DevilsFan1 Member

The key is volume. You Like Irfan_Ali says, you should break your sets up during the day to give yourself time to recover. It's easy to go to failure on BW exercises and quite difficult to recover quickly. Try to do multiple sets throughout the day. Try to do one more than the day before. You don't need to go to failure on…

Raisins. Godawful little things.

How much do you weigh and what are your best recent sets?

If you want to be a better climber, get as lean as possible. You're already pretty lean at 22% BF (if accurate), but every pound of fat you lose will help.

Another 50 YO checking in. Unlike you, I started strength training when I was 47. I was weak, fat, and on the road to a painful life. Powerlifting changed my life for the better. I'm around 18% BF right now and weigh 178. Twenty months ago I entered my first PL competition at a fat, but strong, 203. Most I've ever weighed…

Read this and apply it https://www.strongerbyscience.com/complete-strength-training-guide/

My goal right now is to bust through 177 pounds (180 right now). It seems every time I hit 177 everything grinds to a halt. Just need to suck it up and push through.

in 2018 I competed in my first powerlifting meet in the 90kg weight class. I'm at 181 pounds now and intend to complete some time next year in the 75kg class which means I have another 16 pounds to go.

I weigh every morning and average the numbers at the end of the week. That's my weight.

The starting number doesn't matter. What matters is determining your target daily caloric deficit. It could be that 1580 is too low, too high, or just right. The only way to know is to accurately track your caloric intake each day and check how the scale responds. If you eat at a daily deficit of 500 calories (which…

It's a gimmick some people use to eat in a deficit. It's not necessary, nor is there anything magic about it, but it may work for you. I see no need for it.

Your TDEE decreases as you lose weight. The calorie count that worked for you before may not work now because you are eating closer to your TDEE now. As for the lightheadedness, there are too many variables to consider. Are you sufficiently hydrated? Regardless, if you haven't lost weight over the course of two weeks, you…

5'10" SW: 205 CW: 191 GW: 175 Bulked last year for a powerlifting competition. Now I"m cutting the fat for a Half Dome backpacking trip next year. Almost halfway there...

The only reliable way to calculate your TDEE is to religiously track your calories and weight over a period of time. Charts aren't accurate and fitness trackers aren't accurate. Only by tracking calories in and weight can you know your individual TDEE. A daily deficit of 500 calories will correspond to a loss of 1 pound…

48yo male. I started strength training for the first time in my life in January, 2017. Competed in a powerlifting competition last October. I've probably been in better CV fitness before but I've never been stronger in my life. Squats and deadlifts pretty much fixed my knee, back and hip pain. You can put on muscle after…

You should probably consult a doctor instead of a message board.

I swear. Every Keto thread turns into a sh*tshow. "Big grain". LMAO.

Go for a walk. Get your mind off food.

Are you weighing your food with a food scale? If not, do so and be diligent about it for two weeks. If you're 100 pounds overweight, weight would be falling off of you at 1500 calories per day. You're not tracking accurately.

I'm also a cyclist and I use the 35 calories per mile rule of thumb for anything under 18 mph and 40 cal/mi for 18 mph and over. That has worked out to a pretty reasonable estimate in my experience. I do agree that MFP numbers are way too optimistic.

Good point. It depends on your goals. Most people don't track macros, so for the majority I don't think that qualifies. My personal definition is eating over maintenance or eating something you want to eat without regard for caloric intake. I said above that I would qualify eating a Chipotle burrito as cheating because you…

I love (and by love, I mean hate) how the truth you stated here is flagged as woo.

I'm sorry, but this seems like terrible advice for most people. Cheating once a week is way too frequent and will create bad habits. Let me give an example. Suppose a person is in a 250 calorie per day deficit. That translates to a half pound of weight loss per week and a weekly deficit of 1750 pounds (well, 1500 because…

Well, it's around 570 calories. The guy making your burrito isn't weighing the ingredients, so you don't really know what you're getting. I'd definitely consider Chipotle a cheat meal because you have no idea what you're putting into your body.

Not a fan personally, but they work for some people. I'd rather stick to my daily calorie goal and get the pain over as quickly as possible if I'm cutting. Instead, I recommend that you treat yourself to a small portion of something you like every day, but try to stay at or under your goal. Learn to savor your food, chewly…

48yo here (soon to be 49 in July). Competed in my first powerlifting meet last October, now I'm cutting off most of the fat I put on during training last year. Currently on an 18-pound cut on my way to 180 again. I probably need to lose more than that but I'll reassess when I hit it. My current regimen is strength training…

Yes, it is that simple, but you have to be honest and diligent about your diet. That means getting a food scale and weighing everything you eat. Weigh yourself every day at the same time. Try to avoid eating at restaurants because it's often impossible to know exactly how many calories you're eating. When I'm trying to…

I started lifting over a year ago. Was 192 and around 25% BF. 13 months later I'm 177 and 16% BF. I think I maybe put on around five pounds of muscle in that time. If you want to put on muscle you really need to eat a surplus. Focus on meeting one goal at a time instead of trying to meet two conflicting goals at once. I…

I'm 47 and aside from my bad knees, I'm in better shape than I've ever been in my life. I've been lifting for over a year and am stronger than I've ever been in my life. I have a resting heart rate under 50 and am around 16% BF. I only wish I had started twenty years ago.

But that's quite a bit different than what OP is asking. You are guessing and then adjusting the number based on what your caloric intake and weight tell you. That's a perfectly reasonable way to approach this. But most people don't do that. They look on a webpage to see how many calories are burned "weightlifting" and…