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Going back to 1200 is entirely up to you. However I always give any scale weight gains 4 days to rectify themselves and so far they've always been phantom weight gains. Just disappearing again after 4 days.
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The macronutrients. Protein, fat and carbs.
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Evenings. I tried working out mornings (before eating) and I lacked the same energy as evenings (even though it would be 4 hours after eating lunch)
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I've kept a weekly spreadsheet for the past 10 weeks showing my current TDEE, calories in and calories out and therefore the calorie deficit . Using 3500 calories as a pound I've lost within 1/4 pound of exactly what the spreadsheet estimates I should have.
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Sorry, I should of said. I already do option 1. I was just wondering if option 2 was better! and the cardio I do is aleady "fasted". thanks for all your replies!
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Muscle doesn't turn into fat, just like fat doesn't turn into muscle. you might lose muscle if your body doesn't need it. you might gain fat if you eat at the same level as you did when you were building muscle.
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Nicely written! thanks!
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If you're going to do them in the same session, I'd suggest strength before cardio. As you may be too fatigued after cardio to do strength well.
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Under 50g a day. I've been in ketosis for over a month.
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I'm a few weeks into keto myself...
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huh? You're confusing me! :)
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Possibly the most impressive transformation I've seen on here.
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Well heck! nope!
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As an eye catcher redhead > brunette > blonde for me. But after that initial step a pretty face is a pretty face. Hair colour doesn't matter.
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Nom! thanks!
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from 156lbs to 143lbs
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I think I do fine! My diary is open if you need to look.
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if you eat a deficit, go for it!
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You can't (apart from "newbie gains") lose fat and build muscle at the same time while on a calorie deficit. The best you can do is lose weight and try and maintain your muscles. Then when you get to your goal weight you can start to slowly bulk up by going, for example. 250 calories over your maintenance and lifting…
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It's up to you. If you get tired from the gym, then eat some or all of your exercise calories back. Either way you should eat a high protein meal after strength training (or drink a protein shake) so perhaps that could amount to you eating back your exercise caloires? See what works for you.
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Ditto
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Try and eat 1200 calories gross. Then if you're hungry or tired from exercise you have the option to eat 1200 net. It's entirely up to you. See what works best *for you*.
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maybe Yohimbine HCL+200mg caffeine 30 minutes before cardio. But even then you're probably only talking 5-10% extra burn IF ANY.
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Hello there! Welcome to this fabulous, fun and friendly site!
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This ^^^^^
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50-60%
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Try both methods and see what works for you. Personally I don't eat back exercise calories. But if I hit a plateau I might try it.
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Double your chicken serving?
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http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html
