Search:

^^ this.
I too read lately that muscle loss only really starts after 3 weeks, while for example VO2Max disadvantages from discontinued training are visible already after 2 weeks. Meaning - you'll...

Which is exactly what i'm like. I like to do my daily 30 min cardio - light exercise... - just to kick up my baseline of NEAT. As you guys preach here, too: weight loss is a game of long term...

The only way to lose fat is to consume less energy than the body needs to spend to sustain itself + activity.

It is hard to understand - i'm exactly the same - but muscle really is the more...

Hi,

been eating at 2.200kcal last 2 days. Put in Carbs before my training and felt a TON better. Probably will gain weight now after my body bounces back from a while of loooow calories, but...

My runs around 5km with avg 165BPM average out at 600kcal roundabout. That's 38 Mins (I'm dead slow)
Cardio on Elliptical, 45 mins, the same - roundabout 600kcal.

Does that seem way off ?

When my "non-training" TDEE is around 2.600 kcal i would stick to 2.200 kcal as well, to not overcomplicate. There are virtually zero days without training for me anyway. Maybe when i'm traveling. ...

Indeed, that's the takeaway.
I would like to stay clear of anything below my BMR, just to try that once. So, i'll be looking at somewhere around 2.200kcal and adjust up depending on my workout...

Look, I have been almost 170kg. I lost 50kg in 1 1/2 years by busting my ass. You think I have any clue what sensible is ? ;) not only do I weigh a lot less, I look massively different. I’m obsessed...

Hi,

Some of you know my journey. 1,92m tall guy, 34 yrs old. Started at 169 kg 1 1/2 years ago. Now down to 118kg.
Tdee is 2.600 at sedentary. BMR is 2.250.

Exercising since August 2019, on...

Hi,

A lot of emphasis on the training here.

I weighed 400lbs around 2 years ago. Today, I‘m at 270.
Keto, Intermittent Fasting, bla bla bla, I’ve tried it all. Magic pills found? None.
...

Hi guys,

Time for a little update after i spent the last few months posting my log in German boards mostly.
I went keto a couple weeks ago once again, i believe it was the 12th of January. I...

This kind of progress is absolutely insane!

Hi,

My weight today = 131,9kg

Nutrition yesterday

1680kcal
Fat = 56g
Carbs = 56g
Protein = 182g

Yes, that‘s really the same for me. I did lose 8cm on my stomach since mid September, but only lost a few kilos.

In terms of nutrition:

Yesterday
2061kcal
Fat = 56g
Carbs = 182g
Protein =...

Not a lot of activity here as i was going KETO for a few weeks again, until i crashed. See my post in the losing fat category.

I'll continue with a PSMF, 2x full body routine per week.

This...

Went for a nice training this morning, 7AM as usual - fasted state.

Barbell Squats (incl. bar): 60kg x 12, 80kg x 10, 80kg x 10, 80kg x 10 (Superset 1) (+160kg volume)
Push-ups : 10, 12, 12, 12...

Thanks. PSMF and 2x lifting per week it is for me then...
Feeling considerably better than yesterday after having carbs last night.

I get your point. But where, in your calculation, are you considering muscle gains?

In general, I’m still a bit unclear. Should I increase my deficit, for example by applying PSMF? I'd be around...

So, in concrete macro terms... what does that mean?

well you'd be very correct. My BF is still >30%