loulamb7 Member

I'm a fan of this program: * All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843 Full body compound lifts 3x a week.

You seem to think that because you're trying to lose weight that eating fat is bad, it's not. You do not need to eat low-fat to lose weight, you just need to eat at a calorie deficit. Eating fat does not make you overweight, eating to many calories does. If you're eating 1250 calories with a 40% carbs, 30% protein and 30%…

Yes^^^^ Do SL and continue on a deficit.

It really depends on your goals. As arditarose said if you're planning to start a progressive load program, you'll need to increase the weight over time. In that case you may want to consider a barbell and free weights. I started with adjustable dumbbells, ranging from 5-45 lbs per dumbbell.

Egg foo young, fried rice and crab rangoon for dinner tonight. Had chinese takeout at least once a week during weight loss. Had what I liked, spare ribs, chicken, shrimp and beef in garlic sauce, anything in black bean sauce. It's all about moderation, planning and fitting within my calories.

Run whichever program you like best. Allpro http://forum.bodybuilding.com/showthread.php?t=169172473

Though you have been lifting for a few years, based on you numbers you are still a beginner. IMHO you should still focus on beginner's programs until you've exhausted your gains. SL 5x5 is for beginners and 5/3/1 has a beginner's option. I've been running Allpro longer than designed because of inconsistency on my part. All…

Depending on your height this sounds pretty light. What are your goals with OTF? Are you trying to lose weight or just improve fitness? A scale, for solids, is the most accurate way to determine how much you are actually eating.

I know your question is for tips on how to avoid an evening snack, but the other option would be to reserve a few calories everyday for an evening snack.

If your body fat % isn't high, a small calorie deficit and progressive weight lifting would be my suggestion.

Yes, this is normal.

A slight gain can be normal when transitioning from a deficit to maintenance. This is your body restoring its glycogen stores to normal levels. Also maintaining weight is not staying at an exact weight but a weight range of 3-5 lbs. Finally when you switch to maintenance, monitor the changes over a period of 3-4 weeks, not…

Are you eating enough? Are you following MFP's calories, including eating back exercise calories, or are you using TDEE? How much are you trying to lose per week? Also, if possible, save some calories for post workout snack.

Can you be more specific as to what you consider a "bad health influence"? Ultimately what you choose to consume or not consume is up to you, regardless as to what your SO is consuming.

Phase One - 1 to 3 weeks - ouch phase - you feels sore. Phase Two - 3 to 8 weeks - feel stronger phase - soreness is gone start to feel stronger and notice some physical changes. Phase Three - if you're on a deficit, you continue to get stronger, but eventually newbie muscle gains level off - if you're lucky enough to be…

Search for "circuit training" under Exercise. Edited: If you're planning to eat back these calories, assume that the estimate is probably high and start by eating back 50-75%. Adjust how much you eat back based on your actual weight loss.

Great attitude. Crush it!

Depends on how much body fat you have. Since you're a male, you'll probably need to get to less than 15% body fat.

There is no right amount of protein for weight loss. Since you're just starting out, focus on hitting your calorie goals first. Once you have a few weeks of logging, you can start to manipulate the macros to fit your goals. Don't get overwhelmed by the details at this time.

I don't log anything after I'm "pickled", because pickles have zero calories.

This made me chuckle. I'll have to file it to use the next time a male says he's eating 1200 calories a day. May be the reason he'll never see able...losing to much muscle.

Unfortunately the tire around the belly is usually to last to go for men. The only way to do it is to reduce your overall body fat, sometimes to the point where you'll look "too thin" to others. Congrats on your workout schedule. It does seem to be all cardio. You might benefit by mixing in some progressive weight lifting…

Also if your TDEE is 2700, consider decreasing your deficit, eat more than 1800. I think you'll see better results if you fuel your workout.

To lose 2 lbs/week you're already at a daily 1000 calorie deficit. If you don't eat the exercise calories, your deficit will be 1400. I agree with the above posts to consider losing at a slower rate and definitely eating the exercise calories back.

Fierce 5 is another good beginner's program. PHAT is probably kicking your a** because you may not have be ready for a program like it. I would definitely consider getting more lifting experience before progressing. Many of the beginner's programs were designed to run on a deficit, don't know if PHAT was.

Agree, drinking water is for hydration, not weight loss. Drink what you need to stay hydrated. 175 oz sounds excessive and you'll always be in the bathroom.

I hope that the experienced lifters chime in, but I don't think PHAT is a beginner's program. I think you would benefit more from continuing on a beginner's program. SL and Allpro's are good programs for beginners.

At 5'10", 160 lbs, my guess is that you don't need to lose weight but add muscle or recomp. Start a program like SL 5x5 or any other beginner's progressive weight lifting program. I posted this reply before you posted your pic. You don't look 25%, but I'll let the expert take over from here.

Scales are notoriously wrong. Google BF% images and compare what you look like to the images. Or google BF calculator (these aren't exact either but imho better than a scale).

Based on what you have lost, 2 lbs/week, continue what you are doing and keep monitoring.