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You may see an initial gain if you add 500 calories a day in one shot. You may want to reverse diet up to 2000.
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Great work on the workouts and losing weight. It's highly unlikely you've gained quite a bit of muscle if you're eating at a deficit. Unless you start counting calories more accurately you'll never know how much you are eating. Most of weight loss will come from a calorie deficit. You can't out exercise a bad diet.
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Pick a beginner's routine and just use body weight to start. You can do a 3 days a week full body routine with a day's rest between sessions and do cardio on off days.
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I think you're overthinking this. A beginners routine, like All Pros, hits the full body 3x per week and takes 45-60 minutes per session.
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If your primary goal is to lose weight then your focus should be on getting your caloric intake right. Whether you create that deficit by eating less, exercising more or both is up to you. I agree with the above posters that if your body fat % is on the higher end for a recomp then you should address that first. Not to say…
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The fact that you are achieving expected results indicates that the calculations are accurate for you. So just keep doing what you're doing. As to what to do with the extra calories, it your choice. Eat them all, eat some and save the rest for another day. My goal was to be as close to zero calories left by the end of the…
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Maple syrup
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Congrats on your loss. If you're a beginner to weight lifting, pick a well established program for beginners. Look at Stronglifts 5x5 or All Pro's. Best of luck.
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You're making a very common mistake for people trying to lose weight for the first time. Learn from our experiences and failures, your plan may seem to work for a while, if you can sustain it, but eventually you will crash and regain lost weight and probably more. Follow the recommended calorie intake.
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I started All Pro's Beginners Routine at 205 lbs, after I had lost 40 lbs. Haven't been as consistent as I should. I do well a couple cycles then slack off and have to fall back a bit. Definitely has helped with increased strength and composition. I'm currently at 19-21% BF, would like to get down to 17-18% and then decide…
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@DuckReconMajor Have you going any weight training or has most of your weight loss been due to diet and cardio? I'm 6' 2" and 192. Tried to recomp at 195 because I thought I was getting too thin. It's been a looooong process and I'm finally beginning to see some changes.
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If you feel good and happy at 155 then do it. My original target was 10-15 lbs higher than the top of healthy BMI. I ended up losing 5 lbs finding my maintenance level. And another 10 lbs over the last 18 months attempting to recomp. Good luck
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Whats everyone doing thats helped you most improve with your diet and weightloss? Counted calories. I resisted this forever. What hasn't worked? Working out and eating "intuitively". I would usually lose weight but it would eventually plateau. Do you think weight loss drinks or supplements help improve your results or are…
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What's your height, weight and how many calories are you eating or how large a deficit do you have? Bread, pasta and carbs are not bad foods and don't necessarily need to be avoided. I eat 5-6 times a day. I usually end up at a 40%C/35%P/25%F ratio. I usually try to get 30g of carbs and protein an hour or so before a…
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My guess is that your current training is more circuit/cardio training than strength training. I don't think it's been wasted time because your fitness has probably improved. You probably do want to start a strength training program now. If you're concerned about heavy weights, consider a body weight program. Though you…
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Agree with the above on dealing with soreness. I would also add, if you're new to exercise, you may want to increase the frequency a bit slower. Give your body some recovery time. Start with 2 to 3 times a week with one days rest in between each session. Also make sure you're getting enough water and protein.
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OP, listen to the @Iron_Feline. For weight loss it's all about the calories. Weight training will help you minimize muscle loss during your weight loss, so you lose more fat than muscle. Muscle mass gains during weight loss are usually minimal, but you can gain strength and your muscles will feel bigger because of the…
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You have been assimilated. :)
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Focus on losing the weight but continue the weight training to conserve as much muscle as possible and avoid being skinny fat. If you can switch to a beginners weight lifting program that includes the major compound movements, such as: Stronglifts 5x5 New Rules of Lifting for Women Strong Curve All Pro How much cardio are…
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Since you're using a fitbit, you may want to look at http://community.myfitnesspal.com/en/group/1290-fitbit-users
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No, the deficit is set based on how much you tell MFP you want to lose per week. .5 lb/week would be 250 calorie deficit per day, 1 lb/week 500 calorie deficit per day, etc. You get to eat the exercise calories back, most people eat back 50-75% back to account for miscalculations. If you don't eat the exercise calories…
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MFP's activity setting includes everything except exercise. Exercise is accounted for separately when you do it and enter it. The activity level is to differentiate between a "desk job" and "physical job - construction worker".
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This is solid advice. The only thing I would add is get your calories up. 900-1100 calories for you is way to low (assuming your logging is good).
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Hopefully your question was answered. :)
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MFP does the calculations for you. Your goal at the end of the day is to have 0 calories remaining.
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+3 on this recommendation. Get on one of the weight lifting programs suggested, otherwise the benefits won't be maximized.
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When you input your stats to MFP, what is the calorie goal it recommends for 1 lb/week? 1200 may be lower then you need to go.
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100% agree with this post. While you're waiting you can start now by recording your calories on MFP. Weigh yourself, take measurements and photos to help track your progress. This can also help determine a reasonable deficit for yourself.
