Springfield1970 Member

No. BMR is basal metabolic Rate, you're lying in bed in a coma rate. She should add 200-300 calories on top of her TDEE, which will be her total calorific needs for the day. Calories increase weight, whether they are protein fat or carbohydrate. As long as she's getting her .8g of protein per lb of body weight per day, and…

Anecdote regarding HRM. I was on a cut a couple of years ago and ran a parkrun race every Saturday. As my weight dropped and my times got faster, my heart rate actually dropped lower. I saw I was getting fitter. Some weeks my times would be the same and I would have lost weight, and my heart rate was lower which proved my…

Ok I understand that talking and boozing is part of our TDEE. I meant that the stimulants that raised our heart rates didn't make that activity burn more calories. At least that is what I believe....please don't tell me that those naughty things make us lose weight faster, I'll never leave the pub!

It's all very 1989. What's your goal OP?

But all that matters for weight loss is the actual defecit, so it doesn't matter where the calories are coming from. People use HRM for other reasons than just finding this funny fat burning zone which doesn't tap into glycogen. It's important to train in all zones to develop different types of fitness, ie, aerobic fitness…

I was at the pub with all my mates today and playing with a heart rate watch. The difference pre wine, coffee and e cigarette was quite astonishing. The only thing that was moving was our mouths and that wasn't burning any calories......

Why are you doing that? Soy sauce, curry, stir fry?

Fat loss is created by a calorie deficit simply. The higher the heart rate, the more calories you are using to create the energy to fuel the activity you are doing. You can create a calorie deficit by exercising but it's not the only way. People like to do it because it means they can eat more calories and still create a…

Do you want to get bigger or have more muscle definition?

Just to add I hit a PB on my hip thrusts on a 100-200 deficit, after a 5k set of sprints, I lifted 100kg(220lb) for my third set of 7. I was surprised, as I've been cutting since mid January. But the last couple of weeks it's been very small, like a third of a pound a week.

That's gonna hurt! Bulk on a number that gets you gaining a pound a week over several weeks. Trial n error

Great questions. I've done pretty much all of them. In a past life I've lost on low carb and been appalled how quickly the weight went back on. But this was before I knew about the glycogen thing. I've also lost five pounds under what I needed, but because I wasn't on much of a deficit to start with I didn't gain much as I…

I believe they are talking about pro/expert lifters but I'd be interested in others experience. I know as an older experienced and small female I had no problem gaining my quarter of a pound of muscle per week.

I'd say eat at 3-500 calories per day under your needs and go for no more than .5-1lb a week weightloss. Keep up with the lifting and eat .8g of protein per pound of body weight. Take it slow or you risk losing your hard earned muscle! There's a good sticky at the top of a forum somewhere on how to post photos.

Greek yoghurt and oats or fruit or nuts

Then I'm afraid you're not 10% body fat. Do not rely on scales or self measured calipers. Put some photos up and we will help you!

They're discussing lifting gains though.......

Everyone together.... "There's no such thing as starvation mode!!!"

There's no point doing a dirty bulk, as you have a limit to the amount of muscle you can gain per week and the rest will be just pure fat when you could be really controlling that gain and gaining more muscle than fat. You are going into a small cut now? What's the point of cutting for a while (ps 8 months bulk then 4…

Agreed, but there may be Periodization going on. Ie, bulking over off season, less cardio, more weights, then maybe cutting in the period leading up to the season.

Holy moly that's good progress. Are you considering extending this bulk longer than you previously planned? Everyone does that 0.9" waist size change mean that he is at a high muscle to fat ratio?

Great job!

I thought in the other thread you started you said you were cutting in preparation for a bulk? Anyway, now is a good time to find your maintenance calories, for this weight that you are now. Weigh every day and average every 7, rolling it over every day to see your true weight.

Men can gain a potential half a pound a week of muscle on average. Since some fat gain is totally unavoidable men usually bulk at between half a pound to a pound a week. Which is 250-500 calories extra a day. The leaner you are when you start the better the ratio of muscle to fat, and as you go higher into the body fat…

Nope

This is really interesting. How did you manage to put nearly ten pounds of pure muscle on? It's very difficult to do this for women. I'm up for debating your fat percentage numbers if you like. How did you arrive at them?

This is just an idea I have, from experience, just wondered what you thought. As an older woman, but still of childbearing age, I'm sure it personally doesn't take much of a deficit for my body to turn to muscle for fuel. I swear that's what happened in my early tri training, when I was swinging slowly from under cutting…

Hi Yes, when i started running it was before I found calorie counting. I used to get super hungry and either under or over eat, depending if I was in binge or starve mode. So I'd starve the muscle by under eating for a bit, then gain fat by overeating. I need a tool like MFP to keep me on an even keel. Sounds to me like…

That's what I thought. Damn you ribs.[/quote] Not necessarily true, that's why I asked if her weight was stable. OP has your weight been stable and you've got bigger? Then yes you are losing muscle mass and gaining fat. Are you the same size? Then don't worry. Are you smaller? Then congrats, you've gained muscle and lost…

Are you consistent in your body weight?