tomcustombuilder Member

these people need to stop watching all of these “experts” on you tube. There are a few good ones but overall there is just so much misinformation being spread.

done

A good smith machine is expensive so get a power rack as you won’t be using enough weight to warrant a spotter. Set the side bars on the rack high enough so if you get into trouble with squats you just go lower and let the side bars take the weight then step away.

What is your height, weight and calorie goals and how much protein does it say you need?

you don’t need to do those things, just consistently take in fewer calories than you burn and you’ll lose weight over time. Minimize highly processed foods and drinks and alcohol, start there.

Not really unless you have kidney issues, if not it’s fine. When in a deficit extra protein can be a good plan as it’s satiating and the TEF is around 25% which means around 25% of the calories are used just processing it by the body. So 100 calories of protein will really only be about 75 calories but it isnt a good idea…

See below as part of her post My macros are set up to be 1600 calories, 120 grams protein, 53 g fat, 160 g carbs. I'm wondering if a. Am I on the right track to lose weight? My goal weight is 135.

After being at a certain weekly calorie amount for a month you'll know if your calorie amount is conducive to weightloss. There is no way to tell you if X amount of calories will be correct for your goals. Maybe lose the protein bar and have something that is less processed. An apple or something with fiber is always a…

If no scale movement in 4 weeks then your weekly calories are too high. Hormones can affect hunger signals which can lead to increased eating.

Cutting out food you love is the reason "diets" fail. Any diet that eliminates any food is bound to fail in the long term. Eating wonderful food is one of life's pleasures so why would you deprive yourself of pleasure? Just be smart about it, get in your protein and hit your weekly calorie target. You'll find that to…

Just no. Please stop.

Set point theory is the theory of your hypothalomus is working with your homeostatic system to maintain a certain weight, usually a certain amount of fat. This can sometimes be due to heredity. This situation creates hunger when the body gets below it's preferred weight. This can change throughout life for many reasons,…

All 3 of those lifestyle issues need to change. No exercise crappy diet and too much alcohol is a recipe for disaster, health wise. The sooner you rectify those things the quicker your health will return. Using medication to cover for an unhealth lifestyle is never the answer. Meds only if the healthier lifestyle isn't…

4 weeks isn’t enough time to gauge things. The only way past a set point is to create a calorie deficit and many people would rather not deal with what it actually takes to lose fat. Being hungry at times, not wanting to give up or minimize some favorite foods as the most common reasons.

Between the alcohol calories, lower NEAT, missing workouts and poor food judgement, yes stopping drinking is one of the best things you can do.

See what your PT recommends

Just pick one way that sounds plausible to you and in a month you’ll know if you need to make adjustments based on your progress or lack of it. MFP was designed for exercise calories to be eaten back however those figures can be off so you just have to experiment until you get yourself on the right track. People are all…

At your stats and activity I can almost guarantee you’re taking in more than 1,800 calories every day consistently.

If it’s been less than a month have patience. A month or longer and you’re taking in too many weekly calories.

The proof of how your equation is working will be after a month. Adjust from there. The numbers from MFP and other calculators are a starting point. Much depends on the accuracy of your data entries

It’s an inside job to get motivated to workout. Once you decide to get serious about getting in better shape you’ll start working out and not before.

My people are Basque. Tough SOBs. I grew up on tripe, lamb heads and beef tounge.

If no loss in 4 weeks at that calorie amount it's too high to put you in a deficit. MFP can only take the data you give it and put into an equation. If you give it the wrong data it will be incorrect. Wrong data is selecting too high of an activity level, underestimating calorie intake, not logging everything and not…

Calorie wise, no however if you track nutrients some drinks have sodium if that's a concern to you.

Incorporate mostly unprocessed foods and get in enough protein and good fats and that's really all you need to be concerned with. Count and track calories every day accurately and stay below 14,000 calories a week.

If loss stopped fairly quickly and the stall has been less than a month then it may be water retention if longer than a month you’re at your new maintenance and will need to get back into a deficit.

Lol, if it ain’t hot it ain’t on my menu.

My "go to" for many years

If you’re not super overweight just shoot for .7 to 1 gram of P per lb of bodyweight. Overweight by quite a bit use your target, leaner weight for the equation.

Peanut butter and banana sandwiches