loulamb7 Member

Eat what you enjoy in moderation. Start slow and add changes along the way. Don't overdo it, otherwise you run the risk of burning out. It's up to you whether you chose to snack or not. I find it easier to have 3 meals and 3 snacks a day. Good luck.

Just make it work. Either less calories, more work, or just enjoy it and move on.

Glad you're not freaking out. Weight loss isn't linear and too many variable can effect our weight other then fat. You may see an unexpected drop. Start tracking body measurements and photos for comparisons. Keep up the good work.

Start immediately. I think you'll get better results then you current routine. Good luck.

MFP is set up to account for your gender, height, weight and activity level. So it's difficult to say whether these numbers are high or low. Also keep in mind that these are estimates, you should adjust up or down based on your personal experience. If you're losing faster then expected, eat more. Why do you find 2500…

Yes. ^^^^ Do the math and percentages based on your weight and LBM. And don't forget that the protein and fat numbers are minimums not max. Your macros should also be based on your goals. Use the IIFYM calculator http://iifym.com/iifym-calculator/ to help sort your numbers.

I had a diet break one day a week for the majority of my weight loss. However I still logged what I ate. Initially my plan was to eat with no limits but overtime it actually worked out that I would eat to maintenance or a few 100 calories over.

.8 to1g of protein per lb of LBM as a minimum target 0.35g of fat per lb of total body weight as a minimum target the rest as carbs Set your % based on the above. It worked out as 45%/25%/30% (C/P/F) for me but might be different for you. Check out:…

I would use the lower scale :)

Youth is on your side and hopefully genetics, so give it time and the flabbiness will take care of itself. In the meantime spandex is your friend. Keep up the good work.

You just worked out a way of making CICO work into your lifestyle. Kudos to you. You've earned those calories therefore officially they are not "cheat" calories. 100% on board with enjoying rich yummy foods.

Ease out of the deficit by adding 100 calories a day. Most likely you will see a weight gain but it's time to pay the piper for cutting back too aggressively.

I weigh in twice a month, on the 15th and 30th.

Why to go beemer. I have one weight session done and calories are on track.

Nicely done. I bet some of the 3 pounds is probably water weight that you will shed relatively easily. Great attitude.

I think this is because the "diet" industry has conditioned us to think that in order to lose weight we have to drastically reduce our calories and exercise like madmen. The concept of a moderate deficit and properly fueling our activity is a bit foreign to us.

Not a good idea or the way MFP is set up to work. Google or youtube Metabolic Adaptation. What you're doing may work for a while but ultimately is not sustainable in the long term. Are you eating some of your exercise calories back?

Exercise should be for improvement of overall fitness and health. The reason MFP has you eat these back is to maintain a constant deficit but also to fuel the additional activity. No problem with this method at all. I often do this if I know I'll be eating more on a certain day of the week. My focus is to maintain the…

What a Onederful day! Congrats!

In that case switch to TDEE. At least then you'll be getting the needed nutrients. And this ...

Because that's the way MFP works. It calculates your deficit without exercise. MFP has you eat back the exercise calories to maintain that deficit. For example assume you can eat 2000 to maintain and want to lose 1 lbs a week, MFP will give you 1500 calories (2000-500=1500). Now you exercise and burn 500 calories, if you…

This is great. Thanks for posting.

Shakes or drinks don't cause weight loss or muscle gain. For weight loss you need a calorie deficit. For muscle gain you need to lifts heavy in a calorie surplus. I do use a meal replacement mix, but it's for convenience.

All I have is an adjustable pair of dumbbells and a "Complete Gym" (cheap Total Gym knockoff) which I use as a bench and for the occasional stretch. Would like to eventually clean out half the garage and get a power cage, barbell and proper bench (Spring project).

Not a great week. Got 2 weight sessions in. Shoulder feeling much better and I should be able to resume normal lifting this week. Blew out my calories. Had 3 days above goal. Average for the week was 2841. Should have planned a bit better for the Super Bowl. Zero flexibility training Okay with water consumption. Only 1 day…

What program are you planning to follow?

Saw this post after the game, wish I had seen it before :D Had a great time but ate way too much.

Excellent suggestions. Start slow. No dramatic changes or too much to figure out or worry about. Maybe start by just logging calories accurately for a couple of weeks. Then switch to eating at maintenance and logging. Then cut back by 250 per day and monitor the results for a couple of week. Then up to a 500 calorie…

Sorry to hear about your job, that stinks. For exercise routines use youtube. Tons of workout there. I used fitnessblender when I started. Also search MFP and youtube for calisthenics.

Because you have little to lose you should target .5 lb a week. So 1 lbs is great. If you set your goals for higher, you may want to adjust accordingly. Check out the Sexypants sticky in this forum for guidelines. http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p1