sijomial Member

Very, very few people need to cut and bulk. Maybe those with many years solid lifting behind them AND lofty physique goals. Adding muscle is slow (after first couple of years of proper training) whichever route you take. Most of the pop culture beliefs around cut and bulk cycles has very shaky science behind it and is more…

Maybe your cycling volume is taking away your time and exercise recovery capability to allow you to do more than a "small workout" every other day? As strength progress is primarily driven by volume at the correct intensity you may need to compromise what you are already good at to work on your weak aspect. I'm 62 and…

I'm very open and comfortable about talking about weight, diet and dieting. Part of that is because it's only my opinion that really matters to me! There's a spectrum or how much notice I might take - comments or advice from strangers or people I don't respect (either the person or the opinion) just washes over me and…

"Does Elite Sport Performance Equal Elite Health And Fitness?" That's two separate questions. Yes elite sport performance equals fitness but that fitness might be very specific and not translate to multi-sports. e.g. If you see the top road race cyclists without their shirt on their lack of upper body muscle is very…

You have a swim coach and a weights coach - would suggest they would know you and your capabilities far better than random people on the interwebz and be able to give you far more personalised and specific advice. Remember to tell them your full exercise program and plans and not just their individual parts as it's the…

Fun - ice cream with a chocolate flake and enjoying a stunning view over the South Downs (England). Fitness - 68 mile round trip from home with almost 5000' of climbing. Happiness - being in beautiful countryside and a sense of achievement from hitting my goal of a PR up the almost two mile climb.

I would be wary of someone describing themselves as a Nutrition Coach and would check they actually have proper and relevant professional qualifications. No I didn't need or want outside coaching except for the very specific niche aspect of fuelling of endurance cycling and that helped achieve specific performance goals.

Correct, your base calorie goal to meet whatever weight loss goal you selected is only intended for a day with no exercise as purposeful exercise isn't taken into account when setting your target calories. Adding calories to both the calories out (exercise) and calories in (additional calories eaten) is intended to retain…

So you have now learned through experience that 1900 + exercise calories is too low and you have learned your estimated maintenance is 2990 + exercise calories. That gives you a lot of numbers to choose from and @Retroguy2000 has made a sensible suggestion for your next experiment.

Not @NorthCascades but I agree with him. Why do you assume bad nutrition though? That seems a huge reach. Serious exercisers tend to be pretty nutritionally aware. Personally I could very easily use exercise to create a sustainable and significant deficit (I don't need to though). I could create an excessive short term…

BTW - Regarding not checking your weight..... When training hard in a deficit weight doesn't always follow your calorie deficit due to stress / cortisol / water retention. You would still be losing fat but that can be masked by holding more water. It's actually a useful signpost you are pushing too hard if your weight…

I can maintain a sensible calorie deficit in the early weeks (c. 6 or 7 weeks) of a training plan but as the volume and intensity ramps up if I want to keep on improving I need to eat closer to maintenance (often higher on hard training days and lower on easy days) with the final few weeks very definitely at maintenance.…

@15822 For cycling the best metric is power, you get a very accurate net calorie estimate from using a power meter. Distance isn't that great by itself as it doesn't take into account wind, elevation and aero. Heart rate slowing down for the same exercise is just a sign of your heart getting more efficient - not your whole…

"I'm not sure what "What's the point of using your Apple Watch for exercise if you don't trust it enough to use its data?" means... " You are tracking your exercise but not eating back your exercise calories. Remember the base calorie goals given by MFP are only for a day with no purposeful exercise. Even the lowest goal…

"Foods that keep you full!?" - Lotsa mainly. ;) Most filling foods for me are based around starchy carbs, pasta or rice dishes for example. When I was doing an eating pattern to lose weight that had me on low calories twice a week I did find that foods prepared with high taste compensated to a degree for much smaller…

Scanning isn't weighing. It's just another way of finding a database entry - which itself may or may not be accurate. It might have been added to the database wrong, it could have gone out of date over time as recipes and quantities change, it might not even point to the right food item! What's the point of using your…

Yes they are very much estimated and depending on exercise type and the person they may range from reasonable to low to high. Heartbeats are not a form of energy and counting heartbeats is not counting calories. There is a large range of heartbeat ranges, both for resting HR and also exercise HR. e.g. I went for a bike…

Excuses. Although I could make a good argument it wasn't my fault I got fat taking responsibility for how much I ate was the key to turning things round.

What that is also saying is that your weight maintenance calories (for a day with no exercise) is estimated as 2990 - that really isn't low. It does make it very clear the issue with picking a 1kg/week weight loss target. I had a look at your exercise diary and your estimates don't seem unreasonable, with the relative…

I'm a fairly serious cyclist and my calorie burns are both long duration and easy to estimate accurately. My other main exercise is strength training and the MFP database entry (in the CV part of the diary) is a pretty modest estimate. Because my exercise burns are very variable (from zero to thousands) the MFP way of…

"The point behind exercise specifically cardiovascular is to create a calorific deficit which leads to fat burn." No the point behind CV exercise is for health and fitness. And even enjoyment.... You are burning fat 24 x 7 whether you exercise or not. Fat burning is normal and doesn't need to be forced, that's why we store…

Context, timescale and a public diary would help unravel your problem.

I started at 2000 + exercise calories but after a period of several weeks I wasn't quite making my goal of 1lb/week loss so reduced to 1800 + exercise calories. It's an experiement you have to run for yourself. My activity, exercise, food and exercise logging accuracy won't be the same as yours. You are heavy enough to…

90kg. Maintaining long term and currently around 76kg. I get to eat a lot to maintain as I exercise and lot and have a highly actvity level.

Absolutely not!! The idea of calorie counting is to count (estimate) both calories in and calories out. Your exercise isn't taken into account until you actually do it. You have picked the most aggressive, fastest weight loss allowed - 1kg a week means 1,100 calorie deficit a day. If you burn more that number goes up and…

Your swimming and treadmill are absolutely nothing to do with the activity setting. It's just for your routine daily/weekly activity and excludes purposeful exercise which you log on the day you do it and get a higher calorie allowance on that day to keep your deficit at the level you selected. Your job and all the bits…

https://exrx.net/Calculators/WalkRunMETs This is the calculator that @yirara refers to, pick the net calorie option.

No your body can't adjust like that to exercise - it's a common myth. Your heart rate being low also isn't an indicator of your metabolism being slow - it's (usually) an indicator of high fitness levels. A better trained heart pumps more blood per beat which if you are using heart rate as a basis for calorie estimates…

@Betty is MFP staff and answered your question about content.

Walking away from the kitchen empty-handed.