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Hi! I was disappointed with my results before the end of the 12 week program. The photos in the black leggings were taken in March 2022 when i first started a diet (no official program). The photo in the blue next to it was taken part way through my 12 week program but not at the end. I did share my full 12 week before and…
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Thanks @PAV8888! The photos are actually from about a year apart.
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@neanderthin My goal was to lose weight and build/maintain muscle. My frustration is feeling like progress has stalled for weeks. is the best thing to do in this case keep going as I have been - hitting calories and protein goals, keep working out, and measure progress? Or do I need to change something to break through…
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Stats and background: I'm 5'3 and 116.6lb and a "noob lifter" that used to have a somewhat high BF%. Now I think I'm about a conservative 22-23% using calipers and an online calculator. As I said in the other thread, I hit 140g protein/day and eat 1600-1650 calories not adding any back from exercise (weights x5 days, 8-10k…
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@tomcustombuilder Re: you’ll need to increase your calorie deficit How low can I go here? I would be concerned that going too low on calories for too long would be counterproductive. My other question is: What do i do after I am as lean as I want to be? I know that I would need to be in a deficit to lose weight/fat, but at…
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Hi there! I am not an expert, but here are a few things that come to mind: 1. Perhaps increase your calories to a small or moderate calorie deficit. This will be much more sustainable over the long term. If the goal is to have a healthier weight forever then adjusting your mindset to "it's a marathon, not a sprint" could…
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Hi @raywbowers I agree that it sounds like you are on the right track. Data is always good to have. A small to moderate calorie deficit will be easier to maintain long term, and getting that right can take a bit of tinkering over time. Your protein intake seems about right, and that is a great place to focus if you are…
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@honkytonks85 I've been enjoying Calm Magnesium supplement powder in Raspberry Lemonade. Not only does it taste great and refreshing, but it has the added benefit of helping to stabilize blood sugar.
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Hi @Emm_165! I am also a mom of a toddler! Happy to hear how your journey is going so far :)
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Hi @200Karen! I'm also in Oregon. Best of luck on the next steps in your journey! :smile:
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I love that reply! I'm going to try it next time.
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Such great insights, and I appreciate the candor from everyone. I personally don't have social media aside from LinkedIn, however the photos and culture from Instagram, etc. is pretty inescapable. It's always good to have a reminder that those are curated at best and outright false at worse. I did start my journey on a…
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Great, succinct advice - I love it! Do you have advice for friends who want to talk more about it? I have basically jsut been listening and limiting my comments (which can be REALLY hard!). They say they care concerned about my weight, which I reassure them they don't need to be because I am working with a coach, and have…
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@PAV8888 Right in one! I have been working really hard to keep things tight for the 12 week plan I am working on. The plan at the end of the 12 weeks is to do a short de-load and then work up to maintaining at maintenance. Maybe I am just too impatient right now. I've never heard of SmartBMI, i did that today and it was…
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Hi @PAV8888 Thanks for the insightful comment. The progress pics shown on my profile are not edited aside from some cropping of the edges. My current height and weight is 5'3 and weigh between 115.8 and 117.8 depending on the day :smile: My primary goal at the moment is to maintain/build muscle and get more definition. I…
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@kshama2001 Activity level is set to moderate. I am 5'3 and weigh between 115.8 and 117.8 depending on the day. Another insight I had after reflecting is that I did increase my calories from 1400/day to 1605/day about 10 weeks ago when I started training more diligently. So that is maybe impacting results too. Perhaps I…
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@karlatytus I found my coach through researching options for petite women. Since I am pretty short I wanted someone who could identify with my experience and give more tailored advice. The woman I'm working with is fantastic and offers custom macro and calorie calculations, custom workouts to reach progressive overload,…
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Good advice. From my data I think my TDEE should be about 1800 - 1850 calories a day. I'm eating at 1650 calories a day now and not adding any back in from activity. So I guess I could try cutting to 1550 a day and maintaining my activity level, which over the last 4 months has been about 300-400 calories a day according…
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Thanks for the feedback! According to most calculators, my maintenance calories should be able 2000 based on my height, weight, and activity. I eat 1650-1690 calories a day and make sure to measure everything by weight including sauces and tiny bites. I also very rarely eat out or drink alcohol, usually 2 times a month.…
