brocej Member

You've damaged your body metabolically by doing too much steady cardio, not lifting heavy weights, and eating too few calories. It's the perfect storm to becoming fatter in the long run. Watch this video: http://youtu.be/b5C3uqA1yRI Then watch it again. And again. Then put into practise the principles it explains. Good…

This may help a bit. I'm 5'10, a bit of muscle but not loads. Right now I'm 84kg at an estimated 20% bf. At 72kg I am 11% bf (bod pod measure). Based on this I would say you are in the 35-40% range given your weight of 112kg. Only time will tell. Keep going and stop when you like what you see in the mirror.

TBD I would just eat 1,500-1,600 calories consistently everyday and see what happens. Days you workout you'll create a larger deficit than days you don't, but I really don't like the whole 'eating back exercise calories' philosophy as the machine/HRM calories estimates are wildly inaccurate. (just my opinion! Any way will…

True.

One trick if you weigh daily. Log your results in a spreadsheet, and in the adjacent column calculate a 7 day average of the previous 7 day's readings. This smooths everything out. Example: Notice how the second set of numbers clearly shows progress, with no weight gain, whilst the 1st set varies much more. Recorded Daily…

I eat 40p/30c/30f, ratios determined by the following calculations. 1.2g protein per lb of lean body mass (total weight - fat weight) 0.4g fat per lb of lean body mass Rest of calories from carbs Total calories to eat daily = (BMR * 1.35) * 0.75 Total calories are of course key, but macros are the second thing to get…

That said, you probably are losing some muscle mass if you are not strength training. I highly recommend starting.

Scales are very inaccurate. They work by passing a current through your body and measuring the delay in receiving it back. This makes them sensitive to factors such as how hydrated you are. Use them as a gauge but expect 5-10% variance. Photos and a mirror provide better feedback IMO.

My Fitness Pal - the name of this site.

I would also say, that I'm a 85kg (187lb), 5'11 male, and I'm cutting on 1,900 calories. So 1,7000 may be too high for you now you've lost weight.

Give it another week then assess. Also, I'd be careful about jumping straight back to your pre diet maintenance calorie level, because your body will have adapted and lowered it (a) because you have less mass and b) due to adaptive thermogenesis.) If you haven't budged after another week, go on a reverse diet, which means…

Don't worry about a goal weight. If you are strong (start lifting weights), have a good amount of muscle mass (not just thin and anorexic), and you look how you want in the mirror then all is good. And as a women you don't want to go below 10-13% body fat (at this level all you have left is essential fat). Personally I do…

Nope. I eat (BMR * 1.35) * 0.75 everyday regardless of how much exercise I do.

1. Keep your protein high to allow your muscles to repair. 2. Keeps carbs up. Their insulin effect helps you retain muscle. 3. Don't go mad with low steady state cardio. You can do some but don't go for an hour jog or anything. HIIT is considered by some more muscle sparing (http://www.ncbi.nlm.nih.gov/pubmed/16541371) 4.…

9 days is not long enough to notice a real trend. Weight fluctuates daily based on water weight, food weight, and time of the month for women. Continue on for 30 days then weigh yourself. You will have lost weight. Having said that, in my opinion you are not eating enough protein. I would personally change the default…

It doesn't inhibit fat loss, no. However, you will gain between 1-3kg of water weight depending upon your body. After 1-3 weeks this weight gain will level off and you will continue you downward trend. When you stop taking creatine your body will release this water. In this study participants taking creatine gained 1-2L of…

I go with 40% carbs, 40% protein, 20% fat.

Well done on your 2 stone drop!

Good work everyone! How you feeling after those deadlifts ;) I started the day with a lovely scrambled egg pitta wrap, then put together my meal plan for the day. Also need to head to the gym for day 2 of my routine which is always an adventure. Weigh-in: 88.3kg.

Whoops. Should be visible now, although not much there

Hey all. I'm 32 from the UK. 3 years ago I dropped from 30% to 12.5% body fat with a low(isn) carb approach and low calories. I then let things slip. Now I am back at 26.6% body fat (bod pod measured) with 65kg of lean mass. Hoping to preserve all that and drop down to 10% body fat before the end of the year (putting my…

No.

Agreed. You can't spot reduce fat. Maintain a calorie deficit, train right, lower your body fat, and eventually it will go (usually it's the last thing unfortunately).

I only joined this site today, but have experience of losing fat in the past. Based on what I see in your diary, these would be my points: 1. I agree that if you are in a calorie deficit you should be losing weight (notice I said weight, not fat). 2. You started logging food about a month ago. 4 weeks is not a long time. A…