loulamb7 Member

@OP, group is relatively quiet. There are a few that actively check in and probably a few that only lurk. It's a good accountability group. Feel free to start a thread or ask questions. What are you hoping to get done on MFP and how are you planning to do it? Welcome to the group. BTW, Guys-on-a-diet group is a bit more…

If you are 6'1" (185cm) then 1200 calories is probably to low. Set up MFP for 1 Lbs loss per week and eat to that target. Also replace 1 of the shakes with real food. Eat a balanced diet of carb, proteins and fats. No need for extremes and making yourself miserable.

If you're following the AllPro routine you should be bent over at 45 degress, neck and head aligned with your back, not facing forward. Have a look at the AllPro's wiki or forum on bodybuilding.com, tons of Q&As there on the routine. https://forum.bodybuilding.com/showthread.php?t=169172473

It's okay to exceed these macros as long as you are still in a calorie deficit. Regarding the extra calories, eat them or bank them for another day.

I would use one of the high-end steak house entries. Order whatever cut you like and eat 6-8 oz and take the rest home for lunch. Even if you eat at maintenance or a little over for the day don't sweat it, enjoy it.

MFP already accounts for daily activity in your activity level, therefore you should only be adding exercise steps. I would add the 212 on the treadmill and consider the Pacer steps as part of daily activity and not add them.

I had a good month. Achieved goal of 185, Libra has me at 184.9. Lost 4.9 for the month, which is the most since I've been using Libra (16 months). April's goal is to get to 182.

What lifting routine were you following? Were you attempting a recomp?

I also use the Pacer app. If you have Pacer syncing to MFP then no, you do not manually add the extra calories, Pacer should already be doing it.

Depending on what dumbbell weights you have available, you can convert almost any full-body lifting routine to dumbbell lifts. I started All Pro's routine with dumbbells. Here's a link that may help: community.myfitnesspal.com/en/discussion/902569/barbell-routines-when-you-only-have-dumbbells/p1

@d_thomas02 Do you eat up to your TDEE number to maintain weight? I would love to eat more than I currently do, but of course would have to increase my activity to match. Just wondering how it's working for you.

Have you been tracking body measurements with a tape measure? It's completely possible that you are in recomp. I think the comments, "you're getting too thin", are somewhat common. You have to decide whether it's true or not based on objective measures. I use these sites to estimate my BF% fat2fittools.com/tools/mbf/…

@daleweideman sending friend request today.

Excellent job. My goal is your current physique. We're about the same height, I weight less, 187 lbs, but your body fat is lower than mine. IMO you seem to be at 12-13%, where I'm at 16-17%. Our calories are about the same, I lose at 2100 and maintain at 2500. If you would like to increase muscle mass I would consider a…

Agree with the above, scrap you homemade program for an proven beginner's program build by professionals. A program will give you the workout, how to start and how to progress. I'm prefer 3 day full body workouts, like AllPro.

Sounds like you're doing somethings right. Are you still losing weight? Are you weight lifting? If you are, are you following a beginner's progressive overload program?

I use AllPro Workout available from GooglePlay to track. Though I don't know if you can modify or add your own exercises to the app. Before that I used the AllPro excel spreadsheet.

Hey where did February go? Libra has me at 189.5. 2 months and only .7 lbs down. Way to slow. Need to step it up. Hopefully March will be better. Would like to get to 185 by the end of the month but will settle for 187.

Fat/weight loss will come from a calorie deficit. Looks like you have been losing weight, so you may have that covered. IMO your routine needs work. My advice would be to get on a beginner's 3x days/week full body resistance program, Fierce5, All Pro, SL 5x5 are examples. Fill in with cardio as you wish and skip the…

This helped me quite a bit. https://youtube.com/watch?v=Lo3cWlQu7eM&t=455s

Your daily activity, without exercise, would be active. If you input you were active and wanted to lose 2 lbs/week, the 2190 calories MFP gave you would be what you would eat to lose 2 lbs/week with any other purposeful exercise. I would suggest starting at 2200 calories and monitor for 3-4 weeks and adjust your intake, up…

MFP differentiates between "activity" and "exercise". For MFP activity is your normal daily activity without exercise, for example your job. This is what MFP uses to set your calories and deficit. Exercise is only taken into account after it is done and added to the MFP diary.

Back at it today. Libra puts me at 190.9. 2 lbs up for the year and 7 up from 2016 low of 184. Focusing this year on reducing body-fat.

I'll lift the Yule log and down a few goblets of cheer!

I can eat PB out of the jar, but don't anymore. Still enjoy PB&J but if I'm short on calories I use Pepperidge Farm Light 7-grain bread (90 calories), 1 Tbsp (16.5g) of PB (95 calories) and 1 Tbsp Jam (50 calories). Total 235 calories. If I can fit it in then I go for a full serving on "devil" white bread.

Focus on calories first. For now don't worrying about going over on any of the macros, but get your calories in line with your goal of losing weight.

Great articles posted by AnvilHead. Once I hit my target bf%, my plan is to maintain and continue lifting for a couple months. This should give me some time to stabilize my weight. This should also put me in a recomp. If I decide to bulk after that, my plan is to add calories slowly, 100-200, and monitor weight gain.

A bulks entails adding muscle mass by lifting and eating in a calorie surplus, more calories. However, at 23% body fat you should not be bulking yet. Stick to a good beginner's lifting program and eat at a slight deficit until you get leaner. The lifting should increase your strength, preserve muscle mass and hopefully…

Looks good. If you go over on protein and fat don't sweat it as long as your calories are in check.