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Type: Posts; User: dmacdonal9

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    390

    It's hard to advise someone your age mate. ...

    It's hard to advise someone your age mate. Usually the best advice is to tighten up your diet, replace junk food with whole foods wherever you can, and increase your activity level, preferably...
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    240

    That'll work for anyone willing to count...

    That'll work for anyone willing to count calories.

    I've setup myfitnesspal macro and calorie goals for several people in my family, and it's helped them lose fat. My 72 year old mother uses MFP...
  • The definition of maintenance is whatever caloric...

    The definition of maintenance is whatever caloric intake causes you to neither lose nor gain fat. It changes when your activity level changes.

    If you burn 2500 calories per day right now and eat...
  • Your diet seems to be made up exclusively of...

    Your diet seems to be made up exclusively of bro-foods mate. If you like them, fine, but there is no fat loss advantage in these foods over any other foods with the same calories and macros.

    It's...
  • It's hard enough to establish a 500 cal deficit...

    It's hard enough to establish a 500 cal deficit through diet alone. When you start trying to calculate exercise calories on top of that, it introduces another source of error. Working with a...
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    264

    If you look at the studied HIIT protocols, like...

    If you look at the studied HIIT protocols, like the wingate test for cycling, it's a true max effort for usually 30 seconds. The rest interval is less important than the work interval, according to...
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    347

    If your weight loss has truly stalled out, you're...

    If your weight loss has truly stalled out, you're simply eating as much as you're burning. After you lose a lot of fat, several things happen:

    - Your TDEE drops because you're hauling around 40...
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    407

    Heart rate is just an indicator of how hard...

    Heart rate is just an indicator of how hard you're working. Generally, the harder you work, the more calories you burn.

    The "fat burning zone" is largely useless, since it's based on the idea...
  • Reduce volume (drop set or two) and cut out any...

    Reduce volume (drop set or two) and cut out any assistance/isolation movements, but keep it at 3 days per week, I think you'll do a little better that way.
  • Thread: IF Advice

    by dmacdonal9
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    21
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    395

    The fasted training aspect of IF is an attempt to...

    The fasted training aspect of IF is an attempt to improve insulin sensitivity and nutrient partitioning. The degree to which it does that is questionable, and the degree to which improved insulin...
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    Wrist and ankle measurements are not reliable...

    Wrist and ankle measurements are not reliable when you're very overweight. They're going to overshoot.

    Also, these things are typically "calibrated" from measurements of top level natural...
  • I find that my difficulties at night are a direct...

    I find that my difficulties at night are a direct result of not getting enough sleep.
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    Just keep cutting. it's not like anything bad...

    Just keep cutting. it's not like anything bad will happen.
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    You've probably been eating around maintenance...

    You've probably been eating around maintenance calories, which means no fat loss. You might have gained a small amount of muscle, but 9 weeks is too short a timeframe to notice it. Gaining muscle,...
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    OP, if you're interested, there's a very good...

    OP, if you're interested, there's a very good calculator for max genetic potential here: http://www.weightrainer.net/bodypred.html

    Again, this assumes you're natural.
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    821

    Your numbers sound odd mate. Max genetic...

    Your numbers sound odd mate. Max genetic potential lean mass for a guy 5'6" is something like 145 pounds. He might walk around lean at 160. That's after many years of serious training and really...
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    Cutting rarely makes sense for teens unless...

    Cutting rarely makes sense for teens unless they're very overweight. At 131, you're not.
  • The calories burned through lifting are...

    The calories burned through lifting are incidental, that's not why you're lifting. You're lifting to preerve existing muscle and make modest gains, while cutting.

    If you're fat loss isn't moving...
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    335

    There's no such thing mate. If there was,...

    There's no such thing mate. If there was, concentration camps would be full of fat dudes.

    It's true that extreme deficits can severely depress your energy levels (dropping your TDEE) and the...
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    You're taking several different concepts here...

    You're taking several different concepts here (fiber content, mineral content, satiation, satiety, digestive efficiency, TEF, volume, moisture content, degree of processing, who knows what else), and...
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