berrydana7 Member

Agree with the above. Our weights fluctuate daily due to sodium, water, carbs etc. If you are weighing yourself daily, look at the weekly average of the daily weights and compare the weekly averages. That will be a better indicator as to whether you are making progress or not. Generally, if your diet and exercise is…

I agree with the others. Unless you are weighing everything you eat, you may be eating more than you think.

Flexible dieting - as long as it fits my macros, I eat it

When I eat over my calories, I either don't do anything - I don't change my workouts or diet OR I account for it sometime during the week so that my deficit doesn't shrink. So if I go over by 200 calories, I'll reduce 100 calories one day and 100 calories another day. It's up to you though.

The ketogenic protocol sounds interesting. How long should you do this protocol for?

The same happened to me! I was eating 1400-1500 for a long period of time yet I was burning an average of 2100 on my workout days. My weight loss stalled and I didn't want to cut my calories further nor did i want to increase the intensity/length of my workouts. I took a diet break instead. It's where you eat at your…

It's not the cause of weight loss. You need to be in a caloric deficit to lose weight. Whey protein is a source of protein, just like chicken, eggs, beef etc.Protein helps with muscle recovery and repair. It also keeps you full. I like adding whey to my smoothies in the morning! You can also make protein pancakes, protein…

Since the same amount of calories is consumed, then yes. However, if I eat 1500 calories in one meal, I would feel extremely bloated!

they both have their benefits! steady state cardio is good for burning a large amount of calories due to the length of the workout and you can do it more frequently since it's not as demanding on your nervous system. HIIT training is more efficient and it boosts your metabolism, but it's best to limit it to 2-3 non…

fasting and clean eating

good advice! I know I already have abs since you inevitably use your abs to stabilize your body as you lift. The thing is, I have a layer of fat on top I want to melt to reveal the abs underneath. And to do that, I'll have to be in a calorie deficit and do HIIT to kick up my fat burning ability. I think it's fine to eat…

how often would you do the 30-45 mins cardio? Do you do it post lifting?

awesome progress!!

iifym for the win :D

Alright so one back day and arm day would be good? because what i was doing before was back/triceps for 1 upper body day, back/biceps for the 2nd upper day and biceps/triceps for 3rd upper body day :) So the 10-20mins post-weights cardio is fine? :) Do you do HIIT on your off days? Yes i will keep that in mind, thank you…

Okay then, I will just do a 10-20 min sprint session :) Do you normally do anything before the sprint session?

thanks :D So 10-20 mins cardio after lifting?

haha I'm glad you like them! :)

haha yeah that's due to limited upper body training though :o

hmm alright, i think i'll still focus on back and arm specific exercises :)

Yeah they aren't as big now as they were before since I stopped doing upper body training, increased cardio etc. but now that i'm getting back into upper body training, I am worried they might grow bigger

haha thank you

mmm understood but the thing is, i love doing tricep push ups since they place more emphasis on the triceps :D

I guess it's just a personal preference :)

thank you :) I will continue with my routine then :D

No i'm not measuring but you could be right in that it's in my head. But im sure my shoulders have grown because they look bigger in tank tops and t shirts etc.

alright then! thanks!

congrats! that's amazing! :D

thanks! I am happy with 1765 calories at the moment :) no immediate results as it's only been 3 days but i can still eat the food i enjoy at manageable portions. but if i ate 1500 will I lose muscle and strength in addition to body fat? that's my biggest fear!

thanks for the feedback! I took your advice and changed my macros to 40/40/20 split :D I don't have a set weight i want to lose but i do want to be around 18% body fat so that I will be able to see my abs. okay i will stick to 300 calories deficit per week and see how things go before reducing more :)