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Type: Posts; User: bbavender

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    I gained about 20 pounds or so.

    I gained about 20 pounds or so.
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    Coming off injury

    I am coming off two ankle surgeries that have left me non weight bearing for 9 months. I finally got cleared to begin walking and will soon get the go ahead to start lifting soon. I have ballooned up...
  • Thread: Help please

    by bbavender
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    Help please

    Hello,

    I am training for my first half marathon. I am looking for advice as to how many calories I should be consuming to lose 2 pounds per week. Im 6'3 and have a bmr between 2200 and 2300...
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    I get a bmr of 2400. If i use the 1.5 multiplier...

    I get a bmr of 2400. If i use the 1.5 multiplier it puts me at 3600. Should i then take 720 (20%) off to get 2880? And give that 2-3 weeks and adjust? Protein at .8 per pound minimum?
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    Not trusting the stickies

    Hello,

    A little background on myself. Former anorexic, recovered and did a very controlled bulk (went from 175 to 225 still wearing a size 34 jeans). Got diagnosed with Rhuematoid Arthritis in my...
  • Getting Back after long layoff due to injury

    Been roughly a year since ive been able to lift weights (back issues). In that time i've gained about 50 lbs. Im 6'3 275. I am thinking because of the long layoff I am going to start back with...
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    Eat under maintenance. Get adequate protein 1g...

    Eat under maintenance. Get adequate protein 1g per lbm and minimum fats .45g per pound. Simple as that if it comes all in one meal or 10 it doesnt matter.
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    Keeping protein close to what im getting on a...

    Keeping protein close to what im getting on a psmf day and the rest from carnal, is there an issue with my refeed?
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    Change of plans. I am home from work today...

    Change of plans. I am home from work today because of some back issue and Im feeling depleted so Im going to do a mini refeed today. 3000 cals 600g carb/ 100g pro/ 15g fat.
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    Day 9 Weigh In 228 (-18.6 lbs) Yesterday:...

    Day 9

    Weigh In 228 (-18.6 lbs)

    Yesterday: 700 cals 126g pro/ 15g fat/ 17g carb

    Eating the same things day after day is starting to get a bit old but since I know the end of the tunnel isnt...
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    More calories in 3 pieces of fruit compared to...

    More calories in 3 pieces of fruit compared to hot dogs? Are you serious? OP all you need to worry about is eating in a calorie deficit. Find your maintenance and consume 500 calories under that and...
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    Day 8 Weigh In 230.2 (-16.4 lbs) Yesterday:...

    Day 8

    Weigh In 230.2 (-16.4 lbs)

    Yesterday: 700 calories 126g pro/ 15g fat/ 17g carb

    My hunger is definitely suppressed at this point which makes this a lot easier. The lack of variety...
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    Day 7 Weight 231.8 (-14.8 lbs) Yesterday:...

    Day 7

    Weight 231.8 (-14.8 lbs)

    Yesterday: 700 calories 126g pro/ 15g fat/ 17g carb

    If I can consistently drop .8 a day I will be extremely happy. At this point I think its predominantly all...
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    Day 6 Weight: 232.6 (-14 lbs) Yesterday:...

    Day 6

    Weight: 232.6 (-14 lbs)

    Yesterday: 700 calories 126g protein/ 15g fat/ 17g carb

    Back to work and kickstarted my fat loss again. I am really eager to see how far this can take me.
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    Day 5 Weight 234.6 (-12 lbs) Yesterday:...

    Day 5

    Weight 234.6 (-12 lbs)

    Yesterday: 2950 calories 84g protein/ 626g carbs/ 15g fat.

    Refeed went well. Not too much water retention. Tore it up in the gym today as my lifts went up across...
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    Day 4 Weight 234.2 (-12.4 lbs) Yesterday:...

    Day 4

    Weight 234.2 (-12.4 lbs)

    Yesterday: 700 calories 126g protein/ 15g fat/ 17g carb

    Almost gave up yesterday. I was literally on the way to the grocery store when I caught myself and said...
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    Carbs and Fats are only trace sources from...

    Carbs and Fats are only trace sources from protein or leafy fibrous veggies. Look up Lyle Mcdonald Rapid Fat Loss. Its basically a modified PSMF
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    Day 3 Morning weigh in: 235.2 (-11.4 lbs) ...

    Day 3

    Morning weigh in: 235.2 (-11.4 lbs)

    Yesterday: 700 cals 150g pro/ 8g fat/ 8g carb

    Not a bad day yesterday. Since Im off work this week its a bit tough sitting around all day. I do...
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    Day 2 Morning weigh in: 237 (-9.6 lbs) ...

    Day 2

    Morning weigh in: 237 (-9.6 lbs)

    Yesterday: 700 calories 150g protein/8g fat/8g carb

    Yesterday was tougher than Tuesday. It took an immense amount of willpower to stick to the plan. It...
  • Id love to see it too

    Id love to see it too
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