loulamb7 Member

^^this is what I would have suggested. Ultimately these are all estimates and we need to adjust them based on personal experience. Start at eating back 50%, if you're losing faster then expected and are feeling like you need the extra calories, increase to 75%.

The way MFP works, activity level is based on your normal daily activity, excluding exercise. For example, desk job versus mailman. Running is considered exercise and you add it when you do it.

What are your settings for activity level and lbs to lose per week? Are they sedentary and 2 lbs?

Why not? MFP is designed to work by eating some to all exercise calories back.

I would echo what you've been told already. Use MFPs recommendations but adjust them based on your personal experience. Initially MFP set me at 1850 to lose 1 lb/week (sedentary setting). I was losing more than a lb/week, so i adjusted my setting to lightly active and 2250 and was able to lose 50+ lbs in 5-6 months. Also…

Sunny's dead on. Usually adding muscle and losing fat are contradictory, unless you're new to lifting or doing a recomp, which as Sunny points out is a long process. I would suggest 3 things:* for macros target .8 grams protein, .35 grams fat per lb of bodyweight, the rest in carbs * use the calculator at…

+1 Unless your a professional bodybuilder or competitive model, I wouldn't sweat being over on protein and fat. I'm always over on fat, usually within 2-3% on protein, and slightly under on carbs. If you're mindful of your eating, it seems to balance off over time.

Here's my setup. Occupies about a quarter of our family room. Will eventually move it to the garage, so it's out of the way.

THIS^^^^ and patience. Recomp process is slow but worth it.

@BarbaraR5563 First off congrats on maintaining for 17 years. I'm glad the writer qualified what they meant by the term diet as "diet" ... as "a temporary and highly restrictive program of eating in order to lose weight." I think these are the types of diets that cause the high failure rate.

If you're using TDEE, the suggested calories goal for weight loss is TDEE-15% or 20%. So you should target 1880 to 2000 calories. Increase slowly and monitor results. Don't overreact to daily fluctuations. If using TDEE, don't eat exercise calories back.

Why would you be eating at BMR? I'm assuming you're at a healthy weight range because your tickers indicates you only have 3 lbs to lose. Do you know your Body Fat %? Based on that and preference I would consider a progressive lifting routine and recomp (eat at TDEE, not BMR) or cut at TDEE - 250 and lift. For macro target…

I started All Pro Beginner's routine with dumbbells and made good progress. Eventually as the lifts get heavier you will need to switch to a barbell and use a rack for safety. As sistrsprkl said you can use google, youtube or search MFP for help. There was a post on the Eat, Train, Progress Group that addressed using…

Agree with Mantium999. If you're patient try a recomp http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1 Also make sure you're following a progressive, structured full-body routine. Otherwise you'll be spinning your wheels.

Amazing! Can you share how you did it?

1. How long have you maintained your goal weight? 18 months 2. How did you do it? Kept logging and new goals of recomposition and strength gains. 3. Do you check your weight often? Or measure? How often? Both weigh and measure twice a month.

Numbers look correct. Each gram of protein is 4 calories, same for carbs. Each gram of fat is 9 calories. So 143 grams of carbs = 572 = (143 x 4) 238 grams of protein = 952 = (238 x 4) 42 grams of fat = 378 = (42 x 9) 572 + 952 + 378 = 1902

Why not use MFP to calculate your deficit for 1 lb a week?

STOP with the 1200 calorie diets and severe restrictions. This is a recipe for disaster. Pick realistic, healthy, maintainable goals. I would recommend a body recomposition, see http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

I would agree that work activity should be included in your daily activity setting not as exercise. Adjust the setting based on experience, if you start as lightly active but are losing faster then expected then increase to active.

Picking any of the programs suggested by Isaack should answer all of your questions. I would also include All Pro Beginners routine from bodybuilding.com. There are a few groups on MFP dedicated to women who lift, here's one http://community.myfitnesspal.com/en/group/771-women-strength-training Start slow and light and get…

Is 1200 what MFP gave you as a goal or are you just picking this yourself?

The rails were already numbered. You might consider using a stencil and paint pen to add numbers to yours or use colored tape to mark your most used spots. Below the safety rails are jumbo hooks. I use them off the front of the rack to do seated shoulder presses. Our ceiling in the family room is to short (90") to do…

Congrats on your new setup. Did you put a shelf across the top for your plants? Rack can also double as a temporary clothes rack. Here's my current setup in our family room. Will eventually be moved to the garage in the fall.

I would suggest you eat at least 50% back, track your weight loss and adjust how much you eat back according.

Are you losing 2 lbs a week or more? Are you eating any of your exercise calories back? If so, what percentage?

MFP has your goal at 1550 to achieve how much weight loss per week? If you're using MFP you should be eating some (50-75%) of your exercise calories back. You need to fuel your workouts.

If you've just started lifting it's normal for your body to be sore. Continue with workout B as planned. After a couple of weeks you won't be sore anymore.

Only meant that it's low end and would limit someone that might eventually outgrow the rack. I believe the capacities quoted are static loads, not failing loads. But as you said this isn't an issue for you. I don't plan on ever lifting more than 300 lbs, so the TDS rack should serve me well for years. Up to now all my…

IMO Titan and TDS (from New York Barbell) racks are good beginners racks. Both have good reviews on Amazon and bodybuilding.com. Steel gauge and manufacturing quality are economy quality, but that's why they cost less. I've had a TDS rack for about 6 months and am happy with it. The TDS I believe is rated at 1000 lbs. Also…