erickirb Member

Have you considered doing a bulk to increase your muscle mass base, then a slow cut? like previous poster, maybe hypertrophy during your bulk, then switch to strength-based program for your cut.

that is more like grams per kg of body weight, not per lb of body weight

The aim is for 0.8 to 1 grams per lb of lean body mass. assuming you are 20% BF%, that wold be 124 lbs lean mass, so anywhere from 99-124 is enough. more isn't bad either, but probably no additional benefit than 124

she is 5'7" not 5'5" 170 cm = 56.92 inches, or 5'6.92" that 2" at that weight does make a difference on where the OP is for healthy weight range for height.

5'7", 152 (170 cm to 56.9" 0.1 inches short of 5'7") so given that 2", she would be in a healthy rate range already. OP: 0.5 lbs/week should be your weekly weight loss goal, unless your BF% level is quite high, then 1 lb may be okay

OP, you look amazing! congrats on the loss

With premium... but MFP is set up for you to eat your exercise calories in order to lose your goal amount of weight per week. If you are entering a calorie goal from a TDEE calc (which already includes exercise) then you can change the exercise amount to 1 or 0 calories burned so it doesn't affect the cal remaining

set your goal to lose 0.5lbs/week, and weigh solid foods and measure liquids consumed

20 lbs total goal, or just the few weeks she is gone away? The reason I asked, depending on how much you have to lose you should only aim for 0.5 to 2 lbs/week. If 20 it's your total goal, 1 lb/week should be the aim until the last 10, then change to 0.5/week.

you can do this, but don't have to. can eat more on non-workout days for recovery too. Its all about progressive lifting, adequate protein and eating maintenance calories, or thereabouts.

at your stats aiming for and losing 0.5 lbs/week is ideal. Do you weigh all solid food you eat and measure liquids? If not, there is a very good chance you are eating more than you think you are

But to lower protein from 24 grams/100g to 10/100, tells me that water greater than 55 grams was added, otherwise protein would be 22 grams if they only added 10grams of water. So in this case out of the 100 grams: 3.1g carbs (carbs in chicken??, what did they add to this thing) 10g protein (this would be 100/24*10 or 41.7…

aslo, in what world is 3200 mg of sodium 3% of daily intake, should that not be 200%.. something is def off with that label, maybe should be 0.32 grams of sodium (320 mgs??)

lots of water making it heavier and that portion would not have cal, fat or carbs. then there is also the stabilizer (whatever that is) .. just chicken breast would also not have 3.1 grams of carbs. so, out of that 100grams, about 40-45 grams is chicken (based on the 24 grams protein per 100g) most of the other 55-60 grams…

BodyWeight Routines You are your own gym Convict Conditioning Nerd Fitness Beginner Body Weight Routine StrongCurves BootyFul AthleanX

google some of these Body Weight Routines, see if they would work for you You are your own gym Convict Conditioning Nerd Fitness Beginner Body Weight Routine StrongCurves BootyFul AthleanX

check out these bodyweight routines, I believe all or most have progression built in: You are your own gym Convict Conditioning Nerd Fitness Beginner Body Weight Routine StrongCurves BootyFul AthleanX

For starters, there is no way he is only 2% BF%, and if he was he would look huge (muscle wise) and be ripped to shreds (more than body builders) at that height, weight, and BF%... in my rofile pic, I estimate I am 11% BF% and am 5'6" 142, so he would be more ripped, and a lot bigger than me, no way he would fit in a s/m,…

calorie deficit. initial loss on Keto is water weight due to glycogen stores being depleted, but fat/non-water weight loss comes down to cals in < Cals out

202 lbs. 92*2.2. how long have you not gained yet? give it 3-4 weeks, if no increase in weight, up your cals again

He should have his thyroid checked then.

is this a kitchen scale you are referring to?

what about when he is at work etc. he may snack all the time and not log it

sounds to me like he is eating more that you are unaware of... secret eaters type thing. I am 155 and lose on 1900, so either his hormones are out of whack, or he is eating more than you think he is

I suggest following a structured program, that also includes upper body, and has progression and load management built in.

There is also a lot less juice left in raisins, so that means you would need so many more grapes (raisins) to make one bottle of wine

probably live, but be malnourished, as you are not getting all your vitamins and minerals with that diet.

even those in competitions don't need them... essentially they are good if you have trouble hitting your protein goal from your "regular" diet.

Not quite... all diets work via CICO, calorie counting is the dieting method that people try to control CICO directly

Those minimums are also at maintenance cals.... in a deficit you need more than that, even if not active. once you throw in activity while in a deficit, doubling those numbers is a good idea.