loulamb7 Member

Congrats! Keep it going.

Just a few points:* Weigh everything you can (I know you've accepted this but worth repeating). * Don't go by prepackaged weights/serving sizes, weigh those items too. * Regarding eating out and estimating, this should be the only area that estimating should be allowed, but you still need to log it. Most restaurants have…

Start lifting yesterday. Forget the number on the scale, focus on body fat %. I'm willing to bet that you would be happier with the results regardless of whether the scale reads 120 or 125. Push you'll feel like a badas*.

Since you only have 7 lbs to lose you might want to consider recomposition with a very small deficit (250 calories). Even at a slight deficit any resistance training will help you maintain muscle, gain strength and build a good foundation to build muscle. How is your energy level on keto?

I agree that you might be to focused on 140 lbs. You can get there anyway you want, lifting and/or cardio, as long as you have a calorie deficit. IMO your results would be better if you included lifting and you may not have to get down to 140.

What are your weight lifting goals, gain strength, gain muscle mass or recomposition ?

Get on a good progressive weight program for beginners. Google StrongLifts 5x5 or All Pros Beginners. Free and great for beginners.

Yes, add All Pros Beginners routine to options. Drop the squat challenge.

If the data isn't in the database, you can either enter it in yourself or use another entry from the database. If you are using the database you can search on "sirloin steak cooked" or "sirloin steak raw". Just to be prudent review the data for accuracy, some entry are horribly incorrect.

Since both your weight and BF% are good, you might want to consider recomposition. Pick and follow a good lifting program, looks like you are currently rolling your own. Read this thread http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

[/quote] I haven't been able to add weight to each exercise like your supposed to but I have added weight a lot since when I started. Since I don't have a spotter I try to do what I can handle. But when it's just the bar or with weight I do it slow and controlled. I keep my hands around shoulder length apart for 5 sets and…

Hello and welcome! This forum is pretty quiet. There are a few women's lifting groups that are a bit more active. Most would recommend following an established, progressive lifting routine, such as Stronglifts, NROLFW, All Pro's, etc. These programs are built for beginners and have a set schedule for adding weight and…

I agree with the above, it should be factors as "activity level" not exercise. I would start at Very Active, monitor weight change for 3-4 weeks and adjust up or down based on experience.

Do one of the beginners progressive weight lifting routines, if needed with a small deficit. I don't have any suggestions for your giant star head :)

If you're happy with your current weight you can start increasing your calories towards maintenance. If you increase slowly, you'll probably still lose a little more weight, which can be good since you will maintain in a weight range and not an exact number. Focus on strength training. Pick a progressive load weight…

A bulk/cut is more efficient at developing muscle mass because you're providing your body the surplus calories to build muscle faster than a recomp. Hormonally (higher testosterone) and BF% wise, you're in a good place to start a bulk.

Recomp is a very slow process. If I were a 24 year old male at 13% BF, I would opt for a bulk/cut cycle.

You can start a weight-lifting program with dumbbells. I started AllPro's routine with 5-45 lbs dumbbells. Focus on major compound lifts, squat, bench press, bent-over row, overhead press, and deadlift. Eventually you'll outgrow the dumbbells but you'll be off to a good start. Here's a link that may help…

Your muscles need time to recover and it looks like the crossfit work plus the push-ups isn't allowing enough recovery. I would drop the push-ups and focus on a 3x/week full-body weight-lifting routine.

+1

Ultimately the most efficient way to lose body fat is to eat at a caloric deficit. If you are at an "ideal" weight range but would like to reduce body fat you would eat at maintenance and use one of the lifting programs recommended above; this process is called recomposition (recomp). During recomp you lose body fat but…

1. Your best advice for keeping slim - Keep tracking/logging your calorie intake 2. Your biggest maintenance pitfall - Old habits never die, they're only dormant or under control. 3. How quickly you brought your daily calorie intake up to maintenance level - About 2 months Recomp is a great goal but it is a long, slow…

Because MFP calculates your needed weight loss deficit without exercise. So if you eat what MFP tells you to eat and don't exercise you still lose weight. If you do exercise, MFP adds this back into calories you can eat in order to maintain the deficit you selected. Otherwise your deficit would be higher then intended.

I've had it for 5 months and am happy with it. It's used 5-6 days a week with no issues. One of the reasons I went with TDS was the availability of add-ons. I purchased jumbo hooks recently. You can see these and other features on their website at http://www.newyorkbarbells.com/

Maybe OP is a zombie? :smile:

The option for gain muscle/lose fat, not necessarily weight, is for someone who is at a good weight but wants to lose body fat and gain muscle, therefore you're eating closer to maintenance. If you intent is to lose weight you should chose one of the deficit options. Since you don't have a lot to lose, I would go with a…

Start at 1200, follow it for 2-4 weeks, eat 50-75% of exercise calories back. If you lose about .5 lbs/week then 1200 is correct. Adjust calories based on experience.

Is 1200 what MFP suggested based on your goals or did you pick 1200?

Your ticker says you have 60 lbs to lose, is this accurate? If yes, then focus on getting a calorie deficit of at least 500 calories per day. Eat the number of meals that work best for you. While losing the weight, follow an established progressive weight lifting program. You'll get stronger and as the weight comes off…

You can't go wrong with Rogue. They are pricier but you get what you pay for. I would have gone with the R-3, but was worried I would spend the money and eventually it would become an expensive clothing rack. I went with the TDS rack…