loulamb7 Member

Focus of exercise should be fitness and health (cardiovascular, bone density, muscular...)

Try scooby's calculator. These are all estimates, so you will need to adjust based on real world personal experience.

I looked to see if this was about lemondrop shots. Good to know you can lifts after both types of shots.

That's true if you're using TDEE, but MFP calculations are NEAT, and exercise is not accounted for.

Thank you for your service to our country.

I had chicharronnes (deep fried pork rind with fat and meat) yesterday. It was hard only having two small pieces. But now I want Jamaican food :o

Kudos to you! Nicely done.

This also works if you had too much to drink :) At OP, I would weigh myself just to be aware of the effects of the meal. My experience is that it takes about 3-5 days to ride out the fluctuation.

2400 sounds like a good place to start. But your logging has to be accurate so can assess how well that is working. I'm 6'2" and easily lose 1 lb/week at ~2250. Have maintained weight at ~2650 for over a year.

I believe intermediate stats would have you at squat at 2xBW and bench 1.5xBW. Therefore you're still a beginner.

How tall are you and how much do you weigh? Based on calories you must be 6'5".

You'll need to eat at a deficit and lift to maintain the muscle mass. Once you're weight is down, you can focus on building muscle mass.

Exactly and that's what I was trying to clarify. I believe the OP is trying to lose weight and thinks he's eating at a deficit and the weight gain is due to muscle.

Do you think you're eating at a deficit?

[/quote]I'm eating in a deficit regardless and will be getting enough protein regardless. Want to make sure ICF 5x5 makes fine sense for a fat loss goal if I adhere to it[/quote] AllPro is designed for novices and can be used in a deficit. Lots of inform (FAQs) on this program and Fierce 5 on bobybuilding.com

You tube Your Body is Your Gym or Convict Training Conditioning.

FYI, since you've been at 1200 calories (too low) you will want to increase to maintenance slowly (reverse diet) by 100-200 calories a day for a week, until you reach maintenance. You will probably see a weight gain initially but don't freak out, that's normal. Good luck!

Start here ... http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

Agree. Stop focusing on losing weight. You don't need to lose weight. Eat at maintenance and recomp.

@arinamargarina Your ticker says you lost 161 lbs. Is that accurate?

+3. Why?

Can you clarify? Are you striking out added sugar or all sugar, including naturally occurring in produce? I'm guessing it's added sugar. if you have a medical reason for this that's fine. If you're just interested in losing weight, all you need is a small deficit of 250 calories per day.

How many calories you eat are going to effect steady weight loss the most. Exercise can help create the deficit needed but your focus for weight loss should be proper nutrition. If using MFP, chose a realistic and sustainable level of loss. Eat some of those exercise calories back to avoid to large a deficit and burn-out.

OP, what specific movements are you doing for weight training? How many reps and sets? What are your goals? Just to lose weight? Maintain/add muscle mass? I would tend to agree with the previous posters that a progressive loading full body routine incorporating the compound lifts would be better for a beginner. I think the…

Best of luck. Your goal is realistic and achievable. Slow and steady wins this race.

Ever hear the idiom "You can't out exercise a bad diet"? Ultimately weight loss or gain is determined by caloric intake. Exercise helps but it still comes back to calories. Reason you're losing is because walking is creating a caloric deficit.

@OP, sounds like you know how to lose the weight but have trouble maintaining. What have you done when you reached goal weight? Do you keep tracking? MFP has worked for me for both losing and maintaining. Best of luck.

Go to > My Home > Settings > Dairy Settings > Change Meal Names and name them however you wish.

Agreed. You can always manipulate the calculator through activity settings or custom settings. You can use TDEE, which includes your expected exercise, if you prefer.

[/quote]Ok so then I'm not active per se lol! I'm an accountant so yes, long hours for me at the desk :([/quote] But you're running 4-6 miles 6 days a weeks. This should give you a nice calorie bump, even if you only eat 50-75% of them back. :) Don't forget to log your running.