loulamb7 Member

Started May at 183.3 ended at 184.1, up .8 Good news is that in mid-May I hit a lowest recorded weight of 180.8 and lowest recorded trend of 182.8. Goal for end of June is the same as May, 180 with BF% of 16.5.

Forget the idea of building your own program. Focus on the the big compound exercises, because they work multiple muscles at the same time. These are squat, bench press, barbell row, overhead press and deadlift or SLDL. Pick a beginner's program from the above list. I'm partial to AllPro because it's simple.

This is probably the best thread on recomp on MFP http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1 You can partition you calories on lift and non-lift days or you can eat at TDEE everyday. Personally I would keep it simple and eat the same everyday, at…

@chrissmit33 if you still have enough energy to support a progressive, heavy lifting routine at 100g of carbs, all power to you. Personally my energy levels would drop too much to do that for more than a few weeks. Otherwise you seem to be focused on all the right things, calories to lose weight/fat and lifting to maintain…

Agree with the above replies, dump your 3 day regimen and use one of the programs @Anvilhead posted.

Hope everyone has a good Memorial Day weekend. I'm slightly dreading end of month weigh in. I'll probably wait until June 3rd to report in. :#

What were your macros breakdown before the dietician's recommended macros? How long are your cardio sessions and how much are you burning? Do you know your TDEE based on your own data? Are you following a progressive overload weight program or did you create your own? The weight loss after switching to your macros may be…

Great job. As long as the trend is downward you are succeeding. Holiday here in the US also. Goal is to minimize damage and get back to it on Tuesday :) Which app is that?

Nicely done. Keep going.

I use Optimum Nutrition 100% Natural Chocolate and Strawberry because I hate the aftertaste of artificial sweeteners.

Yes, to the above. 197g of protein seems extremely high. Use the above to determine number of protein grams. Aim for .35-.45 grams of fats per lb and the rest in carbs. Don't use percentages to calculate your macros.

60+ lbs down while eating 40-50% of my calories from carbs.

Agree about the simplicity of All Pro's but, there's an app for it also. On PlayStore called AllPro.

At your height/weight you can probably eat 2000/2100 calories, still lose fat and add strength. Great weight loss but based on your deficit and lack of resistance training you probably loss muscle unnecessarily. Goggle AllPro's Beginners routine it was designed to be run on a deficit.

I think you're finally getting it! Do a cleanse of all your preconceived rules on how to do this right and listen to the advice provided above.

You're probably pissed because you mistakenly think you have to turn your world upside down to lose weight, you don't. You probably also have your deficit set to lose 2 lbs a week. I'd be pissed too. Drop the unnecessary "all in" BS mentality. All you need is a caloric deficit and it doesn't have to be big. Set your goal…

Lean body mass is not the same as muscle mass. LBM includes everything other than fat, for example water.

Is the 220 lbs really muscle mass or lean body mass?

I can't imagine cutting at 5"11" and 138 lbs. How old are you? It would probably help if you posted a photo.

I agree with the above. If you're on a good roll then keep it going. You're averaging about 2.25 lbs/week. You may want to consider slowing the loss rate down a bit. Vacations, holidays and family celebrations tend to usually provide diet breaks, take advantage of those. Congrats on the great progress!

@RespiratoryScot Join us the the "Monthlies" tread and let us know your goals for the month.

@bwmalone Great month! I saw an energy drop about a month ago. Increased my carbs, especially the day before heavy weight sessions, and seems to have helped quite a bit. Extra rest should also help for recovery.

Hey, how about Apple Cider Vinegar? I hear it's a fat-burner >:)

First off looks like your progress has been solid. 22% BF for a female is fit. However your profiles indicates you would still like to lose 16 lbs. This makes me question your BF%. How lean are you actually? It seems most people visually lean out the most in the last 5-10 lbs. It doesn't help that you are not tracking…

I guess it's time to prep the grill and smoker for the season. Sorry no recipes. I either brine, marinate or season to taste and grill. Looks like @bwmalone has this down to a science.

Missed April's goal of 182. Did lose 1.6 and came in at 183.3. BF% at 18.1, based on Military Tape Measure Calculator. Goal for end of May is 180 with BF% of 16.5. Best of luck to all for May.

You can start and adapt most barbell programs to work with dumbbells. I started with Ironmaster 45lbs adjustable DBs, which I bought used on Craigslist. Follow a progressive program and you should do fine. http://community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1

@d_thomas02 Rest up and get better.

This^^^ Bar shouldn't be on your neck or on any other bones.

If you're trying to lose weight adjust your calories for the potential drop in activity. But don't drop to low, your body needs nutrients to repair itself. For activity, youtube "seated workouts".