erickirb Member

since 2009, though probably became active in 2011-12

Did you choose 2lb/week weight loss? I would change that to 1 lb/week and you will get more calories. this site only gives you an output based on your input.: Here is a good reference, if you have over 100 lbs to lose you can lose more than 2 lbs/week safely, that being said it is best to set a realistic safe weekly loss…

sounds similar to what I have and I have stopped jogging for 3 months now, starting to get a little better finally. I do play sports on Monday and wear a compression sleeve. My friend had something similar and didn't rest, ended up rupturing his and took a year to get fully healed. 6 weeks in a walking boot. In the…

How long have you been training? I ask as a split like that is typically good for bodybuilders, on gear, that are experienced lifters. Did you come up with your program (exercises, reps, sets) or was it a structured program from a trainer? I would suggest following a tried tested and true program, if this was not developed…

what are your training goals? how did you come up with your workout routine? I ask as, your training protocol doesn't sound all that good to me. here is a list of tried tested and true routines that you may want to look into based on timing and your goals:…

You can change the allocations of calories from carbs to more fat or protein in the custom set up option

log the weight of each type of veggie you cooked raw and any amount of oil. that is the cals for the full thing. Now, if you are only eating a portion, then weigh the finished product too and weigh the amount you took, that way you can work out the % of the total cals you ate.

fever and achy says rest to me.. if it was just the sore throat I would say run

As someone new to lifting and having a little bit of fat stores, she could make some gains eating at maintenance for the first few months at least.

avocado have very little fat at all. it is mostly fat

If you want to put on noticeable amount of muscle in that amount of time, a slight surplus, and a later cut, would be the way to go... set your surplus to 200-250 cals/day and make sure you get adequate protein... given your stats should be in the 100 gram/day as a minimum, but more isn't bad.

Def look leaner... weather you put on much muscle is hard to tell. With only a 3 lb difference it could be fat loss of 2 lbs, gain 2 lb of muscle and 3 lbs of water. A bulk is usually done with more than 3 lbs, and typically gain fat, where you look like you lost fat. I would call what you did a successful recomposition.…

0.8 times lb of goal weight, not current weight. if your goal is 185 lbs, that would be 185*.8 = 148 grams

No, no it won't... you get better at it and can get faster/stronger with the same perceived effort, that does not mean burn fewer calories, as you get more fit/efficient you can burn more not fewer calories.

the bolded is untrue... cals burned is based on work, moving your weight over a certain distance. the more you run you actually get in better shape and are able to increase the cals/burned per unit of time... if you are using an HRM it will show you burn less as it estimates work based on HR, which when you get better at…

with so little to lose, you should be aiming for 0.5 to 1 lb/week rate of loss, not 3 lbs/week.

That I am getting old and the injuries take much longer to heal

neither... you should be aiming to have 0 calories remaining for the day... so eat your goal and eat the cals you are burning from exercise. Your calorie goal already includes a deficit in order to lose your weekly goal amount

If he is new to lifting and already overweight, with a small deficit, adequate-protein, and being young he has a pretty good chance to gain some muscle in the early stages (at least a few months) before it will be about maintaining what he has

If you want to gain muscle while losing, you will need a small deficit, aim to lose 0.5 lbs/week and get adequate protein, probably a min of 150grams protein a day, given your size, and follow a tried tested and true program based on your goals. lifting programs:…

I think the 2500 is the amount of calories an average adult male (5'10" 180ish lbs) requires to maintain their weight. If you vary from the assumptions of height, weight, activity level from that "average" your calories will differ. In addtion, if you chose to lose weight, MFP already took calories away for you to lose…

I guess our definition of excess is different... I see excess as a caloric surplus, which is in excess of maintenance. Muscle growth if not in a surplus is slow under the best of conditions, adequate training, rest, protein, adherence. even more so if you are a trained individual.

Well, one part that was wrong is that she was "...convinced that I needed excess calories and meat to grow my muscles" you do need excess calories to grow muscles, not necessarily meat though... that still rings true regardless of the diet you choose.

they also have different hormones and stomach/digestive tracts. You can't compare their diet and bodies to ours... elephants and cows are vegan, they have a lot of fat on their bodies.

A trainer can help, esp if lacking motivation... but if you are self-motivated there are a lot of good programs out there that you can hit that won't require a trainer unless you are new to the lifts and want form advice. The biggest factor will be dedication and consistency while in a surplus, if you don't get those down,…

If you are 15% BF% as a woman, why are you eating at a deficit on 500 cals/day... if you want to lose weight and are already low BF% , you should only aim for 0.5 lbs/week (250 cal deficit) those extra cals should help with your energy levels that said, at 15% BF%, I would actually suggest recomp and eat maintenance. if…

This, but also a caloric surplus

faster weight loss isn't better weight loss: Here is a good reference, if you have over 100 lbs to lose you can lose more than 2 lbs/week safely, that being said it is best to set a realistic safe weekly loss goal and: If you have 75+ lbs to lose 2 lbs/week is ideal, If you have 40-75 lbs to lose 1.5 lbs/week is ideal, If…

If you work different muscle groups, yes

lifting programs: https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1