J72FIT Member

2 TBSP chocolate Ovaltine...

Quick training session while my back recovers... 100 push ups - 5x2/3/5/10 100 face pulls - 5x20 1.5 mile walk...

It would be very difficult to get adequate nutrition on 1200 calories or less per day IMO...

Threw my back out so yeah there's that...

What's your goal weight?

Week 2/8 Easy Strength HSPU - 3x3 Bent Knee Front Lever - 3x3 Dead Lift - 2x5x156lbs Goblet Squat - 2x5x32k Ab Wheel - 1x10 Walk - 3mi

1 cup cottage cheese 2 cups Puffins cereal 1 banana

Dan John's Easy Strength AM HSPU - 3x3 Hang - 3x30s (replace chins with hangs, elbow tendonitis...) Dead - 2x5x156lbs (need more plates, 156 is way too easy...) Squat - 2x5x32k Wheel - 1x10 PM C&P - 2x5/5x24k Hang - 2x60s (replace chins with hangs, elbow tendonitis...) Snatch - 2x5/5x24k Squat - 2x5x32k TGU - 1x1/1x24k…

Agree with all. If it's working and you feel good don't mess with it. If you plateau, re-access and make needed adjustments...

Nothing magical about fasting so my advice would be the same for anyone trying to lose fat. Energy deficit is numero uno. Focus on protein and fiber. Stick to mostly nutrient dense food. Sprinkle in fun foods you love to keep it sustainable. Nothing is off limits per se but you do have to be somewhat reasonable. Good Luck!

Four eggs scrambled with two slices of pumpernickel bread...

Dan John's Easy Strength... am HSPU - 3x3 Chin - 3x3 Dead - 2x5x156lbs (need to join a gym or get some more plates...) Wheel - 1x10 pm C&P - 2x5/5x24k Chin - 2x5 Snatch - 2x5/5x24k Squat - 2x5x32k TGU - 1x1/1x24k

I am a fan of Brad Pilon's method for calorie estimate. You take your height in centimeters and then multiply by (men 14-16)(women 12-14). Gives you a range to play with. It is just an estimate but in my experience a pretty good one. That said, your best bet is what Lietchi said. Good luck!

You're a month and a half in. Trust the process, show up, work hard, eat well and get your sleep. Focus on the patience muscle...

7am Warm-up - Yoga Overhead Press - 2x5x24kg(10L10R) Chin - 2x5 Deadlift - 2x10x64kg Squat - 2x5x32kg Ab Wheel - 1x10 2pm Warm-up - General Overhead Press - 2x5x24kg Chin - 2x5 Deadlift - 2x10x64kg Squat - 2x5x32kg Ab Wheel - 1x10

7am Warm-up - Yoga Overhead Press - 2x5x24kg(10L10R) Chin - 2x5 Deadlift - 2x10x64kg Squat - 2x5x32kg Ab Wheel - 1x10 2pm Warm-up - General Overhead Press - 2x5x24kg Chin - 2x5 Deadlift - 2x10x64kg Squat - 2x5x32kg Ab Wheel - 1x10

Four eggs scrambled, 250grams sweet potato air fried and two kiwi's...

De-load week for me. Yoga, walking, mobility etc...

Maybe for people with a lot to lose take the average of the two...?

From multiple formulas and personal experience. I like the idea of a range. I think having one target number lends itself to some possible bad habits...

Thank you for the replies! I was thinking on this further and it occurred to me you could set a minimum and maximum calorie allotment as a range. Take your current weight and calculate your minimum and your target weight for your maximum. Example for me... Current weight 180lbs Target weight 175lbs Give or take a few…

Anyone still here?

Yoga (10min) Dead hangs: 3-5x1minute Wall assisted hand stands: 3-5x 1minute Dan John ABC 2 clean, 1 press, 3 squat 24kg kettlebell OTM x 10 minutes

Start slow and simple. Easy recipes with foods you enjoy and that are nutritious. Also try mastering one meal per day until it becomes automatic before moving on to the ethers. Example, master breakfast before you worry about lunch and dinner. This is a lifetime endeavor, be patient, be kind to your self and stay the…

All of this!

Dan John’s Armor Building Complex 5x2/3/5-2/3/5(50L50R) Kettlebell Press

I would start with trying different coffees. I prefer black coffee, but I don't like all coffee black. Example, Starbucks espresso roast I love black. Full, rich and lots of flavor. Dunkin' Doughnuts I can't drink black... not full, not rich, no flavor.

Calories are the main driver of weight loss. Paying attention to macros and strength training ensures that weight lost is mostly from fat...