shiftysheep Member

Based on the stats you gave assuming you are lifting heavy multiple times a week, I have your maintenance at about 3,200 & your cutting calories at about 2,700, just go with what your body is telling you. If you need to drop some calories then do it, just make sure you keeping protein high & training with intensity.

You've not gave any details about your height, weight or current workout schedule, but if you bulking calories are 3,100 then I would recommend cutting calories of about 2,200 calories.

"suck it up cupcake and keep moving." - I like it.

Busy playing on cod ;)

The person who posted that put w/o, this mean without. "I lost plenty of weight w/o (without) starving myself. Different strokes for different folks."

I used IF, it helped me get down to around 10% body fat & now it's helping me stay close to 10% body fat while bulking. I eat generally in a 4-6 hour eating window, at the minute it's 1pm-7pm & I eat 3500 calories in this eating window. But when I was losing weight I so eating 1pm-5pm, a four hour eating window & I would…

Everyone gets so hung up on the 1200 calories, as if it has some bearing on real life. You need to workout YOUR own BMR & TDEE. My three year old daughter eats more than 1200 calories. "For ages 2 to 3, the USDA recommends a child consume 1,000 to 1,400 calories, depending on his activity level. For age 4, the calorie…

I don't even log my exercise on here anymore I lift weights, sprint, cross country running & yoga). I just work out my TDEE (Total Daily Energy Expenditure) based on my BMR (Basil Metabolic Rate) & then go from there. I'm 27 years old, 5"9' & 159.2lbs @ just over 10.69% body fat this give me a BMR of 1,761 calories. That's…

I would suggest more than once a week (3-6 times a week), but I agree with the high intensity.

I would personally suggest you eat more & keep exercising. Eating under 1200 calories a day for a prolonged period (especially when exercising) can cause low leptin levels, when leptin is low the body favors storing energy (as fat) rather than expending it (repairing & growing). This is how our bodies sense feast or…

Awesome advice, I also have hypothyroidism caused by graves disease (it used to be hyperthyroidism till I had radio active iodine). But the key is listen to your body.

Cheating on cheat days works by insulin upping leptin levels (making the body think the lean times or over, allowing it to spend excess energy on other things & not favor storing fat). But this works best for people who are already leanish, because people with a few extra to lose generally speaking have a leptin resistance…

I don't know all you stats (if you post your age, weight, height, intensity & frequency of workouts, I could workout your BMR & then TDEE), but I would suggest eating more & upping the intensity of your workouts, also try skipping breakfast, if you wake up at 7am then don't eat till 1pm & stop eating about 8pm-9pm i.e.…

It takes overeating for a long period with no exercise to gain weight (unless you have a hormone issue), so I wouldn't worry about 1meal or 1day & as people have said you can eat what you enjoy & factor it in & just be sensible with it. I'm currently bulking, I'm 5 feet 9 150lbs & eating on average 4000 calories a day…

It's not a "cheat" day, it's a re-feed & can help if your weight loss has stalled! http://www.marksdailyapple.com/dear-mark-should-i-increase-carb-intake-for-weight-loss/

I lost a bit weight & my boobs disappeared all together, I happy about that tho :laugh:

Green tree

Don't, if you workout fine fasted (on a empty stomach) then do it, I workout fasted all the time.

I train fasted & eat all my calorie in a 4 hour window between 1pm & 5pm.

But no matter what workouts I do in the future, I have to thank Shaun T for starting me on this journey, because I never did any workouts until I got Insanity & now I'm a workout junkie!

I'm into month two of Insanity & when I started I was a complete beginner (I have had to insert a few extra rest day here & there), but as long as you go at your own pace any one can do it. But month two is a lot harder than month one. Month one feel like the warm up for month two. Since getting into fitness I've done a…

Internationalmf I've looked at your stats & worked out that your BMR is 1411 then times this by 1.375 = 1940 - 500 = 1440. 1440 calories a day & that is with a 500 calorie deficit included, so your maintenance calories is about 1940. I looked on your profile & you said you wanted to build lean muscle, so I would advise…

The best exercise's for weight loss are weight training (Compound exercises like the deadlift & weighted squats, they work major muscle group, burn a lot of calories & will tone up leg, bum & tum). Also HIIT (High Intensity Interval Training), with both of these methods, you can burn more calories than normal running in…

Weights are more effective than cardio for a few reasons, you burn calories & spike your heart rate while lifting (so you do burn calories), unlike cardio when you stop lifting you still burn calories, it's called after burn, you'll burn a lot of calories while your body is repairing itself, & at last, but not least, as…

Weighted squats & dead-lifts will give the fastest results, because they are full body compound exercises, they work your legs, core, back & arms. Make sure you start off light & practice form before trying to go heavy. Heavy is also a relative term, what is light for someone could be heavy for someone else. As a female…

Also work out in a fasted state to maximize your body's fat burn capability's.

I would say a mix of high intensity interval training & weights, but eating right is about %80 of the battle. Lifting weights increase's lean muscle mass & that increase metabolism. I would recommend these two articles on dead lifts & squats .…

Glad there's so many people on a style of IF. To people who have had eating disorders, as has already been mentioned, maybe this isn't for you. When I break my fast I just inhale food! As Jamochadive said "everything tastes sensational!" & what Crisanderson2 said was spot on "What specifically made YOUR circumstance…

There is nothing special about shakeolgy, it's very over priced, also that guy wants to sell you some. Don't be fooled, counting calories, making informed decisions & hard work drop the weight, not a magic shake with "olgy" attached to the end to make it sound sciency!

500ml Full fat milk 2 scoops of whey protein 30g of flax seed 1 tble spoon of peanut butter 2 tble spoons of chocolate nesquick (because I hate the taste of peanut butter) 4 tea spoons of benefiber (soluble fiber) Works out at between 700-800 calories.