toshie333 Member

I won't fast or have an eating window, for I will just eat lower cal days and higher cal days (at what I believe maintenance is through calculations) and try do more than one in a row as previously mentioned. Thank you

Ok cool thank you. If I continue to calorie cycle whilst reverse diet do I just raise my low days each week and keep high days static at maintenance cals? Or do I increase the high days too so the average daily total is the one I'm looking at? Hope that makes sense....

Hi I would like to gain some muscle - at the moment I have some muscle definition particularly in arms and stomach is just visible but I have a long way to go and I know I can't get lean muscle without eating more. I am happy to build in a heavy lifting program. We converted our garage into a gym so we have bar bells,…

Hi

your metabolism slows (adapts) to low calorie diet , by adding in higher cal days (calorie cycling) you reduce stress that's being put on your body as well as positively effecting leptin etc. Basically says to your body that food is plentiful so fat loss doesn't stall and metabolism doesn't adapt/slow

I've done alternate day fasting at some point in history, it's the 72 hour mark your metabolism starts to decrease and adapt. People eat 0 cal one day and slightly above maintenance the next with no effect on metabolism.... but anyway I don't want to eat less than 1200 a day when I'm working out so hard.

thank you all. i think my problem is im trying to find a daily activity tracker that is accurate enough to measure my workouts too and i cant find one that does all of this to a high level. i didnt want to have to add estimated calories into mfp that was the only thing....the writhings pulse looks ok too but half the time…

Is it like marbles under your skin ? Google "fat cells whoosh effect." I think it's to do with the cells retaining water before they shed it (which will show on the scale as a loss) This water retention by fat cells often hinders progress shown on scales. Google it and take a read - some really good articles explaining it.

Because eating dinner at 9:30 then seems bit heavy to go to bed at 10-10/30 (I'm up at 4:30 each day for work so thought it wouldn't be good going to bed on full stomach?)

Great thanks all. Will Up to 1400 bmr to start to see how I get on then look to up Again. Goal is to lose fat first then build muscle but thought by adding in heavy weights it would compliment my fat loss... Thought this way I would b able to get some definition whilst I lose weight.

Fair point. I haven't been counting calories etc as I just used to run and luckily I've stayed pretty consistent within half a stone but I'm wanting to now add some muscle so am keep to start taking nutrition a bit more seriously. It's not that I'm defending the 1200-1300. Id love to eat more and not put on fat. as said…

Hi Im not training for comp standards but i seriously want to see some results! I like to have a bit of a programme. I have some knowledge on heavy lifting from the past but its been about 18 months so i was just looking for some advice. Am open to any suggestions for training and nutrition. Whats your prog like?

Im slightly confused between weight loss & gaining muscle vs changing body composition..... I want to drop body fat and gain some lean muscle. is this possible how i am training? I thought i would lose fat anyway through heavy lifting as it requires calories to fix them once torn etc. Should i be dropping the fat first…

so is this still correct if i want to lose body fat % and gain some muscle through weights? I am aiming for that lean muscular look....

To ensure I still lose with cheat meal? In theory, 400 cal in the bank per day for cheat, 500 cal for loss. Even if I was to eat 3000 cals on cheat meal i should still lose as I banked the 500 cals a day on top. Perhaps I'm wrong- just tryin to suss out the best way :-) Thank you

i have calculated my new TDEE and its coming out at 2180 for maintenance with gym etc. I think i will keep 1200-1300 a day with a cheat meal... then i can have one meal socialising and be strict during the week. This hopefully will be fairly safe. if my cheat meal is up to 1000 cals then i dont need to worry? Sorry this is…

I kept it sedentary so anything i burn is complimenting my losses plus i guess it will compensate for cheat meal?? But yes you are right. calculated pre gym! :-)

Great thank you My Tdee is about 1650 - im fairly sedentary due to job. BMR rounghly 1350 I will stick to 1200-1250cals, continue to lift heavy and add occasional HIIT (although i havent been eating this back) Can i ask - do you all have a cheat meal? All the people i have trained with havea cheat meal - will this be…

oops soory i guess i havent updated it in a while. Im 5.4 ft, female, 24years. So i will continue to stick to 1200, review my macros. continue with 4 heavy weights and 4 HIIT sessions a week. If i do this will it help me achive weight loss? once i have lost the weight i then begin to build muscle and review my macros and…

im 9.5 currently and could do with getting to 8.10.so a good 9lb to lose. For me to lose weight first then, 1200 cals high protein and low carb? How should i continue with my work outs? continue with heavy weights whilst aiming to lose weight? will lifing heavy help me strip fat? Thank you again.

Hi I'm away alot and same as you have no heating appliances so: Mxs - fuller longer chicken pesto flatbread (amazing and substantial) about 320 cal - fuller longer smokey chilli beef x cheese wrap 380 cal I think - fuller longer feta and bean salad is amazing about 400 -count on us tomato chicken pasta salad yum! 360…

Thank you melaniecheeks- that was an informative answer to my question. Thank you for your reply and il join you in Awaiting abuse :-) hehe

I see. I've read posts on people saying they have better results when they go all Day without eating until tea time as insulin stays low and this promotes the body using fat stores so you lose weight better/ Quicker?? Anyone any thoughts on this?

Hi I was very sceptical, still it's Only on my first week, finished day 2 of fasting and I am shocked at a few things: Firstly how little I need to eat to fill me up. Secondly the mentality - my out look on food has changed dramatically in 4 days! After 5 years of obsessing about points and calories I'm tired of planning…

It's more a question about insulin resistance I was wondering about... I've read that with 5:2 it's about keeping insulin down to aid fasting time?? So if I have the two things below am I not following the fast day correctly?? Porridge is syrup flavour sachet not added natural sugar.... Diet coke - would aspartame raise…

I think after a lot of number crunching I'm going to Eat 1200-1400 and eat back running calories. This gives me between 0.5-1 lb loss a week. 1916 is my tdee in answer to a post above. That is with 3 workouts a week. My sedentary tdee is 1650 Bmr 1400 So if I aim for an avg daily intake of 1300-1400 net this sounds to avg…

Hi Thank you for replies so far. I went for 1-3 days exercise as the 2x2-3 miles are only Short ones so Thought would play safe and Count as 3 total Instead of 4. Hmmm dont know what to do. :-) Maybe will do some calculations. Feeling I'm defo over thinking things but only 7 weeks till holiday so not much time for error…

hi thank you i saw this post before i posted but didnt think it compared or gave me the views on all 3 methods. was interested to see peoples thoughts on pros and cons.

I had a very unhealthy lunch (defo not my norm!!) Mxs beef mooli ribbons 180cal Mars bar 260 cal Starbucks tall coffee light caramel frap 96cals - no whip. Usually Tuna salad Ham salad wrap Soup Mxs fuller longer flat bread etc

BSausage sandwich 500 Latte 160 L:McD Milkshake 400 Party food Nibbles - goujons, garlic breads and humous, onion bhajis, mini pizzas, cheeses etc 2000? Chinese mini spring rolls Satay chicken x satay sauce Duck pancakes Chow mein Sweet and sour chicken Crispy chilli beef 3000??? Tub cookie dough ice cream 1200 Ok I Duno…