loulamb7 Member

Focus on a beginner's progressive overload program that incorporates the main compound lifts, squats, bench press, bent-over rows, overhead press and dead lifts. A 3 days a week, full body routine should take about 45-60 minutes per workout. Fill in with the cardio on alternate days. Maintain the calorie deficit to manage…

Nothing wrong with lifting while in a deficit. Your strength should still improve as long as you're still a beginner. You might want to reconsider the size of your deficit if you're stalling on lifts.

Look for a good beginner's weight lifting routine. Google any of the following, AllPro Beginner's Routine, StrongLift 5x5 or Fierce 5. Follow the programs as designed, no modifications. All these routines can be done at a deficit, so you can lose weight and maybe gain a little muscle. Worst case you will minimize muscle…

Use an app like Libra or SmartScale. It's great to get a trend of your weight fluctuations. I weigh every morning but only record the trend weight every 2 weeks.

Add some calorie dense foods to your meals or snacks, nuts, peanut butter, olive oil, avocados.

Is the scale on a hard, even floor, not a carpet?

No, you do not need premium to change your caloric intake. From a computer go to "My Home" > "Goals" > and then "Edit" your Daily Nutrition Goals.

I drink 4-5 cups of dark roast coffee per day, usually sweetened with 1 tsp of sugar. As a treat I sometime have an espresso sweetened with sweet condensed milk.

I don't use IIFYM calculator anymore, but it looks like you may have picked a low-carb, keto plan. Use MFP or Scooby's calculator http://scoobysworkshop.com/calorie-calculator/ and adjust your macros to your preference. General rule is .6 to 1 gram of protein per pound, .35 to .4 grams of fat per pound and fill in the rest…

40% + 35 + 15% = 90% Is this a typo, should be 100%. Regardless your carbs do seem low. You should be able to adjust the macros based on preference. Everyone is different. Better to base it on grams per body weight or lean body mass not percentages.

3400 would be maintenance for a 260 lbs male. Once you get lighter your maintenance calories will drop and so will the calories needed for weight loss. For example a 5'8", 170 lbs, moderately active male would maintain at ~2600 calories.

One week is not long enough to adjust. Give it 3-4 weeks.

Assuming you set MFP to maintain weight and you maintain at 2000 then you should eat back your exercise calories to net 2000. Otherwise you will continue to lose weight. Of course this also assumes your calorie and burn calculations are somewhat accurate.

Yes, there are very good full-body beginner's weight lifting programs. Google Stronglifts or All Pro Beginner's routine. These program are designed to help you progress, they provide the lifts, set reps and when to add weight. What you've been doing will not give you any real results, especially for a beginner.

It doesn't sound like you're following a lifting program. Pick one and follow it, you'll get results. If you're also trying to lose weight make sure you're eating at a deficit. Eating healthy does not equal eating at a deficit. At this point focus on losing weight/fat and retaining muscle. But please pick a good beginner's…

1800 does sounds better. You can probably eat up to 2300 to lose 1 lb/week. I might still tweak the macros for P=160-180g, F=60-80g and the reminder in carbs. You may find 208g of protein difficult to hit. If you do use these numbers do not eat back any exercise calories.

How much have you been losing per week? I'd suggest a 500 calorie deficit for 1 lbs per week. 1750 to 1800 may be a good starting point, adjust based on personal experience. Regarding macros, your carbs seem low. Go to http://scoobysworkshop.com/accurate-calorie-calculator/ or http://www.iifym.com/iifym-calculator/ and…

Agree with the above poster. What does MFP recommend for 1 pound per week? Where did you come up with 1500? That may be a 1000 calorie deficit, made even larger by not eating any exercise calories back. Though you're losing weight the larger deficit may have you losing too much muscle also. Also doesn't leave you much…

What you're doing is more likely cardio with weights. Weight training usually incorporates progressive overload, and heavier lifting then 5kg.

Why wait until March, start now with low weights so you can get your form down. Then by March you can start increasing the weights. If you still need to lose weight continue on a deficit all seven days until you reach goal.

IMO free weights (barbell/dumbbells) are optimal for progressive weight training. But you do have options without joining a gym. You can use body weight workouts, youtube "convict training". If you have dumbbells you can start with…

IMO this is dead on. I went the recomp route about a year ago while running All Pro. Ate at maintenance, weight stayed the same and strength increased. Loss some body fat, but body fat was sloooowly dripping away. About 3 months ago I started to eat slightly below maintenance (-150) and am finally beginning to have a more…

This ^^^ Use an already established programs that will provide guidance on sets/reps, sequence, how often to lift and when to increase weights. If you don't have experience just putting together a set of exercise gleamed from the internet is probably not the best idea. Most good programs provide balanced workouts. I would…

You don't need to lower carb and fats and raise protein intake, unless your not getting enough protein. Protein by itself will not "buff you up". Keep your macros balanced. You'll want to get from .65 to 1g of protein per pound of body weight, .35 to .45g of fat per pound of body weight and the rest in carbs. Since you're…

YES!!!!! and no.

If you're using MFP's calculations then yes, especially if you already have a large deficit. Just be conservative with the estimate of calories burned.

Best bet is to consult your doctor. You may also want to google and youtube "piriformis syndrome". Ibuprofen, stretching and foam rolling seem to help.

Kudos to all of you that workout 5+ days per week. Thought I should post to represent the slacker. I workout 2-3 times per week, an hour max per workout. I do Allpro's full-body weightlifting program. Lost 50+ lbs and have been maintaining for over 2 years.

Find an established full body routine that focuses on compound lifts. A program will guide you on sets, reps and how to progress, so that you're not spinning your wheels getting nowhere. Fierce 5 is a good program. I like allpro, also from bodybuilding.com http://forum.bodybuilding.com/showthread.php?t=169172473&page=1 I…

Assuming that by "burnt calories" you are referring to exercise calories, if you are allotted 1400 calories to lose weight and you burn an additional 1356 calories exercising and only eat 1400, you will have a net of 44 calories for the day, not good. Your goal should be to net 1400 calories.