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[Veezy]

It's painful watching my mother keep pouring money into "fitness". She's always been a serial dieter doing whatever the new weight loss contest was at work along with the newest trendy diet. She did one day of SS with me 2 months ago and was turned off by the initial pain 2 days later, and now all these "trainers" have convinced her that was a horrible idea for someone who never worked out before because "she's never squated before" so obviously she can't handle squatting with the bar. Just paid $700 for a personal trainer this month instead, so she can have someone tell her what she wants to hear. Last year it was zumba which turned into just dropping a grand on outfits she never used along with classes.

Not looking for any help at this point, just needed to vent to my crew here. Fuck guys, her wanting me to support her on each new trend is painful, she loves the gym manager and hates me, her son, cause I won't tell her what she wants to hear.

I stopped giving out advice (outside of here) for free a long time ago. I find telling my friends and family, who specifically ask me questions about fitness due to my knowledge, how to workout without receiving some sort of currency in exchange makes my words fall upon deaf ears.

It's almost as if they are getting their work out by me telling them how to work out.

Odd.

 

[CrankyJay]

It's painful watching my mother keep pouring money into "fitness". She's always been a serial dieter doing whatever the new weight loss contest was at work along with the newest trendy diet. She did one day of SS with me 2 months ago and was turned off by the initial pain 2 days later, and now all these "trainers" have convinced her that was a horrible idea for someone who never worked out before because "she's never squated before" so obviously she can't handle squatting with the bar. Just paid $700 for a personal trainer this month instead, so she can have someone tell her what she wants to hear. Last year it was zumba which turned into just dropping a grand on outfits she never used along with classes.

Not looking for any help at this point, just needed to vent to my crew here. Fuck guys, her wanting me to support her on each new trend is painful, she loves the gym manager and hates me, her son, cause I won't tell her what she wants to hear.

I know that feel. My mom sent me a picture of her scraped up knee a few months ago because she hit the max speed button on a treadmill at her gym on accident. She held into the bar while the treadmill keep going, chewing up her skin.

My dad had to jump off his to help.

 

[Chittagong]

I had to hit a full reset on my squats.

I'm 189 cm long / 108kg, with proportionately long legs, so going all the way to parallel or below is incredibly hard.

We decided to start from scratch with my PT, practicing the deep range with much lighter weights, and also learning the bottom part of the movement by going as low as I can until failing with a bit heavier weights.

I kid you not, I had no more than 50kg on for my 10 reps x 5 sets, and still I was pushing until I was red in the face, heartrate racing just because of going low. I'll be on baby weights now until the muscles engaged in the bottom of the range get stronger, rather than compromising the range.

 

[Eidan]

I stopped giving out advice (outside of here) for free a long time ago. I find telling my friends and family, who specifically ask me questions about fitness due to my knowledge, how to workout without receiving some sort of currency in exchange makes my words fall upon deaf ears.

It's almost as if they are getting their work out by me telling them how to work out.

Odd.

A friend asked me to accompany her to the gym and give her tips on form and teach her a proper routine so she can get in shape. I tried to get her to try squats and deadlifts. She refused. In frustration I say, "Fine, let's try the leg press at least". She gets on it, and I put it on the lowest weight just to get her form right. Even at that weight she complains about it being heavy. I tell her that it's not, that her legs are far stronger than she's giving them credit for. After her form is corrected, I tell her to try a set of 10. She gets to six and says she doesn't want to do this. I ask why.

"It's making me tired, and my muscles are getting hot."

My eyes roll out of my head and into the hallway. She eventually finishes a set of 10 and I ask her to try some dumbbell benches. She refuses outright. I ask her to try a dumbbell shoulder press. She agrees. She grabs some 5lb dumbbells, and after telling her the proper way to do the exercise, I asked her to try 10 reps again. She does it, but then says she's not sure if she's going to do these kind of exercises when I'm not around. I ask why.

"This is very tiring. I don't really want to push myself."

I'm never helping friends or loved ones with exercising ever again.

 

[CrankyJay]

I had to hit a full reset on my squats.

I'm 189 cm long / 108kg, with proportionately long legs, so going all the way to parallel or below is incredibly hard.

We decided to start from scratch with my PT, practicing the deep range with much lighter weights, and also learning the bottom part of the movement by going as low as I can until failing with a bit heavier weights.

I kid you not, I had no more than 50kg on for my 10 reps x 5 sets, and still I was pushing until I was red in the face, heartrate racing just because of going low. I'll be on baby weights now until the muscles engaged in the bottom of the range get stronger, rather than compromising the range.

This is basically me. I'm tall so a narrower stance wasn't letting me get deep enough. So I reset the weight and widened my stance and things all of a sudden made sense to me. I feel stupid for wasting so much time.

 

[ToxicAdam]

People are just hardwired differently with fitness. Some crave the lonewolf approach and others demand a social aspect to it. Which is one reason why Zumba and Crossfit are so popular. There's a communal aspect to it that you don't get in traditional weight training.

 

[Petrie]

Damn, my mother isn't that bad.

She was telling me how she can't wait to see her trainer again. My response was that if she is looking forward to seeing her trainer again with that much enthusiasm just after working out, he isn't doing a very good job.

 

[andycapps]

I stopped giving out advice (outside of here) for free a long time ago. I find telling my friends and family, who specifically ask me questions about fitness due to my knowledge, how to workout without receiving some sort of currency in exchange makes my words fall upon deaf ears.

It's almost as if they are getting their work out by me telling them how to work out.

Odd.

1. Have them pay you up front
2. Point them to the barbell at the gym when they show up
3. ????
4. PROFIT!!!

 

[Petrie]

1. Have them pay you up front
2. Point them to the barbell at the gym when they show up
3. ????
4. PROFIT!!!

This is sorta what happened with my mother, and I feel bad. I was just moving back to my hometown and needed to find a gym. She said she's pay for the membership so I could help her easier. Then we went through the one day of SS, after which she got everyone to convince her that was a horrible way to train for her, so I've been enjoying my paid for membership on my own ever since.

 

[andycapps]

This is sorta what happened with my mother, and I feel bad. I was just moving home and needed to find a gym. She said she's pay for the membership so I could help her easier. Then we went through the one day of SS, after which she got everyone to convince her that was a horrible way to train for her, so I've been enjoying my paid for membership on my own ever since.

Let me guess, the people whose advice she took are in horrible shape.

 

[CrankyJay]

This is sorta what happened with my mother, and I feel bad. I was just moving home and needed to find a gym. She said she's pay for the membership so I could help her easier. Then we went through the one day of SS, after which she got everyone to convince her that was a horrible way to train for her, so I've been enjoying my paid for membership on my own ever since.

We need that link for all those hot workout girls again.

1. So I can look at them with pleasure
2. So you can tell your mom a personal trainer isn't interested in making her look like those girls
3. That those girls look like that because of a rigid routine and discipline and lift heavy weights.

 

[Petrie]

Let me guess, the people whose advice she took are in horrible shape.

Not all of them. The trainers she has at the gym are in pretty good shape, but as we all know that doesn't mean much. I told her point blank that their goal is not to improve her, it is to make sure she keeps pouring money into the gym. Her response was simply "I disagree", and that was that.

We need that link for all those hot workout girls again.

1. So I can look at them with pleasure
2. So you can tell your mom a personal trainer isn't interested in making her look like those girls
3. That those girls look like that because of a rigid routine and discipline and lift heavy weights.

I remember showing my mom a few of those blogs, problem was they were all younger girls, not in their late 40s like her. Didn't bother looking for more age appropriate examples, as I knew she'd just come up with another excuse.

 

[CrankyJay]

I have a friend who saw me dieting and lifting weights so he literally pretty much eats exactly what I do and occasionally does p90. Not p90x.

I asked him why doesn't he just get a gym membership. He said he basically wants to get in some sort of shape before going to a real gym. What?

You want to get in shape before you get in shape?

 

[Petrie]

I have a friend who saw me dieting and lifting weights so he literally pretty much eats exactly what I do and occasionally does p90. Not p90x.

I asked him why doesn't he just get a gym membership. He said he basically wants to get in some sort of shape before going to a real gym. What?

You want to get in shape before you get in shape?

This is so common. I can't wrap my head around that attitude.

 

[CrankyJay]

I remember showing my mom a few of those blogs, problem was they were all younger girls, not in their late 40s like her. Didn't bother looking for more age appropriate examples, as I knew she'd just come up with another excuse.

Like a fine wine. Ill try to look after I get my car out if the shop.

 

[HisshouBuraiKen]

Just saw this awesome, in-depth video on grip and bar position for the squat from Ripptoe:

http://www.youtube.com/watch?v=g2tyOLvArw0

It made me realize that I have been guilty of putting the bar TOO LOW just like he described in the video and really made clear what the difference between high and low bar really is (hint: it's not that much).

Yesterday just happened to be squat day so I focues on getting the bar in the perfect position and holy hell, I really felt the difference. Definitely felt all the weight on my back, shoulders and traps and not one pound was borne by my wrists and elbows.

I think I'm gonna dial it back a little bit to get used to this but I see my squat going up in the near future. You guys all need to watch that video and make sure you're not making the same mistake I was. It really makes a difference seeing it like that vs. still pictures in the books.

 

[andycapps]

Not all of them. The trainers she has at the gym are in pretty good shape, but as we all know that doesn't mean much. I told her point blank that their goal is not to improve her, it is to make sure she keeps pouring money into the gym. Her response was simply "I disagree", and that was that.

Like you said, those trainers are trying to sell your mom something. It's in their interest to keep her coming there and do it in the way that takes the longest so that it can maximize their profits. From what I understand, there's not much to actually certify what a "personal trainer" has to know. Some of them may have certain degrees or certifications, but from what I've seen, anybody can claim that label but it doesn't mean they know what they're talking about. I mean, one of my friends is thinking about becoming a trainer, but the only things he does is ride a bike a shitload and lift some weights every now and then. He's really skinny since he rides a lot, but I wouldn't trust him to tell me how to work out.

 

[fredrancour]

Just saw this awesome, in-depth video on grip and bar position for the squat from Ripptoe:

http://www.youtube.com/watch?v=g2tyOLvArw0

It made me realize that I have been guilty of putting the bar TOO LOW just like he described in the video and really made clear what the difference between high and low bar really is (hint: it's not that much).

Yesterday just happened to be squat day so I focues on getting the bar in the perfect position and holy hell, I really felt the difference. Definitely felt all the weight on my back, shoulders and traps and not one pound was borne by my wrists and elbows.

I think I'm gonna dial it back a little bit to get used to this but I see my squat going up in the near future. You guys all need to watch that video and make sure you're not making the same mistake I was. It really makes a difference seeing it like that vs. still pictures in the books.

I had the same realization a while ago when I first saw this video. It's a great piece of instruction. I rewatch it every so often when I start doubting my sanity and lifting ability.

 

[Chittagong]

This is basically me. I'm tall so a narrower stance wasn't letting me get deep enough. So I reset the weight and widened my stance and things all of a sudden made sense to me. I feel stupid for wasting so much time.

how wide is your stance now, roughly?

 

[Veezy]

Just saw this awesome, in-depth video on grip and bar position for the squat from Ripptoe:

http://www.youtube.com/watch?v=g2tyOLvArw0

It made me realize that I have been guilty of putting the bar TOO LOW just like he described in the video and really made clear what the difference between high and low bar really is (hint: it's not that much).

Yesterday just happened to be squat day so I focues on getting the bar in the perfect position and holy hell, I really felt the difference. Definitely felt all the weight on my back, shoulders and traps and not one pound was borne by my wrists and elbows.

I think I'm gonna dial it back a little bit to get used to this but I see my squat going up in the near future. You guys all need to watch that video and make sure you're not making the same mistake I was. It really makes a difference seeing it like that vs. still pictures in the books.

Here's a bit of a pic to go with that, in case people are panicking that the bar may be too high.

 

[andycapps]

Just saw this awesome, in-depth video on grip and bar position for the squat from Ripptoe:

http://www.youtube.com/watch?v=g2tyOLvArw0

It made me realize that I have been guilty of putting the bar TOO LOW just like he described in the video and really made clear what the difference between high and low bar really is (hint: it's not that much).

Yesterday just happened to be squat day so I focues on getting the bar in the perfect position and holy hell, I really felt the difference. Definitely felt all the weight on my back, shoulders and traps and not one pound was borne by my wrists and elbows.

I think I'm gonna dial it back a little bit to get used to this but I see my squat going up in the near future. You guys all need to watch that video and make sure you're not making the same mistake I was. It really makes a difference seeing it like that vs. still pictures in the books.

Watching this now.. I think I've been putting it too low as well. As a result, I seem to be straightening up too much at the top of the squat.

 

[SeanR1221]

It took a lot of tears and arguments to get my fiancé on board with proper training. Now she is no nonsense. She's had a couple breakdowns since then. Usually when her old clothes don't fit. A quick reminder she actually has an ass or back muscle now helps.

 

[TheCrow]

Speaking of squats, box squats are fun. I did 5x5 at 145 today after my regular squats. Going to keep doing them as my BBB sets.

 

[HollovVpo1nt]

Het guys,

The past two weeks I've been doing the SS to get a feel for it and practise the form. I think my form okay and I want to actually start with the SS program.

I've got the workout routine, but I need to figure out good nutrition/ a good food schedule.

My weight (BM): 67kg
Fat percentage (FP): 19.5%
Lean percentage (LP): 80.5%
BM*LP= 53.6kg.
BMR = (53.6*21)+370= 1125.6+370= 1495.6
Factor that by 1.5 = 2243 cal.

From SS: "Most sources within the heavy training community agree that a good starting place is one gram of protein per pound of bodyweight per day, with the rest of the diet making up 2500 - 5000 calories, depending on training requirements and body composition."

I can't eat that much, so I think that fluctuating between 2500-3000 would serve my cause right? And then do a 40/30/30 diet.

I've created an account on fitday.com but I'm having a little trouble with translating the foods and descriving them properly.

Anybody care to share their (similar) diet? I'm not good at this stuff. I'd like to have a weekly alternating schedule that dictates what to eat and when to eat it.

 

[Noema]

Het guys,

The past two weeks I've been doing the SS to get a feel for it and practise the form. I think my form okay and I want to actually start with the SS program.

I've got the workout routine, but I need to figure out good nutrition/ a good food schedule.

My weight (BM): 67kg
Fat percentage (FP): 19.5%
Lean percentage (LP): 80.5%
BM*LP= 53.6kg.
BMR = (53.6*21)+370= 1125.6+370= 1495.6
Factor that by 1.5 = 2243 cal.

From SS: "Most sources within the heavy training community agree that a good starting place is one gram of protein per pound of bodyweight per day, with the rest of the diet making up 2500 - 5000 calories, depending on training requirements and body composition."

I can't eat that much, so I think that fluctuating between 2500-3000 would serve my cause right? And then do a 40/30/30 diet.

I've created an account on fitday.com but I'm having a little trouble with translating the foods and descriving them properly.

Anybody care to share their (similar) diet? I'm not good at this stuff. I'd like to have a weekly alternating schedule that dictates what to eat and when to eat it.

Here's my opinion: I don't think you should worry about this too much at this point.

Worry about adding weight to the bar. That's the point of SS. Eventually, when the weights get heavy, you'll need to tweak your diet in order to progress (usually by increasing your protein intake. It really makes a difference, trust me.).

What I mean by this is: You are doing SS to get strong. If during the process of getting strong you also gain a bit of body fat, that's fine, because shedding the fat is easy (and doesn't take long) but getting strong is not easy, nor something you can do in a couple of weeks.

So do the program. If you feel that you are not recovering properly (you are sore all the time; you start to fail your lifts) increase your protein intake a bit. Try to milk the program as much as you can, for as long as you can.

Eventually (probably in 7-10 months if you do SS correctly) you won't be able to keep doing SS anymore, because the weight you'll be moving will be too much to recover from in a workout to workout basis. At that point, you might choose that you want to get into body building, that you want to work on hypertrophy and symmetry and getting a pump, etc, and overall focus on aesthetics. That's fine; you'll have a solid strength base to work with now; you'll know your body and your limits much better too. And then you can worry about macros and calories and getting super lean.

But for now it's best if you just focus on getting strong.

 

[CrankyJay]

how wide is your stance now, roughly?

Heels are closer to the outside of my shoulders...I have fairly long legs and broad shoulders. I'm 6'2. Before the balls of the heels were pretty much lined up with the balls of the shoulders.

 

[CrankyJay]

Meh, I eat meatless (but eat fish) every Friday during Lent but was unprepared today...3 month old girl has been taking up a lot of my time, so I got a McDonald's filet-o-fish and a small fries. So good.

 

[HollovVpo1nt]

Here's my opinion: I don't think you should worry about this too much at this point.

Worry about adding weight to the bar. That's the point of SS. Eventually, when the weights get heavy, you'll need to tweak your diet in order to progress (usually by increasing your protein intake. It really makes a difference, trust me.).

What I mean by this is: You are doing SS to get strong. If during the process of getting strong you also gain a bit of body fat, that's fine, because shedding the fat is easy (and doesn't take long) but getting strong is not easy, nor something you can do in a couple of weeks.

So do the program. If you feel that you are not recovering properly (you are sore all the time; you start to fail your lifts) increase your protein intake a bit. Try to milk the program as much as you can, for as long as you can.

Eventually (probably in 7-10 months if you do SS correctly) you won't be able to keep doing SS anymore, because the weight you'll be moving will be too much to recover from in a workout to workout basis. At that point, you might choose that you want to get into body building, that you want to work on hypertrophy and symmetry and getting a pump, etc, and overall focus on aesthetics. That's fine; you'll have a solid strength base to work with now; you'll know your body and your limits much better too. And then you can worry about macros and calories and getting super lean.

But for now it's best if you just focus on getting strong.

Thanks. I agree the focus should be on the program, but good nutricion/diet is part of the program. If I don't eat/sleep well, I'm not doing the program. I agree going into detailed calorie intake is overkill at this point, but I'd like to have a guideline, like the milk diet as stated in the OP. Would that be sufficient? I read in the SS book that a gallon of milk/day has good benefits. As for the milk diet, the galon of milk/day is aided by three healthy meals.

Just a rough sketch like that. But I will try to eat at least 2500 cal/day. Is that oke?

 

[Noema]

Thanks. I agree the focus should be on the program, but good nutricion/diet is part of the program. If I don't eat/sleep well, I'm not doing the program. I agree going into detailed calorie intake is overkill at this point, but I'd like to have a guideline, like the milk diet as stated in the OP. Would that be sufficient? I read in the SS book that a gallon of milk/day has good benefits. As for the milk diet, the galon of milk/day is aided by three healthy meals.

Just a rough sketch like that. But I will try to eat at least 2500 cal/day. Is that oke?

How tall are you?

 

[HollovVpo1nt]

I'm 1.75 m, or as you primitive people would say, about 5 foot 9

By the way, a gallon of milk per day is a lot :|

 

[entremet]

Anyone of you all starting due your summer dieting? Well meaning that starting your diets for summer cuts?

 

[Noema]

I'm 1.75 m, or as you primitive people would say, about 5 foot 9

By the way, a gallon of milk per day is a lot :|

Dude, I'm from Mexico. I also use the metric system. *brofist*


GOMAD is for underweight people. Since you are carrying 20% BF already, I'd advise against it.

 

[FallingEdge]

Back from NO. Great food and an even better time.

I swore I pulled something in my hamstring sneezing. Took a step and sneezed at the same time. Hamstring hurt immediately. Made no sense lol.

Back to the gym tomorrow.

wooooooo.

 

[otapnam]

Anyone of you all starting due your summer dieting? Well meaning that starting your diets for summer cuts?

im going to cancun in 4.5 weeks, should probably get serious soon.. lol

i'm 30 and married anyways, were gonna be a bunch of old dudes with the college kids (bachelor party)

 

[Cagey]

Anyone of you all starting due your summer dieting? Well meaning that starting your diets for summer cuts?

March 1st, but I can't decide how many calories to aim for on a daily basis.

 

[entremet]

These Big Show avatars confuse me lol.

 

[HollovVpo1nt]

Dude, I'm from Mexico. I also use the metric system. *brofist*


GOMAD is for underweight people. Since you are carrying 20% BF already, I'd advise against it.

Haha *pound it*. Yeah I figured that diet was overkill in my case.. A gallon of milk, per day, is a lot :|

But do you agree I should eat about 2500cal/day?

 

[FallingEdge]

These Big Show avatars confuse me lol.

30 people from WrassleGAF have one. It is shameful, I agree.

 

[khustla]

Does anybody know anything about deer antler spray does it really work?

 

[Noema]

Haha *pound it*. Yeah I figured that diet was overkill in my case.. A gallon of milk, per day, is a lot :|

But do you agree I should eat about 2500cal/day?

As long as you are hitting your protein needs (which for you should be about 160 grams a day, maybe more - about 640 kcalories just from the protein) that seems fine. As your LBM increases, increase the protein.

Does anybody know anything about deer antler spray does it really work?

Dear world, deer antler spray is garbage. IGF-1 is not bioavailable, like all proteins it is denatured during digestion and hydrolyzed to it's corresponding amino acids. It does NOT enter circulation intact. In short, it's garbage. Please don't be an idiot. You may now return to your regularly scheduled program.

 

[CrankyJay]

Quick check...

I'm 6'2 200 pounds and lift heavily 3 times a week + 1 day of cardio mixed in and I can't lose weight on a 2000 calorie diet.

Am I under-eating?

 

[HollovVpo1nt]

As long as you are hitting your protein needs (which for you should be about 160 grams a day - about 640 kcalories just from the protein) that seems fine.

Cool, thanks

 

[entremet]

Does anybody know anything about deer antler spray does it really work?

Nope.

 

[otapnam]

Quick check...

I'm 6'2 200 pounds and lift heavily 3 times a week + 1 day of cardio mixed in and I can't lose weight on a 2000 calorie diet.

Am I under-eating?

what are you eating?

 

[CrankyJay]

what are you eating?

Here's a sample from yesterday...

I was doing 40p/30f/30c for awhile but stalled so I switched back to 40p/40c/20f ... I'm okay with swapped out fat calories for carbs or protein.

I don't think the macros are hurting me...and I've been going mostly gluten free for awhile. My usual lunch is a salad with no carbs, but yesterday was a heavy workout day so I don't mind going up to my carbs on those days.

I do eat quite a bit of veggies but this sample doesn't really represent that.

I really think it's a calorie issue.

Here's another sample from a few weeks ago...I'm always around 1900-2000 calories.

I probably do have a little recomposition going on...I'm just wondering if 2000 is low given my workout schedule.

 

[SeanR1221]

I just looked at my pie charts. I usually eat 40p/40f/20c...but I guess that's because all my carbs come from veggies.

 

[grumble]

Here's a sample from yesterday...

I was doing 40p/30f/30c for awhile but stalled so I switched back to 40p/40c/20f ... I'm okay with swapped out fat calories for carbs or protein.

I don't think the macros are hurting me...and I've been going mostly gluten free for awhile. My usual lunch is a salad with no carbs, but yesterday was a heavy workout day so I don't mind going up to my carbs on those days.

I do eat quite a bit of veggies but this sample doesn't really represent that.

I really think it's a calorie issue.



Here's another sample from a few weeks ago...I'm always around 1900-2000 calories.

How long have you been dieting for? What's your water intake and sleep like? Both of those can slow metabolism a bit and increase water retention. If you've been on 2k for three weeks and haven't seen any weight loss, I'd cut down slightly more, maybe down to 1700-1800 and see how it feels. Expect stalling when cutting.

There are situations where a heavy calorie deficit can actually slow weight loss as metabolism collapses to deal with the exertion when calorie starved, but I'd be surprised if 2k was it.

 

[entremet]

Here's a sample from yesterday...

I was doing 40p/30f/30c for awhile but stalled so I switched back to 40p/40c/20f ... I'm okay with swapped out fat calories for carbs or protein.

I don't think the macros are hurting me...and I've been going mostly gluten free for awhile. My usual lunch is a salad with no carbs, but yesterday was a heavy workout day so I don't mind going up to my carbs on those days.

I do eat quite a bit of veggies but this sample doesn't really represent that.

I really think it's a calorie issue.



Here's another sample from a few weeks ago...I'm always around 1900-2000 calories.



I probably do have a little recomposition going on...I'm just wondering if 2000 is low given my workout schedule.

You're metabolism may be slowing down with such low calories.

 

[CrankyJay]

How long have you been dieting for? What's your water intake and sleep like? Both of those can slow metabolism a bit and increase water retention. If you've been on 2k for three weeks and haven't seen any weight loss, I'd cut down slightly more, maybe down to 1700-1800 and see how it feels. Expect stalling when cutting.

There are situations where a heavy calorie deficit can actually slow weight loss as metabolism collapses to deal with the exertion when calorie starved, but I'd be surprised if 2k was it.

I drink so much water daily that I'm in the bathroom about once an hour...probably over 100 ounces of water daily. My sleep is about 7-8 hours nightly.

I honestly think 1700-1800 calories is too low for someone who is 6'2, 200 pounds with my workout routine...there would be nowhere for me to drop after that.

BMR calc says 3100 cals but I think it should be closer to 2500-2600 so I'm taking a 500 cal deficit and estimating a 400-500 calorie burn on hour long heavy lifting days.

I've been on the diet for a month and a half. I initially dropped 6 pounds very quickly...then another 2...then sort have leveled off around 200 for 2 weeks now.

 

[Eidan]

Here's a sample from yesterday...

I was doing 40p/30f/30c for awhile but stalled so I switched back to 40p/40c/20f ... I'm okay with swapped out fat calories for carbs or protein.

I don't think the macros are hurting me...and I've been going mostly gluten free for awhile. My usual lunch is a salad with no carbs, but yesterday was a heavy workout day so I don't mind going up to my carbs on those days.

I do eat quite a bit of veggies but this sample doesn't really represent that.

I really think it's a calorie issue.



Here's another sample from a few weeks ago...I'm always around 1900-2000 calories.



I probably do have a little recomposition going on...I'm just wondering if 2000 is low given my workout schedule.

How's you arrive at the 2000 figure?