188.8lbs. Probably will need to add some fats into my diet. Try for 3700 calories the next few days and see if the weight loss slows a bit. Going to have to throw some avacado in at one of my meals I guess . By the looks of the numbers probably could use some sugar and fiber as well.
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85,6 kg
Perdidos até agora: 58,1 kg .
Ainda faltam: 0 kg .
Dieta cumprida: Razoavelmente Bem.
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3467 kcal
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Líp: 72,87g | Prot: 315,85g | Carbs : 376,09g.
Pequeno Almoço: Maranatha Almond Butter No Sugar or Salt Added, Rule 1 Chocolate Fudge Protein . Café da Manhã: Jennie-O Ground Turkey 93/7, Minute Instant Whole Grain Brown Rice. Almoço: G Hughes Sugar Free BBQ Sauce, Minute Instant White Rice, Sanderson Farms Boneless Skinless Chicken Breast Fillets. Antes do Jantar: Bang Energy Drink, Jennie-O Ground Turkey 93/7, Minute Instant Whole Grain Brown Rice. Jantar: Trader Joe's Himalayan Pink Salt Crystals, Maranatha All Natural Creamy Almond Butter, Cream of Wheat Cream of Rice, Rule 1 Chocolate Fudge Protein. Ceia: Cream of Wheat Cream of Rice, Rule 1 Chocolate Fudge Protein. mais...
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A Perder 3,8 kg por Semana
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Comentários
Wow…I ate 3200 today. Try to give myself a little breathing room from that 160lb level. More calories and carbs today than in any day since I started back in July. Let’s see what the workout looks like tomorrow. Had a personal best reps and sets in EZ bar curls this morning.
08 dez 21 por membro: HK3
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I've planned my biggest meals around my workout. my biggest being 750cal pre workout and then the same meal post workout (minus any fats). Even being in a deficit I still have pretty productive workouts...... so far. Tuesday I hit 2 PRs in reps on shoulders.... The meal timing seems to have been a big factor in keeping me strong when I need it. I'm sure in another week this will be a different story tho.
08 dez 21 por membro: All_Pain_No_Gainz
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On a side note... You would be amazed at how much you can actually eat and not gain FAT. As long as you're giving your muscles a stimulus to grow. that's were alot of the calories will go.
08 dez 21 por membro: All_Pain_No_Gainz
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I believe it…I haven’t changed the weight in my ez bar at all since I began. Day one I was doing sets of 7, 5 and 5 😂...to failure lol. Today was 20-15-15. I could only do 7 continuous push-ups then…now 21. Quite amazing to experience.
08 dez 21 por membro: HK3
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The bodybuilding side of FS is fascinating. I've basically been in maintenance at 138ish, want to lose maybe 5-7 more pounds. What would you recommend...go back to low cals lower workouts to lose the weight, then start the heavy lifting again? That's what I'm thinking 🤔
08 dez 21 por membro: JC_suburbangothcatmom
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To me, the whole point of lifting weights is to gain muscle, not to burn fat. You burn hardly any calories lifting weights. You spend more time in between sets resting then you do actually moving weight. So focus on CICO for now. Just drop your calories down, and increase your cardio. Lift weight at a maintenance volume to try to keep as much muscle as you can while in a deficit.
08 dez 21 por membro: All_Pain_No_Gainz
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I watched a 15 minute Greg Doucette rant on YouTube about building muscle without bulking…it is certainly possible. While he is somewhat obnoxious I agree with his assertion that bulking is not necessary to build muscle. In the time it takes to bulk, build muscle, and then cut with a painful calorie restriction you could just maintain your normal diet to achieve weight loss goals and then build muscle slowly over time with a tiny surplus, I’m talking 100-300 calories per day. If you’re lifting consistently while on a diet you will not lose muscle…my personal results back this up. I’m not lifting big numbers but my bench press increased 40 pounds over 90 days while I lost 15 pounds of body weight in a daily calorie deficit of close to 1000.
09 dez 21 por membro: HK3
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Actually Doucette was kind of funny…he said you need a calorie surplus of 33…maybe he was being facetious, but the theory is 33 calories multiplied by 365 days is enough calories to add 4 pounds of muscle in a year. A very basic calculation would be to use a 100 calorie surplus per day…30 days in a month is 3000 calories…that should equate to 1 pound of muscle given proper lifting routines. If nothing else it’s food for thought.
09 dez 21 por membro: HK3
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You could never track 30 calories accuratly. that's ridiculous. What he doesn't mention is the strength gains you get from a surplus. As long as you have body fat to use as fuel you could build tons of muscle in a deficit but If MainGaining worked so well then all pro bodybuilders would do it... And don't even get started on the diets of strength athletes. Those guys are eating 8-9-10k cals a day. Anyone that is science based will tell you the exact opposite of Greg doucette. But then again those guys aren't trying to push cook books filled with low calorie recipes onto you. So who knows 😎.
09 dez 21 por membro: All_Pain_No_Gainz
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That was kind of his point too…even tracking within 100-200 calories can be tough given different cuts of meat with slightly different fat patterns etc…I like to think I’m accurate within 5% but even then…that can be a deviation of 100 calories on a 2000 calorie day.
09 dez 21 por membro: HK3
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All good points HK3 and All_Pain! I read all your comments and it totally makes sense. Thank you both for the research and ideas 💡 ❤🤘
09 dez 21 por membro: JC_suburbangothcatmom
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09 dez 21 por membro: Jergens123
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