DarrelBirkett Member

In short, no. But I have 3 boys (9, 7 & 2) And because I have an interest in nutrition and talk to them about it, I think they are more aware of nutrition than I ever was as a kid. They're active and understand the need to eat well. This said, I'd not be against someone thinking that way. I'm just as for parenting how you…

Also mailed to see if you still need input.

Dropped you a mail, should be able to help.

Sorry forgot to add, happy to be added (by anyone!). Enjoy discussing nutrition and all stuff associated and like nudging people along if coming off the rails. 44yo here with 3 kids, full time job, karate & gym stuff so understand about keeping all the plates spinning!

First well done for giving yourself plenty of time! It's not a quick journey and it can be frustrating, but equally enlightening and rewarding. Simplest way forward is to add your details and goals in to MFP and it will suggest what you eat to achieve it. It can be a little cranky at times I find but basically you want to…

Yeah mines open. I'm also a 6.30am trainer. 3 days a week for that and 2 karate sessions on weekends. Happy to discuss any element of nutrition, training, supplements, mfp, anything really.

Vanilla Protein Powder, water, ginger, frozen blueberries.

Yeah this is what I would do using the app. Go to add new exercise. Then Cardio Then My Exercises Then Create a New Exercise Now, the tricky bit is that what you will use is depending on how much your little one is taking so its really difficult to be exact (unless you express I guess). Anyway, then it might depend on…

Open here. I work to my TDEE and I enter my own calorie target and macro split. Im not fixated with hitting it exactly but do use it as a guide.

Sunny Newcastle...

Just cooked two of Joe Wicks things this week. His lean in 15 book his has some excellent stuff in it, though training I generally do my own thing.

Hi, happy to be a mentor. Bit about me. 44, been training 10 years or so (properly, not properly before that!). Went from 16st to 12.5st then up to 13.5 where I am now. Maintaining 12.5 wasnt really for me. In those 10 years I've enjoyed obsessing about nutrition while researching different supplements (whats a con and…

Progressive load using compound routines. To expand on that. Bench Press Dumbell Press Seated Rows Military Press Pull ups/chins Dips Bent over rows Theres a few good compounds. Next, and Ill just use the bench press as an example. Session 1. Press bar only. (full bar is around 20kg, if too heavy use a fixed lighter bar…

Also reaffirming as already said. Most people have a hit list for their body fat (stomach, hips, arms or whatever). Its really down to genetics where fat is added and removed. You will have a stubborn spot, or not really stubborn but a place that is added to first and removed last. Mine is my stomach for example. But no…

Mine is fairly static and looks like: Mon 6am Gym (Upper Body 5x5) Tue Rest Wed 6am Gym (lower body 5x5) Thu Rest (or 60min road cycle in summer) Fri 6am Gym (whole body 3 group supersets, reps of 10,15,20) Sat 1hr karate Sun 1hr karate I have a static job so need as much movement as I can!

Yeah I eat this a fair bit, excellent macros. Also Fage 0% Greek Yoghurt. I just add nuts and a dash of honey.

With 3 kids and a dog, sleep sadly isnt what it should be! Correct though, too little sleep can release cortisol which in turn can inhibit fat loss. But aye, calorie deficit.

I find Nike and Adidas really good quality, also like some Gym Shark stuff I bought off the net Link to gymshark womens stuff

As a basis for starting, 50% carbs is fine on an assumption you're a bit active. While not a big picture and overly simplified, think of it like this. Protein builds and repairs, carbs fuel, fats are a battery & protection. While its true that you can function on minimal carbs (you NEED protein and fat), doing so "can"…

Props for the avatar :) UK based and enjoy talking about both nutrition, supplementation and training etc, feel free to add. Also an older post of mine might help untangle some of the confusion: link

Hi, as a start point I made a post a bit back covering a lot of stuff. there is loads to take in I know! Hope this helps: Link!

Been through exactly the same. Very achievable, just takes time and adjustment.

Assume that's down to activity level. If you maintain on 2300 you must be fairly active :)

Hi, Yes I agree with your calcs :) So a 2000 TDEE eating 1500 per day is 75% or a 25% drop. Thats fine. On days you work out, yes! eat your calories burned back. So 1500 on rest days, 1500+ workout calories on those days. As for MFP, not sure why its changed your figure, sometimes when you tweak your stats or goals it…

Using http://www.fitnessfrog.com/calculators/tdee-calculator.html It shows 2075 based on zero activity. Or, 2680 as 3-5. Ignoring MFP for a moment. I'd usually suggest eating at 0.7-0.8 times your TDEE. So using the 3-5 figure would be 1900 (ish) per day. That would be 1900, everyday, assuming you workout 3-5 days per week…

Course, though if eating 1900 (in this example) and then adding 1600 (so 230 per day) will give a net of 2130 per day. Personally, I dont think that will achieve the fat loss desired based on info given.

You've made a start so thats a good thing. As others have said, if you say what your goals on we can help suggest on your macros. Be careful with low fat food as often sugar is added in its place. Also dont think fat is bad, its not. Bad fat should be minimal but good fats from nuts, avocado, oily fish is good. This helps…

Your day to day TDEE is likely around 2150 cals based one what you said. For good steady fat loss you would multiply that by 0.8 which is 1720. I like to work it out myself and tell MFP what I will eat and my macro split. So, for you I'd be aiming for 1700 cals per day and on days you exercise you "can" eat your cals back.…

I train at 6.30am. I do it fasted no problem. If you eat later then it's recommend to eat protein & carbs before (30-45min) to benefit. Pre-workout I use Pulse by Legion Athletics. It has no fillers and the doses are at the recommend value (i cross check things like examine.com ). But, a good black coffee is good…

Working at home is fine, so long as you can maintain the motivation. The thing to think of is if you are hitting all the main muscle groups. There is an excellent resource called exrx.net and it tells you what muscle group a movement uses. That can help build a routine. If you are starting then an all over routine might be…