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Weight bounces around from day to day, so a more accurate way of tracking weight is either doing a weekly average or looking at the trend over the last month to see if you're going up or down. A 3-4 weeks should show any trending change going on there.
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You'll always weigh more in the evenings. You've been accumulating food in your GI tract all day. The morning after you use the bathroom and before breakfast is the best time to weigh in. It's also the most consistent from day to day :)
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You don't need to get that nitty gritty of detail. Be accountable to your food intake and hit appropriate calorie (moderate deficit), macro (protein/carb/fat), and fiber goals. Do that with an intense workout plan that incorporates resistance and cardio training, and you'll do great! The key is to push yourself so you work…
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What weight are you at now? Are you close to your goal or do you have a lot more to go? That will make a big difference in what you should do next. Also, how many calories are you eating? We really need a bit more information to help you out correctly
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Can you be a bit more specific? This is really vague. Where do you think that you struggle the most? How are you currently tracking your nutrition? I'll be happy to help you out, so hit me up and we can chat :)
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If it's not a common thing, just guesstimate the best you can and move on. You'll be close enough that it won't matter. I do this. For example, if I'm heading out for a meal that I cannot log, I save up ~1000 calories or so and call it good. I don't go crazy. I just eat my fill and move on with my life
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Yeah, you'll trim down and get a slimmer waist as you reduce your body fat. Keep on working hard and dial in your nutrition. Fast-paced weight lifting and HIIT cardio will do the trick for sure :)
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People can be so crappy sometimes. They are too worried that seeing other people do what's right makes them feel bad about themselves. You have done an amazing job! Congrats on changing your life. If you need some encouragement or help, just let me know. I'm always happy to help out or give a high-five when needed :)
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That's a great question. I actually never track the amount of calories I burn during workouts. It's pretty inaccurate. What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes…
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I have always been a fan of flexible dieting. It's not food-based (this is a good food and this is a bad food). It's based around hitting specific calorie, protein/carb/fat, fiber, and nutrient goals for the day while eating the foods you like to do that. It's the most sustainable method I've found for healthy eating.…
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Way to go bud! You're doing great. I set up a gym in my basement for the same reason. No time for me to go to a gym consistently. I get up early, and get it done :) Love Rogue equipment. I'll end up upgrading to one of their squat racks in the next year or 2
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If you're losing weight, it will be noticeable if you continue for long enough. Be patient, the results will come if you stay consistent. Also, getting in good and tough workouts that challenge your muscles will make the results come faster for sure. Plus, it will promote muscle tone and an athletic body composition
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To me, it sounds like the way you have lost weight in the past is from extreme calorie deficits, coupled with long-term low-calorie eating and lots of cardio. If that is the case, then your metabolism has probably adapted to that input/output to maintain your weight. I would suggest that you shift your gears and look at…
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I would ask if you need to lose "weight" or if you are more interested in improving body composition. You are certainly at a great weight for your height. If you're lifting heavy a bunch, then perhaps you should shift your gears to improving performance (getting stronger, more agile, more powerful, etc). I've seen a lot of…
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If you are dropping ON AVERAGE ~1-2 lbs/week, then you're doing well. It's not uncommon to have an initial weight drop and then a stall as your body gets stressed and acclimates. Keep on going. You're doing just fine. Now if you maintain that weight for another 3 weeks, then it's time to make an adjustment. I would stress…
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I would suggest that you go with consistency. If you're chasing your FitBit calories, you'll be doing very different things from day to day, and that makes it quite tricky when to know to make an adjustment. What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards…
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Home gym for me, but I've been accumulating toys to play with :) My motivation is to be the best version of myself for my wife and kids. That always drives me to push. I also am working towards building strength with lots of barbell work. I'd like to compete in a powerlifting show.
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Yes! If you get your protein intake up to ~0.8-1.2 g/lb of lean body weight, you will have better muscle retention as you diet down in weight to remove body fat. Also, doing a good amount of resistance training/weight lifting will help you to retain (and build some) muscle as you diet down. Lots of good suggestions above…
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If you're at a lean body composition (from your profile, you are :) ), you can simply go with 0.8-1.2 g/lb of BODYWEIGHT. If you're looking to build muscle, then look more at protein distribution. Let's say that your goal is to eat 130 g or protein/day. For building muscle, it's a great thing to get 3-5 doses of protein in…
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Well, you'll want to focus on building consistency in your nutrition and exercise habits. I would start with logging EVERYTHING you eat in MFP. Do your best to hit an appropriate calorie goal and getting your macros (protein/carb/fat) close. Lot's of fruits and veggies to get enough fiber and also make sure you eat enough…
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Like it's said above, you cannot spot-reduce body fat. If you want a flat tummy and want to start building muscle, I would suggest that you do a body recomposition phase. This is aiming to maintain weight (I assume you're at a decent weight from your question) while lifting hard and keeping the pacing/intensity high. Also…
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Just changing your macros around without changing your calories will not get you to gain muscle. You'll want to slowly increase your calorie intake and begin to focus on hard weight lifting. As you increase your calories, do it slowly, so minimize any gains in body fat. Check out this video on the subject :)…
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Hi, I've got a 4 yo son that never stops LOL. I'd be happy to buddy up and help!
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There are lots of factors that can affect this. If you're hitting your calorie goal (actually weighing and measuring food portions honestly), hitting workouts hard with intensity 5-6 days/week, and not losing an appropriate amount of weight, I would ask if you have a history of very low and extended calorie intake. Your…
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What I do and what I recommend to people is to eat at a calorie level that allows you to make good progress towards your goal. If you are trying to lose weight, eat so you drop 1-2 lbs/week. This assumes an average calorie burn from you getting in all of your workouts. This will be different for everyone, so you'll have to…
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The best thing you can do for workouts is to do something that is challenging, gets your progress, and is something you can sustainably do. It's important to push yourself. That's where you get better. If what you're doing is too easy, then ramp up the intensity!
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Here, this will help. Hit me up if you have more questions :) https://www.youtube.com/watch?v=4T05SZ5JcwA
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Saying that everyone should do carbs as the least macro is not right. Everyone has a different metabolism. It's going to depend more on how many calories you need to maintain weight. Here is the general breakdown of what I use (for someone that is not really overweight) Protein: 0.8-1.2 g/lb of bodyweight Fat: ~20-30% of…
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If you're having troubles getting in enough calories, then change some of the foods you eat to incorporate more calories-dense options. Work in some peanut butter (1 piece of whole grain bread and 3 tablespoons of peanut butter are ~450 calories), potatoes, some pasta, etc. The key is to prioritize your overall calorie…
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Put simply, bring the intensity in your workouts and develop consistency in your nutrition. The really successful people just simply keep working at it. You can do it, it just takes time and consistency.
