EolAcalia Member

You asked this yesterday... yes to gain 1lb you need to eat 500 calories above your TDEE so 3400. If you are bulking up to build muscle, what you eat isn't that important, just hit your calorie goal.

Nope, if you delay eating by a few hours your body isn't suddenly going to store what it gets as fat... its as simple as Calories In vs Calories Out, if you want to gain weight, you have to eat more calories that you put in.

Because the people who eat that massive plate of food, probably don't eat all that much else throughout the day, the person eating smaller portions eats tons and hence why they gained weight. Metabolism plays such a small factor, most people use it as an excuse. If your aim is to gain muscle, then yes 500 calories over…

What do you want help with, you know why your sugars are high, if it worries you eat less fruit. At the end of the day Sugar is just a carb, if you don't have any health reasons to avoid it then it isn't that bad for you.

Throw it in the bin, and start a diet that actually works?

You loose the last bit of fat the same way you lose the first layer of fat, by being in calorie deficit, if you aren't losing weight, you need to cut more calories.

My total daily energy expenditure isn't the same on the days that I don't work out...

Most people don't work out daily, and its an added complication to work out how much to each on non-exercise days. Take 500 off whichever you decide (Sedentary, or excercise) if you don't lose 1lb of weight, take another 100 off, until you start losing a lb a week off.

What a load of rubbish, how often you eat is irrelevant, all that matters is eating under your calories, if you get that in one meal or 6, your body will still work the same.

How much weight do you have to lose? When I calculate my TDEE, i use the sedentary option, and don't eat back my calories from exercise.

Excercise is a tool which compliments a good diet, you can lose weight without running an inch, so it isn't a reason why you haven't lost weight. Log everything you eat everyday, and don't eat over your calories and you will lose weight.

This isn't strictly true, yes it gets used to lift 10kg quite quickly, you can overcome that by lifting 12.5kg and then onto 15kg etc you do not need to change the lift at all, which moves onto my next point to build muscle you have to progressively overload the exercise so either by increasing the weight, or by doing more…

The numbers most of these websites give you is a rough guide not exact numbers. Keep reducing / increasing calories until you are losing 0.5kg a week, and look at the intake again every time you lose 10lb. Don't worry about starvation mode, it's basically a myth.

You can't spot reduce fat, normally its first on, last off but it's different in everyone.

Or C - Soreness isn't an indication of a good workout, you only get sore if you are doing movements you aren't used to doing, lifting heavier weights won't make sore.

It depends, my goal is to lose 0.5kg a week, by not eating back the exercise i'm losing a kg a week, I only exercise three days a week, so its much simpler for me to not worry about what I burn whilst working out. It's far more sustainable that worrying about eating 1600 on exercise days, and eating 1200 on non-exercise…

It's simple, you need to work out your Total Daily Energy Expenditure (TDEE) for you is around 2122 calories per day. To lose weight at 1 pound a week you need to have a deficit of 500 calories, so daily you need to eat 1622 calories. To keep it simple, don't eat back calories you work off through excercise. This is what…

Calculate your TDEE (Total Daily Energy Expenditure) take 500 calories off that, and eat that amount everyday, that will result in around 1 lb a week weight loss. so in 160 days which is about 22 weeks you should expect to lose around 2 stone (if you want to lose more, then increase the deficit). Really liking food has…