Rayman79 Member

No worries, if you are feeling a bit drained, there are a couple of things you could try. You could calorie cycle, which will give you a larger deficit on non-training days, and a little more to eat on active days. Or you could incorporate a couple of re-feeds, just to keep hormone and energy levels a higher after…

As for what to do right now, this will come down to two things in my opinion. 1. Are you comfortable with your level of intake (no excessive cravings, lethargy etc.)? 2. Are you resistance training? This will make sure the weight you lose is more fat and less muscle - it becomes more important as your caloric deficit…

These are my thoughts, and my personal experience, having had successes and failures with slow and fast fat loss over the past few years. In an ideal world we're all patient and controlled. We make changes to our diet and exercise routines that put us ~500 cals per day under maintenance and over time we adapt perfectly to…

without seeing the whole body it's impossible to get a really good read, as people hold fat in different places/patterns. From the little we can see I'd be more inclined to put you in the high teens though.

Thanks OP, I might download this and give it a try when I get home. I made my own TDEE calculator on excel, with pretty graphs and everything :). It has come out pretty close to what I would expect with a sedentary job and my level of exercise (not too much other than resistance training). If I get a fitness tracker (or…

LOL at big flabby muscle that lacks density. Strong second post!! I don't know a lot about this specific program you mentioned but I do know that Greg is a really big fan of IF and all his programs (the nutritional component of course) are based around this. From what I know of his male programs he doesn't follow the same…

Exactly. This smacks of someone who has no idea what they are doing or trying to achieve. What is your current situation? What has or has not worked for you in the past? What are your goals? Without this detail no-one is going to be able to answer your question.

There is nothing miraculous about Apple Cider Vinegar, but it may have some small benefits (depending on your individual needs). The most likely benefit is the slowing of digestion, specifically the rate glucose is absorbed into the blood and subsequent insulin response. There is some, albeit inconclusive, evidence that it…

I agree with this completely. Some people just see food and eating differently. Some of it may be habits and learned behaviour, but it would be foolish to dismiss individual metabolic and hormonal differences. One example of this is just BMR, of course activity levels influence a persons TDEE, but there is still…

Eat tonnes of vegetables Don't drink your calories Eat lean protein sources Cut out (or down) the discretionary treat food (a 200 cal bite size snack will derail a 1200 cal day real fast!) As an example, today for lunch I had 200g of chicken breast with seasoning, half a cup of cooked brown rice and a heap of veg (beans…

It's probably best to check with the trainer what their intentions are, but I would expect your daily intake to be a baseline of around 1330 cals (a 15% deficit from your expected TDEE and a good moderate deficit to start at). On your training days you add another 200-250 calories to this number, to make it somewhere…

Interestingly I made a spreadsheet and plugged my daily weight in (and calories) to see what my predicted weight will be at the end of March. Now my intake and exercise are relatively consistent and I have a few weeks of data to make a reasonable trend. Now, despite a fluctuation of over 2 lbs in 2 days, my predicted…

Firstly, great job! Secondly, you probably need some more perspective. Consider the following points: 1. Unless you are morbidly obese, a really quick weightloss is not ideal, or in some cases particularly healthy. 2. A change in routine is going to cause various reactions. If you have increased or changed your exercise…

Yep! Eat at a caloric deficit, get enough protein (1.5-2g per kg of body weight), a few essential fats (about 0.3-0.4g per kg), and the rest is made up by whatever I want (more protein and fat sometimes, but usually carbs - which take the form of anything from vegetables (more often) to icecream, pasta, cake and alcohol…

I'm good thanks Patrick - it has been a while! I might flick you a message rather than derail the thread, but it has been an interesting year or so, and I've had some learnings (and further questions...) that might be relevant to some of your clients around adherence, injury and sedentary work environments. Right now I'm…

Don't tell me I'm not logging properly, ya big potato head! brb - have to kick start my metabolism with some African Mango extract and Raspberry Ketones cos I've been gaining weight while only eating 1200 calories a week...

Lack of recovery. You're probably trying to do too much or exercise too frequently - likely that your cardiovascular fitness is good enough for you to keep running past what your legs can handle. Heavy legs during a training session is often a sign of lactic acid build up, but in this case (given you run every other day) I…

That's potentially taking the CICO concept too far though. Assuming someone is trying to maintain a decent level of protein this is a useful recipe suggestion, there are at least some macro and micronutrients in the protein and banana - whilst almost none in a standard piece of cake. Yes the calories might be more-or-less…

Strong first post! Lucky it's not a spelling challenge :D :D

What about some protein pancakes? I make a version that comes in at around 400 cals total including toppings (50P, 28C, 8F), but you can alter the ratios of the ingredients and/or substitute to your own taste. I use: 60g unflavoured Casein Protein (2 scoops) 1 whole egg 1/4 cup SR Flour (you could sub oat flour or similar)…

At that point, and with your size/mass, it would probably be a matter of personal preference. Your weight at 14% would look big with a shirt on, cut back down and you'll look more cut and better with your shirt off... That is of course assuming that aesthetics is your goal, if you have strength targets or something else to…

I'm not super lean, but I haven't noticed any issues with decreased buoyancy. If anything, the increased fitness, greater mobility (arms moving more freely and legs not rubbing together) would be a great help. You might have less floaty fat, but you're still trying to more yourself forward and not just stay on top of the…

@Wheelhouse15 , I think the promotion of increased protein intake is for either the increased TEF, satiety or some misunderstanding of the 'better safe than sorry' mentality some have, eg Lyle MacDonald. I agree with you that the bulk of evidence suggests that anything more than 1kg per lb of bodyweight is going to have no…

It's best to go by body fat percentage rather than weight, as this will be vastly different for everyone. For the majority of people, they will bulk from <12%bf, and cut from >15%bf - but it's very individual. If you wanted to post some pics some folks around here might give you their 2c...

For a creamy dressing I like to use a bit of greek yoghurt with some seasoning or spice paste mixed in (eg Moroccan, tandoori, harissa etc). Low cal and heaps of flavour. Otherwise it's usually a spray of olive oil and a bit of sticky balsamic reduction (which you can buy already reduced - and is awesome).

pfft, that's so beta. Everyone knows you get better gainz by snorting it. Preferably a mix of WPI and PWO for maximum alpha-ness! :lol:

OP, I agree with the above. You have made clear progress in the above pics, but still have a way to go. I'd suggest taking measurements (eg hips, stomach, chest) as another way of tracking your progress, that way you can see some form of improvement through either visual differences, weight loss or decrease in size. I have…

Both of the above are great answers. We need to stop demonising foods. Beyond a medically recommended diet (eg for chronic obesity, diabetes etc) there are very few reasons to heavily restrict or remove carbs from one's diet. In fact, overly restricting makes adherence significantly more difficult, and ultimately leads to…

I'll try and keep this as concise as possible - but the good news is you're definitely on the right track. First, to lose weight, you must be in a caloric deficit. Second, you must consume an adequate amount of protein when in a deficit. Not only is the protein necessary for muscle repair after damage (ie resistance/weight…

The size of your deficit will be related to how much weight you have to lose. If you have some idea of your body fat percentage that will help determine if this is the right amount. On face value this seems like a decent (significant but not overly aggressive) deficit if you're hovering around 20%bf or higher. What you…