tomcustombuilder Member

There are a lot of videos and articles out there on IF. Anyone can do one and sound legit. Bottom line is that fat loss is and always will be a product of a consistent weekly calorie deficit over time. If IF causes you to take in fewer calories overall then it will be beneficial if it doesn’t then it won’t. And yes…

An hour is more than plenty of time to be spending in the gym at one time as far as the rep ranges. It’s a really good idea to mix those up and not stick to just one all the time. Look at doing between 12 and 16 sets per week per muscle group.

You are not in a consistent weekly caloric deficit.

You want to figure your calories on a weekly basis. Add seven days worth of calories and divide by seven look at that number. See how that relates to your daily target. If that number is higher than your daily target than this week, you will not lose any fat for the week. Get back on the horse next week and try to do…

Food labels can be off by 20% legally. If there’s a discrepancy, I always take the higher number to be safe especially if it’s a food that I’m going to eat often because if you underestimate those calories overtime, they really add up and make you underestimate your overall calories.

Just cut back on carbs and fat and add protein I guess I’m not understanding the problem.

There is no way to really tell you if it’s valid or not. You’ll just have to try it for 4 to 6 weeks and see what the outcome is. 2,000 or any other calorie amount is only valid If in fact you’re being as accurate as possible with your weekly calorie counting and tracking.

Thawed

You want to review your diet. Eliminate as many ultra processed foods as possible, things like cookies, chips, treats white bread etc. don’t drink calories. Eliminate alcohol. Diet should be predominantly lean protein sources and veggies. Water for beverage. Learn to count calories however adherence to the above will most…

1 arm Dumbbell rows is your best bet

Charles is one of the best trainers out there.

Unless you're raining for a comp, Trap bar is better. You're in a safer position

IF only works if it causes you to consume fewer weekly calories than you were consuming before. Water does not affect weightloss unless it causes you to consume fewer calories. You do burn more calories however from running to the bathroom every 15 minutes. Semi clear urine is a sign that you're properly hydrated.

That was mostly water loss. Fatloss takes time and patience. Give it a few more weeks and if no further loss you’ll need to lower your overall weekly calories. What is your height and weight?

Forget the % Ratios and go with grams per pound of lean body weight

that is for lean weight so won’t coincide with body weight which would be an excess however protein is very satiating and has a HUGE TEF number so more isnt a bad thing if you can get it in.

Get away from percentages in Macros, use grams. Protein is around .8 grams per POUND of your goal weight and around .4 grams of good fats per pound of goal weight. The remainder of calories can be whatever you want. As far as what amount of calories needed for you to lose that’s a very hard question to answer without a lot…

After losing 55 pounds your body needs less energy to survive so you need to drop your weekly calorie amount in order to continue. However, it does depend on how long you’ve been at a plateau if it’s been less than four weeks give it another week or so and then if still no lost then yes you definitely need to drop your…

Greek yogurt

A week isn’t enough time to gauge progress The gym doesn’t burn many calories That much water does nothing for fatloss Fat loss is a product of a consistent weekly calorie deficit over time.

I wouldn’t worry about it. Sugar is just carbs and carbs are just sugar. Fruit is sugar. This whole sugarphobia has gotten out of hand. There is this misconception that sugar is only a donut or cookie or piece of a can of Coke or other ultra processed foods and drinks. Honey is a naturally produced sweetener. Don’t fear it…

What is your height and weight and how much protein are you shooting for. With those BF stats I’m guessing that you’re male.

The bike is usually the best bet for rehab. You can gradually lower the seat for more range of motion just so there isn’t any pain. I would definitely confer with your PT though before you do anything outside of their recommendations.

Can you continue on KETO permanently? If not I would re think it.

A lot depends on how overweight you are. If you’re overweight more than a little bit, you want to base your protein needs on your lean weight otherwise the calculations will have you eating too much or actually just more than you actually need. Figure about .8 g/ pound of your lean body weight. Not your overall bodyweight…

Calories > Macros. Get your protein in, some good fats and the remaining calories with whatever you want.

Probably not if the goal is 2 lbs a week as that would be a daily deficit of 1000 cal in and if you took in 1600 that would mean that your maintenance calories were 2600 and I seriously doubt they are. I would shoot for 1 pound a week at your stats that would mean a daily deficit of 500 cal which will be a lot more…

What are you trying to achieve

2 lbs is aggressive what is your height and weight

But be aware that most doctors are quick to put you on drugs.