Springfield1970 Member

But a male can gain half a pound of muscle a week. I'd be going for that and getting out earlier, with a small cut at the end. I'd make the most of that gain potential.

10 weeks to lose 10lb of body fat at a 500 calorie deficit per day. Men can realistically gain half a pound a week of muscle (alongside the inevitable half a pound of fat.) So 20 weeks to gain 10lb of muscle and 10lb fat at a 500 cal excess per day. Total 20lb gain. Then you have to get rid of the additional 10lb of fat.…

All that matters is a calorie deficit from your maintenance number. The skill is finding out that number and deciding how much of a deficit you need or can do. You can create the deficit by eating less, exercising, or both. I do both. But I weigh my food meticulously, know my exercise calorie burns and under rather than…

My triathlon club take their annual beer mile race very seriously. i'ts one of the most coveted wins in the calendar! My tipple -a glass of red-clocks in at 125 calories. That is a seriously satisfying treat for so few calories!

Good luck! Weigh yourself every day and keep an average if you can. Then you know if your calories are right. Then you are in a good position to do a proper bulk and cut cycle.

You'll have to find your calorie maintenance level. Pick a number and keep records to see that your weight is steady. Your meal plan is very vague, use the MFP app to track your calories and try and get 100g of protein a day(you don't need lots of protein, just a adequate amount). Muscles also need carbs to be built. The…

I don't think she'll be gaining any muscle just by sheer chance and at a deficit. It takes excess calories and a lot of full body heavy progressive lifting to build muscle. Ie 1750 calories extra a week can give us a quarter of a pound muscle if we are diligent and lucky! (Plus equal amount fat).

There's a chance she's plateauting, not maintaining. I say give it a month and keep accurate records.

I'm netting about 1600-1700. My maintenance is 1750 without exercise (maybe a little more as thats my 128lb figure) Any food or wine I want I have to earn with exercise.

I'm going to go against the grain and say get down to 15/16% body fat. That could be a slow cut down a pound or three.(123/124) This would put you in a great position to get weight training on a proper programme, eating 250 cals over a day and go for a bulk. Maybe add 6/8 lbs, getting you to about 9 stone 3/9.6 (129-130…

All that matters is the calorie deficit . And yes, you need to weigh and measure everything to get an accurate count. Especially as you are 130 already. I'm 131 trying to get back to 128lb. I'm losing about a pound a month of fat, and I just have to make sure I'm eating 100g per day of protein and lifting weights, to not…

Interesting. Thanks. Does that mean I can have more cake?

Love it!!!! Hahahahaha

It's good to keep a record though. If I hadn't done so, I wouldn't know for a fact that I always plateau the first few weeks then suddenly drop. This means I keep going even though I'm so hungry im licking plates. I'm beginning to see a steady few ounces lost a week now, in line with expectations. I also weigh every day…

What's wrong with under 22%? I was at 15-16% for a while in the healthy BMI range, and all the research I read just pointed out that below 15 was unhealthy.

Cut slowly down to 15-18% body fat. Lift weights 3 x week and eat 100g of protein. When you're lean enough eat 250cals per day over maintenance and lift 3 x week heavy. You'll put equal amounts of fat to muscle. Cut very slowly again, you won't need to cut much to get a good body fat percentage. You'll be lean, lifted and…

This is another way of looking at things, but it's a bit more complicated, which may or may not help! Personally, I believe in fuelling exercise if it's heading towards the intense variety. I have my basic no exercise calorie burn. 1750. I try to eat 2/3 hours before any workouts a variety of different burning carbs, a…

Well done you! Sounds to me like an exciting new life is going to emerge out of this.

I used to eat almonds every day until I developed an intolerance. I got so nauseous I thought I was pregnant!

More at risk for injury on a cut. Take it easier.

Every minute I'm exercising im not in the kitchen! Every minute I'm exercising im not hungry and don't think about food. Swimming makes my insanely hungry afterwards but doesn't burn as many calories as running. The catch is finding a way to control your meal times because you will be very hungry, which is why I burn fat…

Doctor for sure! Did you know Paula Radcliffe has asthma?

If walking creates any kind of deficit then you will lose weight. In fact it's a brilliant low injury risk way of going about it. Of course, one needs to be watching the calories like a hawk.

Oh wow. That's pretty amazing. A marathon nearly every day you poor thing. Are you male or female? Any possibility you could find a less impacting sport or hobby? I enjoy running so much but even at 10k a week, I am carrying 2 running related injuries (though I tend to do sprint distance tri and run like I've stolen…

I'm on a 10% deficit at the moment. Fat is slowly coming off, and I don't care how much, as long as it's heading in that direction! Luckily I'm one of those smarmy *kitten* that doesn't end up too far out of my range. I've got too many close fitting clothes that cause abject misery at the slightest gain.

Have you been 7% body fat before? Why don't you be realistic and just say you want to lower your body fat bit by bit and see where you are happy? I recommend a visit to the gaining weight section. The knowledgable people there have halted countless people realise their body fat dreams. Me for one! Over 30% to 15%.

Small deficit,(100-200cals per day) adequate protein, lift 3 x all body per week. Eat back all exercise calories. Watch overdoing it on cardio, to be safe, keep it low intensity, if you're training for an aerobic event, pre fuel and fuel well during exercise, and know your burn rates. Good luck!

So if I am a vegetarian my food won't 'rot inside me'. Oh lord it's going to be fun when that carrot comes out!! L O L

Lovely! Do you find you have loads of energy and explosive workouts? Tell me you're taking Omega 3s and I'll be happy.

Try bagels, and other foods with tag along proteins, like beans.