mich19025 Member

136-140g of protein as I weigh 136 pounds and also lift heavy 4 days a weeks. Fat is usually 50-60g and the rest is carbs. At 1550 cals thats just under 100g. I also track my fiber. On weekends i'm not as strict with those macros if I have something on. Balance and all that. :)

Your diet sounds quite like mines when i done keto. My fiber was really low and i'd never experienced problems before that. I decided to come off it, tracked my fiber for a week and have been fine ever since.

I did this for a few weeks. To be honest I did enjoy eating on it and it's very good if carbs make you feel like binging all the time. What I didn't do was make sure that my fibre was high enough...ended up horrendous trying to go to the loo! So, I suggest you try and hit that macro. Remember that you deduct the fibre from…

BMR is basically the calories your body needs just by functioning (think breathing and stuff). Your maintenance calories is the extra added on top of bmr for day to day activities. To lose weight you basically want to be eating at number in between those. Are you at goal weight? just wondering as i see there isn't much in…

Ooft! Well done!

Thats quite a jump. What kind of machine is it?

We do have the assisted pull up and dip machines in my gym so its defo on the to do list! My reasoning for the deadlifts was that the stiff leg deadlift would be targeting the likes of glutes and lower back but maybe the rack is included in upper to target secondary muscles-calves,forearms,, quads, traps. I actually prefer…

I've got my schedule to hand which is a bit more helpful! This is a routine i've been doing that i pulled from the muscle and strength website and just took for granted it was decent. I am progressing on it too. Upper1: Barbell Bench Press, DB Row, seated oh db press, pec dec, v bar lat pull down, side lateral raise, cable…

Will check this out. Thank you :)

Thanks for replying. I lift 4 times a week consisting of: Upper(Barbell squat, stiff leg DL, barbell lunges,calf raises, leg curls/ extension etc) Lower(Barbell bench press, military oh press and some dumbell accessories like oh shoulder press) Rest or some hiit Upper as above Lower as above Always doing 3 sets of 12 and…

I'm on week 8 of weight lifting since i started a new gym. Initially my goal was to try and drop some weight and hope that the lifting alongside adequate macros would work. I have dropped 6 pounds of scale weight(142 to 136) in those 8 weeks but have noticed big improvements in my shape and the inches/bf lost. I started at…

Gradually increase them by 100 a week to work out what your actual tdee is. Just add slightly bigger portions of something or add in calorie dense stuff like nuts, nut butters or use olive oil etc for cooking.

You can eat at maintenance, lift heavy and still drop body fat. It's called a body recomp. You want to start revving your metabolism back up by eating more. You will need that extra fuel if you are lifting more and want to get stronger.

I'm the kind of person that does well when I don't have lots of chocolate to binge on but on the other hand i don't want to avoid it as I just relapse. Chocolate is my kryptonite! Why don't you work it into your diary but avoid buying multi packs of things? I usually track my macros(protein/fat/carbs) as I lift heavy 4…

Maybe add some carb if you aren't finding it filling? tuna with mayo and salad on wholemeal bread, add cous cous, quinoa, potato or rice to salads. Or if you are low carb, some marinated chicken or a burger topped with bacon and cheese with avocado salad...or add boiled eggs into your current salad. I have 1400 cals of:…

I'm just on my way out of doing keto/low carb. To be honest I never lost any more than my pound a week that I was expecting on a calorie deficit anyway. It did get the scales moving though. Something that hasn't happened for years. I could never hit past the 10 st barrier. I actually quite enjoyed it and never found it…

Working for me. I've seen me calorie counting just like i am doing now and not seen the scale budge. Used to spend ages meal prepping and weighing my chicken, brown rice and broccoli! Also was at the gym exercising and just never even saw any changes in inches or body fat either. I only have 10 pounds to my goal so its no…

From what I have picked up you have got it right. You can still drop body fat and high protein will help keep the majority of lean mass that you have. I think its just a slower process than using a deficit. I'm currently using hiit on the treadmill for cardio a few times a week but I am trying to drop scale weight first…

The only way I can see it being done is to track your fiber so that it displays at the bottom of your diary. If you aren't doing this then go to Settings, diary settings and you will see drop down arrows for the things you can track. Just subtract the fiber figure from the total carb number?

Just another thing to think about. When you lose 'weight' don't always assume that it is fat that you are losing. This weight is made up of muscles, water, glycogen and fat. That is why some people set macros in their diet to focus on losing as much fat as they can without sparing muscle and add in resistance training.

I like 40p/30c/30f

sorry i should have pointed out that i'm trying to lose body fat while trying to keep as much muscle as I can , hence why i've opted for higher protein.

I'm personally starting with 1g of protein per pound of body weight, 0.45g per pound of body weight and the rest is carbs. Try sites like scooby's workshop or iifym.

Hi I think you mean you create a defecit from your tdee? Your bmr is the minimum calories your body should be taking in just to function without any activity level added.