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Posted on 2/3/16 at 7:53 am to xxKylexx
quote:
According to MFP, my caloric intake per day should be around 2,800 to lose 1 lb per week. Maybe this is wrong?
I don't know how much you're burning.
Look, above all, sometimes it's best to throw away the scale. Every person has a different body type and will carry weight in different places.
Are your pants bigger? Are your shirts getting smaller? Are you stronger? These can be better milestones of progress.
Figure out your diet and just start crushing the weights. You'll see results.
This post was edited on 2/3/16 at 7:54 am
Posted on 2/3/16 at 7:57 am to xxKylexx
quote:
Last week
Did you gain all of your weight in a week? Why would you think you would drop it in a week?
It takes time to see real results.
Posted on 2/3/16 at 8:01 am to LSUfan20005
quote:
Cutting calories too much + overtraining = stressed out skinny fat.
I seriously doubt he's overtraining. That's not something you can accidentally do
Posted on 2/3/16 at 8:14 am to xxKylexx
weight 
You are tracking the wrong metrics...
Buy a tape measure and track your overall body measurements (chest, waist, thighs). Find a consistent way to measure your body fat (ask your trainer if they can do this for you)
PS
Calories counts are an added stress to your system. Not as important as you think they are. That should fire up some on this site...
Food quality and the timing of the macronutrients matter more....
Rest day - high protein, high fat, low carb (get your greens and veggies in)
Training day - high protein, high carb, low fat (satisfy your cravings on these days)
Feed your activity level
Sure up your sleep and stress management (if not already in check)
Make sure your training volume is not excessive (as this can lead to perceived stress by the system = shuts down the system)
If training volume is low you can consider adding in mornings of intermittent fasting on rest days (16 hour fast, 8 hour feed = a simple way to restrict calories if you must be anal about calories...)
Remember that counting calories leads to obsessive meal rituals, counter social behavior, and STRESS (stress= less success with training. i.e you worrying about a metric that does not matter...)
You are tracking the wrong metrics...
Buy a tape measure and track your overall body measurements (chest, waist, thighs). Find a consistent way to measure your body fat (ask your trainer if they can do this for you)
PS
Calories counts are an added stress to your system. Not as important as you think they are. That should fire up some on this site...
Food quality and the timing of the macronutrients matter more....
Rest day - high protein, high fat, low carb (get your greens and veggies in)
Training day - high protein, high carb, low fat (satisfy your cravings on these days)
Feed your activity level
Sure up your sleep and stress management (if not already in check)
Make sure your training volume is not excessive (as this can lead to perceived stress by the system = shuts down the system)
If training volume is low you can consider adding in mornings of intermittent fasting on rest days (16 hour fast, 8 hour feed = a simple way to restrict calories if you must be anal about calories...)
Remember that counting calories leads to obsessive meal rituals, counter social behavior, and STRESS (stress= less success with training. i.e you worrying about a metric that does not matter...)
This post was edited on 2/3/16 at 8:16 am
Posted on 2/3/16 at 8:23 am to ThinePreparedAni
quote:
You are tracking the wrong metrics...
Buy a tape measure and track your overall body measurements (chest, waist, thighs). Find a consistent way to measure your body fat (ask your trainer if they can do this for you)
this. see how your clothes feel and check your measurements.
Unless you're trying to cut to make a weight class or win a bet, remember the goal is fat loss, not weight loss.
I stay in the heavy weight, lower rep category while in a calorie deficit, as recommended by Lyle McDonald
Posted on 2/3/16 at 8:31 am to xxKylexx
2800 calories? You could run a 5k every day and still gain weight on that diet.
Posted on 2/3/16 at 8:32 am to xxKylexx
I am 6'0 230 (~18% bf) I do about 2250 for cutting (currently starting). I always keep the same types of workouts whether I am maintaining or cutting. I start heavy with compounds and do something like a 3x5 or a 4x5 then move to the 8-12 rep range with everything else. Cardio after for ~30 min.
Key is to stay consistent. That is all.
Key is to stay consistent. That is all.
This post was edited on 2/3/16 at 8:33 am
Posted on 2/3/16 at 9:20 am to xxKylexx
You are eating too much food. Weigh your food out.
This post was edited on 2/3/16 at 9:33 am
Posted on 2/3/16 at 9:25 am to xxKylexx
A couple of things to think about. This is from my experience and does not necessarily match a lot of the generally conceived notions. Take it for what its worth. One mans opinion given on the interwebs. However, I have easily lost over 150lbs (and gained 150 lbs) over my lifetime.
First off you said "eating pretty well the last week" is intriguing. Weekly fluctuation in weight can easily be 3lbs. Absolutely nothing can be learned from one week of diets.
I have found that when I begin a working out after a layoff, I gain weight for the first week or 2. Believe me you are not gaining 2 lbs of muscle in a week. I have read that a reasonable person can expect to gain 8-10 lbs per year in muscle. It is just your body adjusting to working out.
Unless you work in a profession where you are burning tons of calories or somehow spend a great deal of time working out, 2,800 cals is too many. 2,200 is probably about right. 1,800 is better.
Until you are an established weigh lifter don't be too concerned with rep counts vs weights. Lift weights that are 80% of your capabilities for the first 4 weeks. Lift them 8-14 reps for 2-4 sets. If you are new to lifting I would suggest that you do not lift to max for the first 4-6 weeks. You will get very sore the next day and you will have difficulty keeping up with the program if you are sore all the time. Also, lifting to 80% of max will make sure you are using proper technique and avoid injury.
Once you have established yourself a little bit, begin to increase your weight to max. Again, don't be too concerned about reps or sets. Do 6-12 reps for 2-4 sets. Yes, higher reps more mass, lower reps more lean. Whatever. Until you have been lifting for a year it really doesn't matter.
Make sure that you stretch often. Especially after a workout.
Lastly, stay physically warm for a while after you work out. Especially during the winter, leaving the gym all warmed up from a workout and going out even in 50 degrees makes me more sore the next day. Wear warmer clothing than you normally would post workout.
Just remember. It is a long process. Results take months or years.
Good Luck.
SMS
First off you said "eating pretty well the last week" is intriguing. Weekly fluctuation in weight can easily be 3lbs. Absolutely nothing can be learned from one week of diets.
I have found that when I begin a working out after a layoff, I gain weight for the first week or 2. Believe me you are not gaining 2 lbs of muscle in a week. I have read that a reasonable person can expect to gain 8-10 lbs per year in muscle. It is just your body adjusting to working out.
Unless you work in a profession where you are burning tons of calories or somehow spend a great deal of time working out, 2,800 cals is too many. 2,200 is probably about right. 1,800 is better.
Until you are an established weigh lifter don't be too concerned with rep counts vs weights. Lift weights that are 80% of your capabilities for the first 4 weeks. Lift them 8-14 reps for 2-4 sets. If you are new to lifting I would suggest that you do not lift to max for the first 4-6 weeks. You will get very sore the next day and you will have difficulty keeping up with the program if you are sore all the time. Also, lifting to 80% of max will make sure you are using proper technique and avoid injury.
Once you have established yourself a little bit, begin to increase your weight to max. Again, don't be too concerned about reps or sets. Do 6-12 reps for 2-4 sets. Yes, higher reps more mass, lower reps more lean. Whatever. Until you have been lifting for a year it really doesn't matter.
Make sure that you stretch often. Especially after a workout.
Lastly, stay physically warm for a while after you work out. Especially during the winter, leaving the gym all warmed up from a workout and going out even in 50 degrees makes me more sore the next day. Wear warmer clothing than you normally would post workout.
Just remember. It is a long process. Results take months or years.
Good Luck.
SMS
Posted on 2/3/16 at 9:25 am to torrey225
you can bulk and cut doing the same gym routine.
its what you eat that makes the difference.
its what you eat that makes the difference.
Posted on 2/3/16 at 9:35 am to Red Stick Tigress
quote:
If you're developing muscle mass, you add to your weight.
In a caloric deficit? No.
Posted on 2/3/16 at 9:40 am to torrey225
quote:
You are eating too much food.
Not sure why everyone is saying this. At 231 pounds his maintenance calories are probably around 3300 depending on his activity level.
Posted on 2/3/16 at 9:41 am to xxKylexx
Based on the limited stats you gave you should be closer to 2000 kcals a day to lose 1 lb a week.
ETA: Maintenance would be about 2500.
ETA: Maintenance would be about 2500.
This post was edited on 2/3/16 at 9:42 am
Posted on 2/3/16 at 9:42 am to mouton
Yeah, the amount of calories didn't seem too high to me.
I think people tend to focus on the wrong numbers like weight. Look at your waist size instead, your chest size, your arm size, your quad size. Much better way to gauge your progress.
I think people tend to focus on the wrong numbers like weight. Look at your waist size instead, your chest size, your arm size, your quad size. Much better way to gauge your progress.
Posted on 2/3/16 at 9:45 am to mouton
quote:
Not sure why everyone is saying this. At 231 pounds his maintenance calories are probably around 3300 depending on his activity level.
His TDEE is 2,374 calories per day without exercise. 2,631 calories per day with 4 x 60 minutes of moderate exercise.
Too much food.
Posted on 2/3/16 at 9:55 am to bayouvette
i can not believe all the bullshite bro science i have read in this thread. Seriously OP there have been like 3 people that have posted anything useful.
1. go to LINK / plug in all your info and go into mfp and adjust your macros to fit this plan. Get as close to these macros that you can daily. When weight loss stalls, readjust your calories on the calculator.
2. Right now you need to be weighing and logging everything you put into your body. There are other ways to lose weight but this is a sure fire way that works every single time. As you get leaner and closer to 10% you can implement more advanced strategies.
3. if you get tired of eating small meals I suggest you start intermittent fasting. Eat all your meals in a 8 hour window. For example you could eat your first meal at 12 and last at 8. This step is not necessary but I do find it helps me not crave nearly as much. If you do start IF, move around as much as possible during the fasting.
4. Continue on your 5x5. Which version are you doing? I suggest switching to greyskull lp as it will only have you squating twice weekly. DO NOT LISTEN TO THE IDIOTS THAT SAY HIGH REPS TO LOSE WEIGHT!!! That's bro science bullshite.
5. Perform High intensity interval training after every lifting session. Try and keep your lifting to around 50-60 mins and the HiiT sessions to around 10 min, 15 min max. I suggest 40 yard sprints, burpees, tabatas on a airdyne or rower, or a heavy bag session. They tend to work the best. The goal here is to get extra calorie burn without effecting your lifting progress as much as possible. This step is not needed and if you find you are losing weight without doing it, then skip it until weight loss stalls.
6. another helpful hint is to perform fasted walks. Shoot for a total of 300 minutes a week. Again a step that is not crucial but can help speed things up or restart fat loss. This should be a slow paced walk. Again the goal is to burn extra calories without effecting weight training progress.
7. Track your waist measurement at the belly button. Helps to understand what kind of progress is being made.
8.More advanced strategies would include eat carbs only after lifting, carb cycling, supplements, Frequency method exercises especially burpees.
9. This is the most important step of all. Make sure you save about 250 calories everyday to eat some nutella. Why? Because its the shite and while you are eating it and getting ripped it pisses everybody else off which is a plus in my book.
Honestly weight loss is real simple
-Meet your macros
-eat heavy shite
-go long periods of time without eating and move around a lot during this time.
-Enjoy nutella.
Pretty fricking simple. Don't over complicate things. Don't start running 20 miles a day unless that's your thing. Stick to quick burst of intense exercise and enjoy the ride.
1. go to LINK / plug in all your info and go into mfp and adjust your macros to fit this plan. Get as close to these macros that you can daily. When weight loss stalls, readjust your calories on the calculator.
2. Right now you need to be weighing and logging everything you put into your body. There are other ways to lose weight but this is a sure fire way that works every single time. As you get leaner and closer to 10% you can implement more advanced strategies.
3. if you get tired of eating small meals I suggest you start intermittent fasting. Eat all your meals in a 8 hour window. For example you could eat your first meal at 12 and last at 8. This step is not necessary but I do find it helps me not crave nearly as much. If you do start IF, move around as much as possible during the fasting.
4. Continue on your 5x5. Which version are you doing? I suggest switching to greyskull lp as it will only have you squating twice weekly. DO NOT LISTEN TO THE IDIOTS THAT SAY HIGH REPS TO LOSE WEIGHT!!! That's bro science bullshite.
5. Perform High intensity interval training after every lifting session. Try and keep your lifting to around 50-60 mins and the HiiT sessions to around 10 min, 15 min max. I suggest 40 yard sprints, burpees, tabatas on a airdyne or rower, or a heavy bag session. They tend to work the best. The goal here is to get extra calorie burn without effecting your lifting progress as much as possible. This step is not needed and if you find you are losing weight without doing it, then skip it until weight loss stalls.
6. another helpful hint is to perform fasted walks. Shoot for a total of 300 minutes a week. Again a step that is not crucial but can help speed things up or restart fat loss. This should be a slow paced walk. Again the goal is to burn extra calories without effecting weight training progress.
7. Track your waist measurement at the belly button. Helps to understand what kind of progress is being made.
8.More advanced strategies would include eat carbs only after lifting, carb cycling, supplements, Frequency method exercises especially burpees.
9. This is the most important step of all. Make sure you save about 250 calories everyday to eat some nutella. Why? Because its the shite and while you are eating it and getting ripped it pisses everybody else off which is a plus in my book.
Honestly weight loss is real simple
-Meet your macros
-eat heavy shite
-go long periods of time without eating and move around a lot during this time.
-Enjoy nutella.
Pretty fricking simple. Don't over complicate things. Don't start running 20 miles a day unless that's your thing. Stick to quick burst of intense exercise and enjoy the ride.
Posted on 2/3/16 at 9:58 am to lsu777
lsu777, have you ever heard of Jim Stoppani's workout called 12 weeks to Size? I'm doing it right now (on my third day), and it seems okay so far. Just wanted to know if you, or anyone else in this thread, has heard of it and, if so, what y'all think of it.
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