kapoorpk Member

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Good discussion, although mostly focused on controlling blood sugar level, which makes sense. But, switching between carbs and fat may not be the only strategy to control blood sugar, if that is one's goal. A greater concentration if not all of the carbs in your daily meals are complex in nature, they will release energy…

As you lose weight, our BMR decreases, requiring fewer calories to maintain your body. As such, you need to continue to proportionately reduce calories as you lose weight. It also depends on how you consume your calories through out the day. It is more effective to have 5 meals a day that include 3 major meals and 2 snack…

I think many of the posts state the possible reasons correctly. If the gain is temporary, i.e. you see it go down over the next week or so, it was likely due to water weight gain related to sodium. If you change your setting on MFP and track sodium for a week, you can validate this hypothesis that way as well. A healthy…

Thanks all...I currently lift a lot higher for some of the muscle groups than my body weight, but since I read the risk of overloading one's skeleton system, in of these posts, i decided to follow it up to find out more. Well understood. Thanks

Thanks folks. Well, one of the most helpful thing learned here was the BF% where the packs start showing. So, I've got a little bit more to go to get to my next milestone of 15%, and then sub 15%, closer to 10%. In the mean time, as James suggested, will keep up my rigor on progressing my lifts. Thanks all.

All sounds logical too. Bone density and muscle strength should increase lifting capability without hurting bone structure etc,

Well, I am down to 18.2% now, for perspective, I began at 32%. Now the goal is 15%. At least, I've got to be patient enough to see what pops at 15% BF before I conclude its genetics. I think.

Sure, good point for women. But, still an open question to be further researched for myself. Thanks.

Thanks...hmm...that means, not everyone can get to the 6 or 8 pack. Its different for all. Interesting.

Yeah..that's the logic I am using to conclude, just wanted to make sure. I could load upto 300 lbs on the leg press and do 6 reps but have to scale down to 205lbs when doing squats for 4 sets of 6 each. I now weight about 157lbs, so its my body weight compensating for the difference. It has too or it would imply I lose…

a lot of choices...thanks all...keep it coming in case of other ideas! Thanks to all!

Great ideas...thanks.

Thanks all...any others?

Brown rice is a complex while white rice a simple carb. Complex carbs break down into energy more slowly than white rice, thus, often recommended over simple carbs for sustained energy and also to regulate blood sugar and hunger. So, brown rice is better than rice in almost all situations. Good luck!

Interesting ideas! Worth exploring. Thanks for sharing!

Many good ideas to explore! Thanks for sharing!

C'mmon now...don't you think I would have gone for swimming lessons if just learning how to swim was the only issue with me in the water? I just have never gotten comfortable with being in water. That high anxiety feeling of nothing beneath my feet just does not go away for me, so wrote off that idea of trying to swim. So,…

Thanks for sharing guys. I think BF% is the most popular and most sensible goal to have. In my case, I am trying to get to and stay at 15% BF, rest all is just continuos progression on lifting weights. All the best

It sounds like that its just a data entry error where people entering the macros perhaps didn't enter the total calories correctly off the labels. Its not just a day or so but an error I have noticed all the time. Thanks all for your input.

This is not just today, but an every day phenomenon. I just got around to posting it today as a question. Well, thanks for the input, but not sure if that would explain it. That's because the difference you speak of would be the cause of my food labels not matching up with what's in MFP. But, the issue that I am pointing…

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Ok, thank you all. Very helpful. Now, is it more effective to do muscle gain vs. strength on the same day split between the primary vs. the secondary muscle group or split muscle vs. strength for each muscle group into two separate days. E.g. Mondays - flat bench press & incline bench press both using low range followed by…

Ok, I understand the difference. So if I need to gain muscle, sounds like I would need to focus on mass building more so than strength. Two questions: 1) Could I not pursue strength and mass gain both - one of the two days of each muscle group workouts could focus on one vs. the other? Is it effective or must I pick one…

Theoretically, Chest can be worked up with a flat bench, incline or a decline given how the chest muscle is configured. BUT, practically, it depends on what development you need. At the minimum, the most effective chest development exercises in my research and experience are the flat bench and the pec flys. I hit every…

One more question, should I reduce my carb and/or protein intake on my cardio only days even it is part of my macros? I work on a 2 day split, i.e. lift for 2 days and then do cardio the 3rd and continue on that way. I ask, because it feels like if I am doing cardio to burn off excess fat, shouldn't I at least not feed it…

Thank you both! Just found your library of articles/posts etc. Great job pulling all the research together!!

Good thought process. What I am trying to aim for is the first option you provided. Maintain my current weight of 162 but gain more muscle while further reducing my BF%. Would my approach work for that goal? If not, what adjustments do you recommend?

This cracks me up!! I started out asking about that very basic question for ideas on approaches around gaining muscle while further reducing fat, then saw some posts throwing around the "recomposition" and "bulk/cut" debate and now that its defined, it brings me back to where I began using plain simple english. Okay then,…