semproniana

According to your spreadsheet (calculating it at 69 kg): Basal Metabolic Rate (BMR): 1.428 Total Daily Energy Expenditure (TDEE): 2.157 Total Daily Eating Goal (TDEG): 1.710 21% deficit Body composition Right now: 34,06 U.S. Navy Circumference Method 21,18 Covert Bailey "Fit or Fat" book Method 27,62 Avgerage body fat % of…

I have been eating near to 2100 calories (normally I get to 2000) for three to four weeks. In the beginning of this process (late August), I started upping my intake slowly from 1500, I kept eating no more than 1900 calories for a month and a half (coming from a past of VLCD and binge eating in the weekends, keto diets,…

thanks, heybales! Your advice is always appreciated! (and it makes sense). The thing is I'm getting bigger and bigger as the days go by, I'm feeling a little discouraged, because I'm getting the exact opposite of what I want (I want to lose weight/inches). Nothing fits me anymore, but at the same time I tell myself this is…

No, no. I know why it happens, what I don't understand is why after rest day I'm 1 kilo up, and why after leg day and chest day I'm one kilo down (eating the same, watching sodium, drinking water,...). It seems my body considers chest day a deload or something! Regarding the workout change, the thing is I would love to…

Hey there! Thanks for reading me all along! Let me tell you the ups and downs of the week. During the last week, I tried to eat exactly 2,100 calories, trying to get my macros on point. The things, I always go overboard with the sugar (by 5 or 10 grams, is it something to worry about?), and seem to be short on the fats,…

So, again I'm late for the log day! I worked out on Monday, Tuesday, Thursday and Friday, and my weight fluctuated similarly to last week. On Thursday (after rest day) I was 70, and I went crazy. Then, after leg day (that is Friday) I was 69.7, with massive DOMS. One day later, on Saturday I was still 69,7. Was it the…

I think I don't understand, I can't or can I? (wow my sentence is hellish I know). I'm struggling to eat new things: wholewheat pasta, quinoa, organic chocolate, more nuts, potato, cheese... But sometimes I have to fight the VLCD monster in my head. Today I weighed in after rest day and I was 70 kg. I have been really…

Hey! You thought I was going to miss this week? No way! So, this week after my birthday strange things happened. I worked out on Monday, Tuesday, Thursday and Friday (had a long walk on saturday before dinner), and my weight fluctuated a lot. On Thursday (after rest day) I was 69.5, and I thought it was because of the…

Absolutely going to follow your advice. I have eaten my normal breakfast (oats banana and whey), now making sure I drink enough water. I normally go for 3 litres a day, should I double it? The training program is a 4 day strenght training split, though it revolves around compound movements. There I go for strenght gains…

It's me again! This week i have been working towards eating 2100, and man somedays it was impossible! I'm making up my mind to go for a full reset and start eating at my TDEE (2300 approx if scooby is right... should I trust it? should I buy a fitbit?). As Heybales wisely pointed out, the gain was probably water weight, so…

I weighed again after rest day and I'm up 1 kilogram. That puts me on 69 kg. This week I have started eating around 2100 calories. I suppose this is what happens in reset! I will keep you updated. Next week I'm starting phase 2 of my workout program, which will be a 4 day split. Should I make it a whole body workout?…

More updates: this week has been insane. I tried Crossfit at a local box and it killed me. Anyway, I stuck to myh workout, though the last day I just couldn't finish it, you know... TOM! Again, maybe it gives an invalid number again, but well. This saturday morning stats: Weight: 68kg Training days: 3 Nia Shanks' Train to…

Thanks, I will follow your advice!

Today I weighed myself and I'm up 1 kg, I worked out 4 days and stayed in my calorie range. Maybe is DOMS, I feel very sore. I don't know whether I should lower my intake or keep on going. Again, I have a dinner party today... All these appointments are messing with the diet. This saturday morning stats: Weight: 68kg…

Well, the beginning of the week has been quite hard. After a Sunday without resting I started my gym routine, and my workouts have not been amazing at all. I was tired and could not make it to the end, but at least I tried. I have worked out for three days in a row with no rest, aiming at 2000 kcal. My hunger is ok, but I…

Hello again! As I told you I went on a trip to the mountains, did lots of trekking, uphill walking, and getting absolutely exhausted. The thing is, I went crazy with the food, specially yesterday night and today afternoon. I ate a lot of bread, cheese and sausages, and today I ate a lot of cookies and chocolate, anyway,…

Thanks for your kindness. Actually, I work as an English teacher in Spain!

That sounds logical and easy to do! I will definitely work on that!!!

Thanks for the answers, both are really useful! Having this said, tomorrow I will start aiming at 2000 calories, slowly increasing until 2200. Next week I will be strenght training 4 days and on the weekend I will go on a trekking trip, maybe spend two days walking in the woods, lakes and stuff. I will not pay attention to…