erickirb Member

goals>Edit daily nutrition goals. If not there, there should be a link for "custom set up" on the internet site in the app: Goal, scroll down to Nutrition Goals and first tab "Calorie, Carbs, Protein and Fat Goals Customize your default or daily goals."

Not quite. the that can come later. for beginning runners, the easiest way to get faster at a 5k, is to build up to a slow 10k

I didn't think of asking that... if not, try a deload and if you fail again at the same weight, if you are in a deficit, you may want to change to 3x5 higher volume of 5x5 makes it harder to recover in a deficit than a 3x5 protocol.

the only issue, if you don't have any health issues, is increased water retention, which can hide fat loss, when stepping on the scale. What causes it? eating more sodium (salt) than your body is used to.

Why not recomp, lose a little body fat while adding muscle? Eat maintenance (should help lifts if eating at a deficit now) +Get adequate protein +Get Adequate rest +Give it time (as in months)

Does he say it doesn't work, or isn't necessary? It does work, but isn't necessary. As long as you are in a deficit you will lose weight, whether you count the cals or not. Many people in their responses here seem to be confusing counting calories with CICO. CICO is just energy balance that your body does itself, counting…

Depending on the program, curls and extensions may not be needed and should be bottom of this list. more importantly, than listed exercise, is finding a tried tested and true program that is intended for your level and has progression built in. Starting to lift now will help you retain the muscle you already have and if…

A lot of miss information here. yes low intensity cardio will burn more fat as a fuel source and more body fat at rest. but if your calories are the same for the day, you will not lose any more fat at the end of the day doing something at low intensity fasted, vs high intensity fully fueled. If anything, if you eat the…

Yikes.... but just to note, you will probably continue to lose on 1800, just slower, you should be in the 2500-3000 cals/day range. If you have trouble eating that much, drink more calories (milk, juice, etc) full fat and full sugar versions of foods

Keto has actually been shown to have sub-par results when it comes to building muscle and/or endurance training, so I dobt what you are saying is true. he may have lost a bit of fat that covered his muscle and now looks bigger. when I lost 10 lbs and got ripped, people I put on weight as I looked more muscular, but I…

Eat at maintenance, get enough protein and follow a structured lifting program. I would advise against losing more weight with your stats. (I am 5'6" and weigh more than you do, and am not that big)

I think you get wooed by talking about the microbiome and its relation to weight control but have yet to produce any links to peer-reviewed studies that demonstrate what you are claiming.

much much easier to lower BF% with lifting, but bodyweight exercises can work. check out you are your own gym and convict conditioning. As long as you are progressively overloading the muscle while getting adequate protein, your body will choose mostly body fat as fuel to make up the difference, if in a deficit, or slow…

8 pounds a month is the fastest you should be aiming to lose. and the less you have to lose that should change to 1.5 or 1 lb/week

1.5 weeks is not a stall, could easily be water retention. a stall or plateau would be like 3+ weeks. Stick with it, in other 2.5 or so weeks still no movement lower your cals a bit

some people naturally move more when in a caloric surplus, thereby increasing thier NEAT and TDEE meaning their surplus is much smaller than they think it is, hence not gaining or gaining slow. as for muscle growth, some of that will def come down to genetics, but they would still put fat on if in a true surplus. You seem…

There are a couple here, and every once in a while he will take on new clients. @SideSteel, knows his stuff and nice guy

as a male with 25% bf%, I would suggest going into a small deficit to lose some weight, recomp will be quite slow and you have a relatively high amount of bf% now. An you don't need nearly that amount of protein. since you have an idea of your body fat %, aim for 0.8-1 gram per lb of lean body mass, so 129 to 161 grams is…

Yes you are. to lose weight is CICO, body composition also requires training and adequate macros. we are only talking weight here

but the conversation was about weight loss, not body composition, you are changing the question/point that was being made

Yes, but that is part of cals out. So really your deficit is just smaller than you assume it is, that does not mean CICO dictates weight management. So yeah, in a prolonged deficit your cals our drop from reduced movement/fidgeting, and from carrying less weight, no one is arguing those points, but nice strawman you are…

that is body composition, not weight. You are mixing and matching arguments here.

being deficient in vitamins and minerals has nothing to do with weight management, that is all cals in cals out. I agree that when it comes to health the state of one's digestive biome is important.. but health =/= weight management.

But you are not with them 24/7, you don't know their real food intake or how much they move when not exercising. Though a fast metabolism is possible due to hormonal imbalances such as hyperthyroidism, opposite of hypothyroidism, so possible your client has that, or they just eat less and move more than reported.

If you are concerned with fat loss, not just weight loss I would suggest a deficit of 250 cals/day (0.5lb/week weight loss goal) The slower you lose the less likely to lose muscle. Also ensure you get adequate protein, 0.7-0.8 grams per lb of goal weight, and that your strength training program has progressive overloading…

some people also fidget and move around a lot more than others, so even if they don't exercise much their NEAT and TDEE may be higher than others with the same stats, even if their BMRs are within 5% of each other

If not losing weight or recomping it may make your waist bigger by growing the muscles under the fat slightly. There is no Shifting weight from ab workouts. That is recomp which requires eating at maintenance with adeqaute protein and a progressive weight lifting program.

Log "strength training" in the cardio section for the duration of your lifting routine, not all the individual exercises

3000 sounds right to me. At 5'6" 156 I lose on 1900 cals

That was the calorie deficit though... which is all I was saying is needed. I do very little ab work and can see my abs, due to lower BF%, so to "tone" your abs, eat at a calorie deficit long enough to drop enough fat to see your abs. The issue seems to be the OP thinks ab strengthening exercises will "tone" their abs,…