SGSmallman Member

PLease ignore this everyone is different and i can guarantee i bet you lost a high amount of lean mass while you ost weight give this a read itl explain a number of your questions http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read

"When your head and heart can't agree listen to your gut. That's my experience making the decision for you" And i tell you it's so true, every decision i make that splits head and heart the gut makes the right call it's always there to help me

Well yeah you will retain some muscle but eating below you BMR can have adverse health implications or do you mean TDEE as i said i eat 2500 a day which is a deficit of my TDEE my BMR is 1950 and i know from experience eating below that i was tired, moody had no energy and was getting ill all the time

No there isn't... if you want to lose lean mass as well as fat. you are eating way below what you should for someone working out as frequently as you. just as an fyi i'm 5'11 CW 206 SW 230 (10 weeks ago) but i've gained muscle and strength while losing only fat the inches have flown off. i ate 1500 until i realised my TDEE…

I had an ACL reconstruction on my left knee a couple of years back. after a heavy leg session it will click for a while it could just be air escaping as the joints move but it is always worth getting checked out if something starts acting differently to how it did previously

i'd recommend doing more strength than cardio each week. Too much cardio will aid weight loss but weight loss is a combination of water, fat, muscle and bone density. strength training for fat loss and lean mass maintenance cardio for stamina/ fitness improvements I only do cardio (spin, circuit training) because i enjoy…

any mix is good but i'm seeing better results doing strength first as i'm less fatigued then if i did cardio first. but every few weeks i change things up nothing to say you cant mix it all about

my BMR is 1900 i use to eat below this unknowingly. Since following TDEE - a deficit i now eat 2500 calories TDEE- 22% which i review after every 5lbs lost. I slowly upped it from 1850 and the weight is continually falling but more importantly inches and body fat% is going down i do about 10 hours a week work out and burn…

I've torn my ACL had reconstruction and i squat no problems it's all about good form and knowing your limits while pushing them sensibly

I was very similar to you when i started (5'11, 24 SW 226lbs and i would hit over 1000 cals using a hrm. I wouldn't use mfp food recommendations, read this http://www.myfitnesspal.com/topics/show/833026-important-posts-to-read helped me out ALOT!!!!

Now at two a days 5 times a week lift in the mornings and finish my days with some form of cardio

i've done all the low cal high cardio 'diets' when i messed my knee up ended gaining more weight back then i had before i started training. Now im working to my TDEE -20ish% deficit. when i first worked this out i was shocked with how much i had to up my calories (at the time i was on 1850) for how i work out it says a 20%…

Just throwing my 2 cents in. I'm 24 6ft and CW 208lbs (was 226lbs 3 months ago) i eat 2500 calories a day which is around a 25% deficit of my TDEE, i'm fairly active. I am losing weight eating at a much higher numer than before but i eat wat i want if it fits in my calories and macros it's about healthy lifestyle choices…

Lets look at this a different way, yes you can lose that much 'weight' a month but would you want to? unless you have a medical reason to lose the weight quickly and itl benefit your initial health to do it then why not lose it slowly? Weight loss = water, fat, muscle and bone Fat loss = water/ fat loss but sustains muscle…

AMEN!!! Do what works for you and is sustainable in your day to day life dont focus on a temporary diet that restricts too much or you will probably gain weight when you come off the 'diet'. Build a healthy eating habit that you can continue through weight loss and into maintenance mode

I use three kinds; SCI-MX Lean Grow PHD Diet Whey MaxiMuscle maxi milk

Did you make this yourself or is this an app from fitbit

Interesting read. Based on this my protein levels are spot on for my LBM and i need to raise my good fats a little higher. MY overall concern was now i'm hitting my TDEE deficit numbers correctly as i was previously too low I've been maintaining my weight/ inches so hoping that this now kicks the fat loss again. Cheers

Steven Amell AKA Green Arrow - the scars lol

Yes use inches rather than your weight as weight = bone, muscle, fat and water. our goals are to lsoe body fat. Just as an FYI 1 lb of fat and 1lb of muscle weighs the same it's just muscle is a lot leaner

Just as a question how long did you try it for? if you're wanting to try again i'm happy to help you out. Alternatively give this a read: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 OR http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Do this to lose weight but remember weight = fat, water, muscle and bone mass) Use TDEE if you want to lose body fat as for every lb of body weight lost 25% of that will be muscle Following the advice biggest loser has given you, I'm sorry but 1470 calories for someone of my height and lean mass i would just become non…

Keep it up you look fantastic ;) x

Just as an additional note your TDEE should be re calculated after every 5lb loss/ gain (depending on goal) Unlike MFP you DONT eat your calories back from exercise.

Sorry I havent read this whole thread but just wondering, Do you still eat your exercise calories back? For the past 6 weeks i've been working to TDEE -20% but have not been eating my calories back. I burn between 7500-8000 calories a week and i've lost 18lbs of fat and numbers off the inches but increased my strength. I…

The idea of 5:2 and 8:16 (Intermittent Fasting) and all others isn't a diet or weight loss plan, it's a intake plan on how you get your nutrition. I can't physically eat 6 meals a day i end up feeling crappy and under eating to hit my TDEE. But using Intermittent fasting following lean gains programme I eat my intake…

Well done on the loss so far, next step learning maintenance and reducing your body fat %

I agree with this and am the same although my macros are 40%carbs (average 38-40%), 40% protein and 20% fats

I know everyone is different but just as an example since following this advice and my TDEE i have lost 18lbs of FAT in 5 weeks while building some muscle and strengthening all over so long as i eat under my calorie set which is TDEE -20% and i fit into my macros and keep to 40% carb, 40% protein and 20% fats i eat what i…

a diet or reduction in calories will make a smaller version of yourself If you want to lose FAT and change your body composition you need to hit the gym and lift weights the more lean muscle you have the faster your metabolism will burn calories. A restricted calorie intake will help you lose weight but losing weight…