tomcustombuilder Member

Use your food scale

Keep calories the same if that amount has been working

Generally there will be an initial loss with water loss then it stops or slows for up to 4-6 weeks so if it hasn’t been that long wait for that timeframe to judge then if no loss or extremely slow you’ll need to lower weekly calories.

On a weekly average I can almost guarantee you’re taking in more than 900. Regardless, nobody can tell you what you’ll lose, if anything. After 4-6 weeks it will become apparent how big small or non existent your deficit was.

Roll your foot on a tennis ball then a lacrosse ball after awhile.

that sounds doable however be sure to understand that it isn’t meals per day that dictate whether you’ll lose fat or not, it’s overall weekly calorie consumption whither it’s 1 meal a day or 10.

not necessarily

They dont have to be perfect just get in your protein amount and the carbs and fats generally will end up being close enough. Learn to use grams instead of percentages for macros For fatloss it’s overall weekly calorie that count.

2 weeks is not enough time to gauge a calorie amount. Give it 4-6 and then review and adjust accordingly. Daily weight fluctuations is water so don't worry about it. You can sometims have a 5lb a day shift due to your diet the day before depending on carbs and sodium consumption

More activity, calories at maintenance after hitting your goal weight and keeping as much alcohol and ultra processed foods out of your diet as possible. Throw in some weight training and you’re good to go and don’t forget to sleep enough. Having a good attitude about life is probably number 1 though.

Just use total carbs

You gotta want it... It's like anything else, until the desire to improve outweighs the comfort zone you wont be successful

Don’t worry about it and try harder tomorrow to regulate the timing of calories

Where it says Water down towards the bottom of the log however logging it isn't really accurate as so many foods contain water. Just drink when thirsty and\or your pee is fairly clear or when "Damn a nice glass of water would be great right now"..

You can manually set your calories in your macros, but do it in grams. Don’t do it in percentages.

Aging is an extreme sport

Waste of time. You fatloss will be determined by a consistent weekly calorie deficit over time. Depleting glycogen is just dumb. You kill your energy then sit around because of it and burn fewer overall calories.

Depending on your stats that's probably too high. Many so called "experts" call for x amount of calories based on bodyweight however overweight people need to use their leaner target weight and not their current, heavier weight What is your height and weight?

You have to be patient with losing. Look at things in a month. Unless you’re very overweight that deficit is too big and there is always the possibility that you’re undercounting calories. See your loss in 4 weeks and do the math on the size of what your actual deficit has been. Say you lose 7 lbs in a month that's a…

Go to Nutrition on the free version then on that page select CALORIES the look at NET CALORIES and that is your 7 day average which is the most important number to look at as far as being in a deficit or not

It’s personal preference. It’s overall weekly calories that count the day-to-day calories don’t really matter that much because everybody has a different schedule different activity level different exercise schedule so it’s really up to the individual to decide how they want to spend their weekly calories and when. Some…

You need to always weigh at the same time of day which is first thing in the morning after using the bathroom and even then if you had a good sized sodium or carb filled meal the night before you’ll be holding water. So if you weigh more it may just be weighing in the wrong condition. If in fact you have actually gained…

Yes some people freak out and think if they aren’t tracking and counting that they’ll automatically gain weight. Hell, my last time in Hawaii for 3 weeks I came home 3 lbs lighter. You can sometimes tend to be more active when vacationing.

Not tracking doesn’t mean going hog wild with calories. Just do like you when you weren’t counting long ago, you were just sensible and were conscious of what you were doing plus going out to eat all the time it’s virtually impossible to be remotely accurate. Part of the fun of vacay is eating different foods than you…

What are your goals?

The last thing I’d do on vacation is track calories.

You need to eat in a way that is permanently sustainable. Get enough protein and good fats and be in a consistent calorie deficit.

While relying on a calorie calculator is not something you should be doing as the final word on your intake, relying on anecdotal calorie amounts posted by other people is the absolute worst way to gauge what you should be doing.

at your stats you want to see the scale going down. Even if you were experiencing a slight recomp you won’t put muscle on in the same amount as you should be losing fat. Muscle only burns an additional 6 to 8 cal a day for every pound that you put on so it really doesn’t make you burn that many more calories so you can’t…

Your overall weekly number is too high. You need to lower it and track accurately. Add up 7 days of calories and divide by 7 and this is the number to look at. Now take that number and make it lower in the future Depending on your activity level and exercise program you can also get more active or a combo of that combined…