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How to know when to bulk ?
Hi! I started cutting last September. So far I lost a little under 25lbs, so around 1lbs a week. I wanna start bulking but I’m not sure that my body fat is low enough for it. I’m 5’7 and 152lbs. I tried several methods to determine my body fat. The impedance scale says I’m at 21%. The navy method says 14% and calipers say…
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Full body workout vs Split ?
Hi, I’ve been doing a plot routine for 5 months now and I’ve lost 22lbs so far and gained some muscle. I’m around 14-15% BF and felt like it was time to switch things up a little. So I did my first full body workout today and I intend to do it 3 times a week. Squats: 3x10 DL: 3x10 Bench Press: 3x10 Bent Over Row: 3x10…
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Full body vs Split ?
Hi, I’ve been doing a plot routine for 5 months now and I’ve lost 22lbs so far and gained some muscle. I’m around 14-15% BF and felt like it was time to switch things up a little. So I did my first full body workout today and I intend to do it 3 times a week. Squats: 3x10 DL: 3x10 Bench Press: 3x10 Bent Over Row: 3x10…
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In a deficit and always hungry
Hi, I’m 32, 174cm (5’7), and at 71kgs (156lbs). TDEE is 2400 and I eat around 1900-2000cal per day. Workout 4-5 times a week. I’ve been in a calorie deficit since September. I lost around 10kg (20lbs) in 20 weeks which matches my goal. I only have a few more pounds to lose and they all seem to be located in my belly fat.…
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Why am I suddenly so hungry ?
Hi! I started my caloric deficit 61 days ago. For the first 30 days I was eating around 1800 calories. And I didn’t feel especially hungry. Things were fine except I was losing too fast. So I bumped up my daily calories to 2000. Which is a 400-500 calories deficit. I’m losing steadily and at a very decent rate. Except that…
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Losing muscle despite eating enough protein
Hi! My maintenance is around 2500 calories, so I eat 2000cal a day to be at a 500 calories deficit. I workout 5-6 times a week (2x lower body, 2x upper body and 2x abs). My SW was 80k. So I always make sure to eat at least 175g of protein each day (2,2g x 80 = 176g). I’ve been losing weight pretty steadily and everything…
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Completely confused by recomp ?
Hi! My starting weight was 80kgs (176 lbs) I’m 174cm (5’7) and currently at a 500 cal deficit. Which puts me at roughly 2000 calories a day. I workout for 60-90min 4 to 6 times a week. I’ve been at a 500 calories deficit for 2 months. I lost a little over 5kgs (~11lbs). I need to lose another 5kgs to be at my goal weight.…
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2g of protein per kg to avoid muscle loss ?
Hi! I weigh 80kgs (176 lbs) I’m and currently at a 500 cal deficit. Which puts me at 1800 calories a day. I workout 4 to 6 times a week. So I’d like to know if I eat around 160-170g of protein per day and not eat back all of my burned during workout calories, could U lose muscle mass ? Or am I ok as long as I eat 2g of…
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How to distribute protein for muscle gain ?
Hi! I eat around 175g of protein per day (2.2gx80kg). And I’m wondering if I absolutely need to spread them out evenly through the day. Or is having one meal with let’s say 20g of protein and another one with 50g ok ? Keeping in mind that my main goal is to maintain muscle mass if not gain some
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Exercise calories: MFP vs TDEE calculators ?
Hi! I was wondering how TDEE calculators estimate how many calories are burned during exercise. According to most TDEE calculators, in order to lose 1lbs a week I need a 500 calories deficit. Which puts me at ~2000cal a day. I know that MFP overestimates calories burned during exercise. So how do I know that TDEE…
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TDEE and eating back exercise calories no
Hi! I’ve been wondering about TDEE calculators. I know that the numbers are just indications and estimations. But do theses numbers take into account the calories burned during exercise ? For exemple, un order to lose 0.5kg/1lbs a week, I should be eating a little under 2000cal a day. Is that regardless of wether or not…
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Upper body workout ?
Hi! I’ve been doing an upper/lower body split for a few weeks now. 2 upper body days and 2 lower body days. I’ve looked around to try and find the best workout possible. But every time there’s only one biceps, one triceps and on shoulder exercise. Compared to 2 back, 2 chest exercises. My question is: I get that triceps go…
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I never thought I’d say this, but I’m losing too much too fast
Hi! I started my diet around a month ago. I was at 80kg (176lbs). My goal is to be at around 70kg (154lbs). My BMR is 1733 and with my 3-4 weekly workout sessions my maintenance level would be 2382. So I started eating at a deficit, around 1800 calories a day in order to lose 500 (1lbs) per week. For the first 3-4 weeks I…
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Eating in the middle of the night
Hi! I’m currently trying to lose fat. I’m at ~1800/1900 calories a day. Which is around a 300 calories deficit. My sleep schedule is kinda messy these days and U was wondering how to account for calorie intake at night. I sometimes wake up in the middle of the night or stay up late. Since I’m not sleeping my body is…
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Daily protein intake
Hi! I was wondering how protein fits in a diet. I’m at ~1800-1900 calories a day in order to be at a deficit. My question is: since I’m supposed to eat around 160g of protein a day (80kg x 2g per kg) and only a small amount goes to muscle growth. What happens to the rest ? Does it still count as calories ingested or does…
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Does it matter when you eat ?
Hi, I’ve been tracking my macros for a few weeks now. And I have a question. Does it matter when you eat ? What I mean is, should the calories be evenly spread out through the day or can you have 2 large meals and no 3rd or only a small 3rd meal. For years I’ve read that you can only digeste a small amount of protein at…
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Digestive enzymes with each meal ?
Hi! Should I take my digestive enzymes with every single meal (including my 2 whey shakes) ? Or only for the 3 main meals (breakfast, lunch and dinner) ? And how long do enzymes work ? If I have breakfast + enzymes at 8am should I take the enzymes with my 10:30 am shake too ?
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Workout split 4 days/week
Hi! I started a 4 days a week workout split. Day 1 – Back and Biceps Day 2 – Chest and Triceps Day 3 – OFF Day 4 – Quads, Hamstrings and Calves Day 5 – Shoulders, Traps and Forearms Day 6 – OFF Day 7 – OFF But I fear that working each muscle group only once a week is not enough How do you guys split your workout throughout…
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My typical daily cal intake. Is it any good ?
Hi, I’m pretty new to the whole monitoring my macros thing. So some pointers could be really helpful. First, I have questions when it comes to how I’m supposed to split my calories through the day. My daily cal goal is 1830. Breakfast: 57g carbs, 22g fat, 44g protein Lunch: 79g carbs, 7g fat, 41g protein Dinner: 46g carbs,…
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Confused by how MFP calculates calories burned by exercise
Hi! My 45-60min arm day workout allegedly burns 500 calories. I checked online and most 60 minutes workout involving weights only burn 200-300 calories. I don’t even lift that heavy. So my question is: how accurate is MFP when it comes to calories burned by exercise ? I made sure to put in every reps and the weight of my…
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First post on MFP. Trying to lose fat and gain muscle
Hi! I have a few questions when it comes to my diet. I’m a 32yo man, 80kgs (176lbs) and 174cm (5’7). My BMR is 1733 and my TDEE is 2388. I want to lose 1kg (2lbs) a week. Which means I should be at 1388 calories a day. That number seems extremely low. So I settled for a 500cal deficit. So my daily objective is 1888. My…
