loulamb7 Member

Yes, started at 245 with goal of 230, because I felt comfortable at 230 and didn't think I could get lower. Breezed pass 230 to 220 and thought why not 205-210 as a goal. Got to 205 and though I felt great, still was soft around the mid-section, so on to 195. Still too much body fat at 195. Next goal 190, then 185. At 185…

Again this is up to you, but I would start to increase calories until you get up to 2000 or losing 1 lbs per week. Keep lifting and progressing on weights. You might see a slight body weight bump initially but that will level off and you will continue to lose. Get to 175 and reassess. Great job at losing 2.2 lbs/week. I…

Haha, I also brought a cheap pair of calipers and found them useless. Lucking they came with a tape measure and you can use the tape measure to estimate your BF%. I use this site http://www.linear-software.com/online.html I would definitely not go below 1500. How much were you losing per week on 1500? While in my weight…

While losing most of my weight, I ate back most, if not all, my exercise calories because that's the way MFP is set up to work. Since then I've switched to TDEE and I do not eat the extra calories back, because they are already accounted for in th TDEE calculation.

Good to hear you're using a program. Use one of the Navy Body Fat calculators to start tracking your body fat %. I would still consider cutting another 8-10 lbs to get your BF% less than 18%, while still lifting. You can either continue on your current deficit or decrease the deficit. How many calories are you taking in…

What is your height? What to do next is up to you. Other than weight weight loss, what other goals do you have? Would you like to get leaner? Add muscle? Looks like you're at a point where your BMI is healthy but you can still lose more body fat. Are you on a lifting program or just winging it 6 days a week? I would try to…

What is your height and what is your activity level?

I'm sure there are some folks on here that have had excellent results with body weight work. Google "body weight workout results". You may also want to consider TRX resistance-band training.

Get on a beginner's progressive weight lifting program with focus on the compound lifts (squats, deadlifts, rows, bench and overhead press) and eat at maintenance.

Agreed. You have nothing to worry about. Regarding #1, when you loss weight, some of it is fat, some muscle. You can minimize the muscle loss by stimulating the muscles through so form of exercise. Regarding #2, you're likely not going to build muscle on a deficit. However, when you increase your calories and add move…

Thanks for the additional info. The only thing I would add is make sure that you're counting and logging calories as accurately as possible. You may have some wiggle run now, but as the weight comes off this will be the most important piece to get right. 1700, if accurate, seems low for a guy your size. You may want to get…

Other then adding more fruits/vegs to my diet, what I eat didn't really change that much. I just eat less of it and plan better. For example, I knew that tonight I would be having a burger, fries and milkshake. So I planned my eating for the rest of the day around that. And still get to have have a cookie & milk before…

Yes to wine, beer, vodka, bourbon.... :) As long as you maintain your planned deficit and consume in moderation.

Yes, aim for 1 lbs/week, deficit of 500 calories/day. Just because you can get away with netting 1400 now, doesn't make it a good plan. As sijomail said, energy drop off will be like falling off a cliff, it'll hit you hard and quick. So keep your net at 2100. We have similar stats and I was able to lose 1 lbs/week at 2350…

It would help if you provided additional information regarding your height, starting and current weight, caloric deficit goal and how much weight do you have to lose. Based on my personal experience, when I added weight lifting to my weight loss regimen, it seemed that my weight loss would slow down. But it wasn't because…

I think this is your issue. In order to make and see progress with weights, you need to increase the weight, reps or sets. All weight programs include progressive weight overloads.

Many of us on MFP don't have gym memberships. Google YAYOG, Convict Training and Nerd Fitness for body-weight exercises.

45% protein sounds a little high to me. I believe general recommendation would be .65 to 1 gram of protein per pound of body weight, .35 to .45 grams of fat per pound and the reminder in carbs. So at 134 lbs that should be 134 * .65 or 134 * 1 = 87 to 134 grams of protein = 348 to 536 calories 134 * .35 or .45 = 47 to 60…

If your primary goal is to lose weight, focus on a calorie deficit. Don't over-complicated it.

Had a coke, classic not diet, today with my pizza. Everything in moderation works best for me. But if it truly something you cannot control once you have it, like Lay's potato chips, then maybe eliminating it is best.

Agree with the above post, eating fat doesn't make you fat, eating more calories than you need does. My macro percentages are close to your (40c/30p/30f) but I actually average between 35-40% fat and had no trouble losing body fat.

Your goal should be 1800 net calories a day. Looks like your eating <1200 net calories a day, which would be under-eating. If your logging is accurate, eat more.

I normally wait 3-4 weeks before making any changes. Considering you've lost almost 2 lbs in 12 days, I would raise your calories now and than monitor for a few weeks.

Before 18-20%. After 13-15%. Good work! How did you do it?

Yes, this should work. I believe some website advocate this method. As you already indicated your rate of loss will be slower, but that's okay.

Now that you have a set of weights, pick a good beginner's program, like All Pro, SL 5x5 or NROLFW. Any of these will provide a structured workout, including how many days to train, when to rest, number of sets and reps, when to increase weights, etc. As a beginner use a structured program, don't make up your own. Happy…

Go to http://scoobysworkshop.com/accurate-calorie-calculator/ Calculate your calories requirements to gain muscle, lose fat. Start a structured, progressive load resistance program (could be body-weight, resistance bands or free weights) Recommended free weights programs: All Pro Beginners or SL 5x5 Should have mentioned,…

I understand what you're asking about normal activity calories versus additional calories burned while exercising. Since these are all estimates, you're probably overthinking the process. Start out be eating the calories back and after 3-4 weeks of data, adjust based on your personal experience.

Actually eating back your exercise calories should keep the deficit the same. It is a little counter-intuitive to what has been pounded in to us by the diet industry to "eat as little as possible" and "workout like crazy", but it's the way MFP is designed to work.

Formula for weight loss is eating less than you burn or eating at a calories deficit. Healthy eating (subjective term) is good for health but again not needed for weight loss. You can eat healthy and still gain weight. Exercise can help create a deficit or larger deficit, but IMO is not as effective as just eating less.…