loulamb7 Member

To lose fat you need to eat at a deficit. Unfortunately you will also lose muscle during this phase. To minimize muscle loss you can use a progressive weight lifting program during the fat loss phase. Once you've lost the fat, you can either recomp or bulk to add muscle mass.

MFP's calculation is just an estimate, you need to adjust based on your experience. Are you at least eating some of your exercise calories back? Otherwise this will not be sustainable with your plans to lift and maintain muscle.

I had the same thought. Looks like you lost 30 lbs in 2 months. You should probably adjust for a slower rate of loss to minimize muscle loss.

You may have some noob gains but they will be limited. However the lifting will help you minimize muscle loss and make you stronger. You may not be able to gain much muscle but you can gain strength.

Agree with the above replies. Pick a beginner's program that will help you achieve your goals. SL 5x5, NROLFW, Strong Curves and AllPro are some popular choices. Unless you have the experience don't waste your time developing your own program.

Check out 50 & Fabulous under groups. http://community.myfitnesspal.com/en/group/13-50-fabulous-and-fit

How about you use MFP's recommended calories for losing .5 to 1 lb per week? Your plan is not healthy.

Not quite sure why eating lunch late set you back. But you don't have to give up tortillas, just eat less of them and make them fit into your calories. You seem very gung ho, just remember weight loss and eventually maintenance is a marathon, not a sprint.

All Pro routine is a full body, 3x week program, takes about 45 minutes per workout.

100% agree. If you are set to lose 1 lb/week and are eating 100% back and losing 1 lb/week, then the MFP numbers are working for you. Keep doing what you're doing.

Two options:* Water weight * You overate by 17,500 calories

Great start, congrat! As already mentioned initially weight loss may be high due to losing water weight. If you were to continue to lose at this rate, then yes it would be unhealthy, because you'd be losing to much muscle also. Considering you're using your bowflex max, I don't think your intent is to a lose a lot of…

That's a smith machine not a power/squat rack.

Said no to chocolate chip cookie and cream filled donut. Ate the tiramisu instead. :blush:

Lower calories has worked best for me. No need to restrict anything, just manage a deficit and still enjoy rice, pasta, bread, etc.

Kudos to you! Nicely done.

I've maintained for 18 months with only weightlifting (3x/week full body) as my primary exercise. Though I should include some type of cardio/HIIT. When I do, I would do it on non-lifting days and keep it short.

If you're know the correct calories for what you are drinking and logging it, it shouldn't make a difference.

Get off the fence, they're the same. Edited: Except you get to eat more with the 2000 calories.

There are good reasons while these beginner's programs have been developed and proven to be most effective. Only doing one body part a week isn't giving you enough practice on the major lifts and probably isn't building the necessary foundation to build from.

^This. If you can handle it, all power to you. As the weight got heavier, I struggled with just lifting 3x/week on a 500 calorie deficit. Maybe ease into the HIIT.

Many people reverse diet up to maintenance calorie level, once they hit goal weight. By slowly increasing your calories up, you will either experience a little extra weight loss or avoid the glycogen replenishment bump.

Excellent point on form. If you can't get professional help record yourself and compare your form to youtube vids or post here for critique.

I found this tread very useful when I was in your situation http://forum.bodybuilding.com/showthread.php?t=113942001 Take sometime to figure out what you want/need. I wouldn't bother with the bench you posted, it would be useless with a rack and there are no safeties. You'll be looking for a power cage (more often listed…

Is this plan adding to your already busy schedule? If so, I would reconsider, unless you're getting up earlier in the day to fit it in.

Take time to heal. Keep tracking your intake. Either eat at maintenance or a smaller deficit for a while.

Wow! A pocketbook scale! You have been fully converted.

I would agree with keeping it at 2550 for a few week. I would rather keep it higher, then when you have to drop calories, because you've loss weight, you'll have move room to drop.

Still use MFP, except when I travel. It would be to easy to slip back to old habits.

How tall are you? I have a similar weight loss/gain history. In my 30s I hit 230, lost 30 to get down to 200. In my 40s I hit 252, then lost 45. By 2013 I had crept back up to 245. For the first time I focused mainly on a calorie deficit, dropped to 193, and have maintained for 19 months. Best of luck!