gym/fitness

[stuck hinge]

Oh yea? Care to share?

[light kraken]

There is one in York on January it’s more of a club one that big event one! But it looks flat!

[stuck hinge]

Nice.

[light kraken]

I have said I will do one by the end of March to a colleague at work otherwise there is a forfeit

[stuck hinge]

Sunday is my first one so looking forward to the challenge

[fluid minnow]

Pinning these great tips, thanks!

[light kraken]

Cool is pet fest a half marathon

[raw shale]

can u run with ur dog

[stuck hinge]

Yes but I’m not.

My dog is too old and has arthritis

[raw shale]

nice, i’m doing one very similar but tough mudder style

awww bless

[stuck hinge]

Nice

[raw shale]

best of luck!!

[stuck hinge]

You too

[stuck hinge]

Been a minute since I jogged outside but damm didnt stop once. I’m so ready for tomorrow

[mortal ice]

That’s awesome!

[grizzled ridge]

You got this!

[stuck hinge]

Thanks it felt good being outside its finally not a million degrees

[grizzled ridge]

So proud of you!!

[stuck hinge]

Thanks @grizzled ridge

[stuck hinge]

First 5k is done. I finished in 44 minutes.

[grizzled ridge]

WOOOOO

[stuck hinge]

It was to raise funds to keep the animal shelter going. So it was a good cause.

[grizzled ridge]

That’s so sweet

[stuck hinge]

Yes the shelter has so many sweet dogs and cats that need homes. Some need medical care.

[light kraken]

Panicking as my 10 mile is in less that 30 days

[stuck hinge]

You will do great. Just keep a steady pace.

[light kraken]

Thanks! It’s running club tomorrow

[stuck hinge]

Nice.

[livid venture]

That’s super awesome!! I hope the 5K was fun!!

@light kraken You can do this!! Don’t let it stress you too much now, keeping a positive mind is important

[stuck hinge]

Yes was alot of fun. Definitely will do another one.

[raw shale]

im competing on my horse this weekend and the jumps have been posted online and i’ve seen them and soooo nervous

[light kraken]

Good luck you got this

[light kraken]

Let us know how the horse stuff goes! I have that hobby horse image in my mind

[fluid minnow]

Competitive hobby horse racing

[livid venture]

Something tells me this we're talking about show jumping lol

[limpid estuary]

I did so many weighted squats and lunges today my legs were shaking when I was holding down my clutch and gas 💀😭

[violet cradle]

You drive stick?

[limpid estuary]

Yes

It’s p common in the uk to drive manual haha

[grizzled ridge]

Me and my roommate just started lifting some heavier stuff!

We didn’t die!!

[violet cradle]

Nice!

[grizzled ridge]

I hope all that I am doing shows results.

[violet cradle]

I'm gonna try and start upping the weight I'm doing. And I'll be doing like 4 sets.

[violet cradle]

How long have you been doing this?

[grizzled ridge]

Does a 1,500 cal deficit + 4 days at the gym for 45 minutes , work?

[violet cradle]

I mean...

[grizzled ridge]

2 weeks ago! So hard to say right now!

[violet cradle]

If you're losing calories you won't bulk up. But if your goal is to lose weight than that's good.

[grizzled ridge]

I want to loose before bulking!

[violet cradle]

I'm aiming to replace my fat with bulk

[grizzled ridge]

Of course a lot of my meals are high protein!

[violet cradle]

Me too

Definitely eat as much protein as possible

[grizzled ridge]

Bulking and loosing contradicts itself.

[violet cradle]

Like

My replacing the weight I have with muscle instead if fat

[grizzled ridge]

Has it been working?

[violet cradle]

Yes

[grizzled ridge]

I mean I don’t want to get really beefy. I just want some chest and arm definition and to be toned.

[violet cradle]

Men lose weight in every place other than their gut before that happens. I've been gaining muscle and definition on my arms, chest, shoulders and back and losing fat there as a result.

I'm already a big guy. 6ft with a 48" chest and broad shoulders. Bulking up is what I want.

[grizzled ridge]

I’m trans and have been on T for 3 years now. So I don’t know exactly how my body is going to change.

[grizzled ridge]

God you are a foot taller than me!!!

I am 5”1 !

[violet cradle]

Lol

Yeah

[grizzled ridge]

I’m a tiny fella.

[violet cradle]

You probably would look weird being 5'1" and bulky

[grizzled ridge]

Unfortunately a medication made me gain a bit.

[grizzled ridge]

That’s why I’m looking to be toned! XD

[violet cradle]

I know a guy who's super stocky and short but some people can't rock that.

[grizzled ridge]

What’s his height?

[violet cradle]

He's 5'3"

[grizzled ridge]

Damn!

[violet cradle]

And he's pretty muscular

Because he's a stonemason

[grizzled ridge]

That makes sense.

[violet cradle]

So all that upper body work

[grizzled ridge]

I use to do intense cheer. So I used to be very very toned.

Funny how a profession or a hobby can really play into some ones physic.

[violet cradle]

I've never had to work too hard to have muscular calves considering they have to support my heavy upper body. My upper arms are 14 inches and my forearms are 12 inches at their widest.

[mortal ice]

I’m a bit late to the discussion, but I would not recommend a 1,500 calorie deficit. You only need a 200-300 calorie deficit

[grizzled ridge]

I don’t know what I am doing. What am I supposed to do change my deficit 3 weeks in?

[mortal ice]

All you got to do is eat a little more. If you track your calorie intake it shouldn't be too hard, and you can eat high calorie healthy foods if you are worried about eating too much

[grizzled ridge]

So I have to eat more to loose more?

[livid venture]

Over how many days is the calorie deficit being calculated

That's my question

[grizzled ridge]

I’ve been doing 1,500 every day.

[violet cradle]

That's... not good

500 is much better

Generally 1500 calories is how much you should be eating per day

So for weight loss you should be having a deficit of 500

What you're doing is basically negating all your recommended daily calories

[grizzled ridge]

I thought it was based off maintenance calories and taking away 500 from that.

[violet cradle]

"A 1,200-calorie diet is much too low for most people and can result in negative side effects like dizziness, extreme hunger, nausea, micronutrient deficiencies, fatigue, headaches, and gallstones ( 23 ). Furthermore, a 1,200-calorie diet can set you up for failure if long-term weight loss is your goal."

Healthline.com

[grizzled ridge]

My mom is doing 1,200 lol. I know that’s to little.

[violet cradle]

"A calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss" also healthline.com

[grizzled ridge]

So what should I be taking 500 out of if It’s not based on maintenance cals?

Because the only reason I stuck with 1,500 is because my maintenance was 2,045.

[violet cradle]

Male BMR formula = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) − (6.8 × age in years)
Female BMR formula = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)TDEE = 1.2 × BMR if you have a sedentary lifestyle (little to no exercise and work a desk job)
TDEE = 1.375 × BMR if you have a lightly active lifestyle (light exercise 1-3 days per week)
TDEE = 1.55 × BMR if you have a moderately active lifestyle (moderate exercise 3-5 days per week)
TDEE = 1.725 × BMR if you have a very active lifestyle (heavy exercise 6-7 days per week)
TDEE = 1.9 × BMR if you have an extremely active lifestyle (strenuous training 2 times a day)

Here's the math you should be doing to determine your calorie deficit

[grizzled ridge]

Oh god.

Do I calculate my current exercise or what it use to be?

[violet cradle]

Current

Especially if you'll keep to your current workout plan

[grizzled ridge]

Please tell me I don’t have to take 500 from this.

Lmao

[violet cradle]

no

[grizzled ridge]

So it’s basically 1,500 still.

[violet cradle]

Yee

[grizzled ridge]

Ok. Phew. No progress wasted.

[violet cradle]

2,501.554 this is mine

I either have to cut my calories by a lot or increase the amount I'm working out

[livid venture]

^ Welshie’s got it

Basically the deficit must come from your TDEE and not your BMR

If you cut into your BMR you're going to end up burning muscle, not fat, because your body will burn the muscle first at that point since it has like. Better fuel or something along those lines. Cause your BMR is the calories you need to physically function if the only thing you do is rest.

[grizzled ridge]

I’m just glad I calculated it around the ballpark

1,500 has been very easy for me to maintain with our feeling like I am starving.

Got a lot of high protein meals and stuff.

[livid venture]

I don't even know what my TDEE is tbh

[violet cradle]

I've just started using a calorie tracker. Hopefully it helps. Apparently my recommended daily intake is 3000 calories based on their calculator.

[livid venture]

Depending on your size and the amount of work you’re doing…

I don’t use calculators myself so I’m sure my intake is way over my recommended.

[violet cradle]

It's only like 500 calories over my TDEE

So it's pretty accurate but I'll basically have to work out a bit more

[livid venture]

Just join the steadily growing club of people in here who run :D

[violet cradle]

Lol never

I've tried it

Also I had a herniated disc so running is probably one of the worst workouts for my back

[livid venture]

Oh god nevermind then ignore me

Do not run

[mortal ice]

How do you guys feel with a 1,500 calorie deficit? Are you energized throughout the day? Do you feel weaker?

[stuck hinge]

So i don’t count calories but with that being said i eat very lite and watch what I eat. Typically my intake:
Morning cup of coffee with creamer
Lunch: I rotate banana, granola bar (90) cal, yogurt dannon lite n fit.
Dinner: rotate grilled chicken, pork chops, salmon, side of frozen veggies, salad with lite dressing.

I’m probably about 1,500-2,000 calories if I actually counted.

I do not eat in morning and really eat at dinner.
After dinner its off to gym:
30min run/jog on treadmill
30-40min weight training/ core training.
But this works for me as a 41 mum.
Everyone’s body is different.
I also take fiber twice a day and apple cider vinegar. Also on diet medicine from doctor

[grizzled ridge]

Honestly I have never felt better!!

I like the portion sizes and food I am eating!

The only down side is that I get extremely sick when I eat more processed foods.

[stuck hinge]

Thats because @grizzled ridge its just horrible foods. I try and limit fast food/ frozen dinners etc. they are loaded with salt.

[livid venture]

Yeah that. They actually like. They taste worse, and they fill you up less. That’s not a made up thing. There is genuine science behind that

Fffffff what’s the book called…

[grizzled ridge]

It’s so weird how I use to crave those things. And now the idea just makes me sick.

[livid venture]

It’s not the omnivore’s dilemma..

[livid venture]

THERES ALSO GENUINE SCIENCE BEHIND THIS

[grizzled ridge]

I generally like making stuff at home.

And like when I do eat our such as today I get a smaller portion. I got a 6 pieces at McDonald’s.

[livid venture]

The Dorito Effect! That was the title

[stuck hinge]

Now when i look at fast food i just see salt and calories. My sweets tolerances have gone down too. Like sugars to me tastes much more sweet so i eat way less

[livid venture]

Basically the summary of all of it is that the chemical and caloric compositions of fast/junk/heavily processed food is such that A, the calories are reduced in both quantity and quality (which makes you feel less full, therefore you eat more of it to feel satisfied), B, your brain semi overwrites the tastes of things and it essentially tricks you into craving flavors that are not the same in nature (therefore you look for more similar tastes which are non natural, which leaves you less satisfied)

[stuck hinge]

Totally see this as facts.

[livid venture]

I was already well through the habits of eating as non processed as reasonable by the time the book came out and I read it but it was absolutely fascinating to see the science behind it

[stuck hinge]

Very nice. I don’t understand how being vegan is healthier. I get red meat is bad for you but to me vegan is replacing foods with supplements and or processed foods.

I looked at some of the vegan options and what i found is they are higher in calories and sometimes salt.

[livid venture]

I personally put 0 stock in any of that discussion ever

I do know veggie can be done perfectly well without compromising health

Like, nutrition I mean

I haven’t seen proof of that for vegan, comparatively, so

But I’m definitely not a person to talk to about food lol because I primarily know how to feed a competitive endurance athlete

[stuck hinge]

Oh i try and stay away from discussions as well.

[grizzled ridge]

I love choclate so much.

But some things that are chocolate I just don’t enjoy as much anymore

[craggy island]

Being vegan can be healthy if you do it well I think a lot of people go into veganism without properly considering diet

And it isn’t for everyone. But if you’re considering it make sure you research how to get everything you need from the food you can eat if that makes sense

Otherwise you’re going to end up without all the nutrients and good stuff your body needs to survive. Don’t just go in blind. Especially if you’re used to a meat heavy diet !! I’ve been a pescatarian for a few years and I’m really comfortable w that. Also if you’re a meat eater there’s a ton of delicious veggie meals you can eat (and don’t feel restricted, you don’t need to be a vegetarian to eat some vegetarian meals yk)

[craggy island]

Also on the note of calories and deficits

Does anyone have tips on how to meal prep/all that? I’m really not a big fan of counting calories for myself and I’d rather avoid that so if anyone has any tips on how to sort of vaguely follow a deficit without the stress of counting I’d love to hear it

[craggy island]

Also just got my hands on some creatine so woo!!

[light kraken]

My 10 mile is so soon!

[light kraken]

I did the cooper vo2 max test tonight! Has anyone done it

[livid venture]

I've heard of that one but never done it

How'd you do? :D

[light kraken]

I came out above average! So I will take that!!!!!

[livid venture]

That’s fantastic!!

I confess I don’t know like. How that stacks up. My version of calculating VO2 max is done upwards from race time?

[stuck hinge]

Woke up this morning so sore from really pushing myself at gym.

But at it again.

[light kraken]

10 mile race on Sunday! Furthest I will have ever run!!!!

[grizzled ridge]

YOU GOT THIS WOOO

[light kraken]

Thanks! I hope so!!!!

[livid venture]

You can do it!! Just one mile at a time and enjoy the atmosphere

[light kraken]

Thanks that means a lot

[stuck hinge]

Just got a compliment. They said my face is thinner and asked how much weight I lost. 😊😊

[light kraken]

Woo woo

[light kraken]

I did my ten mile at the weekend managed it in just under 1 hr 40

[grizzled ridge]

So when ever I do bicep curls my left wrist just can’t handle it. It got so bad I had to put a brace on it a week ago. I let it heal all the way up. But it still can’t support any weight on it. What should I do gym gods?

[light kraken]

Do you use supports? Have you had it looked at by a specialist

[violet cradle]

What weight are you using, how many reps and sets, and what type of bicep curls are you doing?

[grizzled ridge]

15. And dumbbells. It’s only my left wrist.

I can easily lift it. It just feels like my left wrist has no support what so ever.

I mean I have hyper mobility. So maybe that plays a part.

[grizzled ridge]

I do not. Should that be something I look into? I’m new to all this.

I have not had it checked out.

It’s a shame because 30/ 2 15s is the perfect spot for me to lift. And the bicep curl machine for some reason does not have a 30.

[light kraken]

I think if you had to put a brace on it! It would be worth having it checked

[violet cradle]

Maybe check out your wrist but maybe it's also an issue with forearm and wrist strength. Get your wrist checked out but also ask if forearm stretches and weight lifting would help. One of the best ways to improve wrist stability and strength is stretching the forearm or weight training.

Can never go wrong with this stretch

Doing this stretch I evened out my grip strength on both arms so my left wrist is as strong as my right

[mortal ice]

Yeah this is probably what’s happening. Your left forearm may not be able to handle the load. It’s an easy fix though! Stretches are great, and try incorporating some wrist curls too

[violet cradle]

Yee wrist curls are great for strength building

They are great at helping build strength especially if you plan on doing targeted bicep curls.

[violet cradle]

Does anyone have any recommendations for bodyweight or dumbbell exercises for building up your core? Other than Push-ups, planks, and sit-ups of course.

[livid venture]

Can't say much for dumbbell work doing stuff for core, but...

Squats, squat jumps, box jumps, medicine ball work (seated or standing rotations, sit-ups and throwing, over/under passing), flutter kicks, V ups, jack knives, penguins, Russian twists, bicycles, mountain climbers, dead bugs

Any of the ones on your back/sitting you can add holding a weight plate or dumbbell to

[violet cradle]

So like for a situp I'd hold a dumbell at my chest or my abs?

[livid venture]

Mmmmmm at your chest

[craggy island]

I long

For the gym

So bad

I’ve been so busy it’s horrible

I’ll be buying a normal gym membership in January (rather than the school gym) so I’ll be able to go pretty much all the time but til then I’ll have to suffer

What’s everybody’s week split and routines? I’m trying to build a new routine but I’m struggling a bit

[mortal ice]

I’ve been doing a push-pull-legs split for a while now and I find it works for me

[livid venture]

I’m supposed to be transitioning to twice a week lift but. We shall see

[craggy island]

Do you just rotate? I’m thinking I only really have time for a 4 day week

[mortal ice]

I do six days a week, but it depends on how often you want to hit a muscle group. You could do a push-pull-legs-cardio split for four days a week

Or you could do an upper body/lower body split with rest days in between

[craggy island]

Right. I want to do a more leg focused split but I’m not super sure how to get that with a 4 day week. I might plan for a 5 day one and try to hit legs twice, push, pull & cardio

[craggy island]

After thinking is there anything stopping me from not confining my split within a week???

lol

[stuck hinge]

Been on diet pill since summer and have gone from 183lbs to 157lbs. Size 16 (us) to now size 8. I have also been working out basically daily, watching what I eat, doing all the healthy things.

Back story I have been battling my weight for many years and excising/dieting. My lowest weight was 152lbs. I would lose 5 to 10lbs then gain 10-15 with in a month. I went to doctors many times and they told me to diet and working out, which i was already doing.
Then I switched doctors and went for blood work first, to rule out thyroid issues or anything like that.
Blood work came back normal, But i then weighed 182 still with dieting and working out. I talked to the doctor about results and weight. We both agreed to try diet pill and to keep doing what I have been doing.

And well now down to 157 and a few sizes in clothes.

My work outs are 30m or 3mile jog on treadmill or outside, 30m or more weight training, core strengthening.

[raw shale]

pls tell me the diet pill

[grizzled ridge]

Make sure we are promoting healthy weight loss in here!

[raw shale]

I imagine it’s a prescription pill

[violet cradle]

Making progress

[stuck hinge]

Sure its Phentermine and its much safer than over the counter shit. This is available only by prescription.

[violet cradle]

Down from 270 back in June

Crazy to me

[stuck hinge]

Not bas lyric but another one on board at gym.

[vivid obsidian]

Good shit my guy 💪

Love to see it

[violet cradle]

I'm almost at 210 even as of today. Tomorrow I probably will be

[violet cradle]

Almost to 200. 1 month to go to 190lbs!

[livid venture]

I have to say I enjoy every time the running for charity pops up because I get to wave around more keep on running merch without anyone knowing why it’s so funny to me.

[violet cradle]

My weekly workouts atm

[violet cradle]

What change can happen in 6 months with a little dedication

[grizzled ridge]

Pb is a no go for me in my cal def

[violet cradle]

I generally will use Powdered peanut butter

[grizzled ridge]

Which sucks because it’s so good

[violet cradle]

Which has 95% less fat

[grizzled ridge]

Tried it. It’s not my favorite lol.

I can only have 1,500 a day.

[violet cradle]

I can have 2100 a day not including the about 500-600 extra calories I burn on the days I workout

[grizzled ridge]

That’s almost double my intake lol

It’s really hard to get protein in my diet without losing a major amount of calories.

Struggles of being small I guess

[violet cradle]

When I get to my goal weight of 190 I'll start body recomp and then I'll need to eat 4500 calories a day based on my weight, height, age and activity level

[grizzled ridge]

It’s hard to know how much I’m supposed to eat because of me being trans lol

But 1,500 I’ve seen results with

[violet cradle]

Cause right now I'm cutting about 1.5-2lbs a week

[grizzled ridge]

That’s awesome!

I didn’t keep track when I was going regularly. I’m now going back because school is over. My class schedule was insane.

[violet cradle]

This was me in November vs Now

[grizzled ridge]

Happy for you!

[violet cradle]

Wait what the heck does this mean? I've never had an issue with getting a good number of calories from protein stuff.

[grizzled ridge]

You have more calories to eat

[livid venture]

Protein calories are incredibly worth it, though

They last longer and fuel more

Protein and complex carbs will get you through a day energy wise

[violet cradle]

Yee

So let's say

You use a protein powder shake with just water. That can give 30-50g of protein depending on the powder for only like 300 calories

[grizzled ridge]

If I only have 1,500 calories a day

I only have 500 for every meal

Leaves me 200 for anything else

[violet cradle]

And 5 tenders of grilled chicken can give you around 70g of protein for about 500 calories

[livid venture]

^

[violet cradle]

You're just not eating the right things

[grizzled ridge]

So a shake would knock down my chances of a meal. I mostly use protein shakes when I am on the go. Or during morning.

[grizzled ridge]

Ok yes. But there is more to a meal than just meat and protein.

[violet cradle]

Honestly your body doesn't actually need 3 whole meals each day if you're snacking throughout the day

[livid venture]

So the thing about calorie cutting is that it's near impossible to manage 3 square meals and a calorie cap

[violet cradle]

Exactly

[grizzled ridge]

That’s why I sacrifice my breakfast most of the time.

[livid venture]

And if- No

[violet cradle]

I only eat about 2 meals and a few snacks

[grizzled ridge]

+food is super expensive.

Especially meats

[livid venture]

You want energy throughout the day, you prioritize breakfast

[violet cradle]

Depends on where you're getting it

[grizzled ridge]

I don’t always have time for breakfast.

I am about to have two jobs and go to college full time.

3 if the apprenticeship goes well

[violet cradle]

You can get a lb of chicken for about 2$/lb at Aldi

It doesn't have to be expensive

[grizzled ridge]

Either way I have to keep my def flexible because I don’t have a schedule.

[grizzled ridge]

I get perdue chicken strips for quesadillas lol

• deli for sandwiches

[livid venture]

Sure, but you can swap in something easier to go with like a protein shake and ensure you have fruit and such, or have something you can toss in the oven to heat up when you wake up so it's ready when you need to leave, etc

As well as prepping your lunch to be well packed

It's less of a concern about "is breakfast or dinner better" and more about the fact that if you're going to be out doing things all day, you need to frontload your calories

[grizzled ridge]

As long as I am in a deficit and regular exercise I’ll see progress

[violet cradle]

Most Protein Powder brands give a whole bunch of vitamins with the protein so it's not necessarily a bad thing for one of your meals or snacks to be just a shake

[grizzled ridge]

Usually go for the Chobani shakes

Easy grab before class

[violet cradle]

Also make sure you're getting enough fiber

[livid venture]

@violet cradle I'll bite, have you got any tips for putting together meals?

[violet cradle]

That's probably one of your big mistakes. Buying premade stuff typically gives you more calories than if you prepared it yourself even the night before in the case of a shake.

[livid venture]

I'm severely undercaloried and I need better ways to get protein in than bars and shakes- I went to the doctor at the end of April and I'd lost ten pounds since last August

[violet cradle]

Generally I have enough time to take 20-30 minutes to make myself something and eat it so meal prep isn't something I usually do

[livid venture]

Oh sure! Meal prep isn't the issue, I meant more of what are you typically making/eating

[violet cradle]

Do you like pancakes at all?

Cause I swear by Kodiak Power Cakes

[livid venture]

When I can make them, yes!

[violet cradle]

15g of protein in one serving

And use Whole Milk and liquid egg whites to get it to around 23g

Makes about 4 pancakes and I add powdered peanut butter to give it a little bit of kick

[livid venture]

Oooooh yes I've had those before, just getting ahold of the mix is the pain in the butt for me right now. I need HEB to put a store closer to me

[grizzled ridge]

If I made it myself it would be about the same calorie wise. One of those is 170 cals. One scoop of powder is 120.

And I really enjoy them.

[violet cradle]

But let's say you made it with the powder using water only. You'd have 50 more calories to use throughout the day and if you did the same with other meals you'd be able to get more available calories to get yourself some more snacking capabilities

[grizzled ridge]

Yes but you need to also keep a balance of enjoyment and goals.

[violet cradle]

Yeah. Honestly in my opinion one of the best ways to get protein is to use Whole Milk over skim milk or other alternatives. Also basically whenever I use peanut butter I use natural stuff or the powdered stuff.

[grizzled ridge]

For me it meets my goals. And I enjoy having them. Doesn’t always need have logic to be beneficial.

[violet cradle]

Eggs are a great way to add protein

[grizzled ridge]

Love eggs.

[violet cradle]

Gets you some good nutrients as well

I generally will substitute liquid egg whites for eggs because 1 Large Grade A egg has something like 63% of your daily cholesterol

[grizzled ridge]

You know what I really love to do. Go to Texas road house. Such a big meal for little cost and calories.

When I go out to eat I leave 1,000 to eat.

[violet cradle]

Wait

Quick question

[grizzled ridge]

Yes?

[violet cradle]

Do you factor in how many calories you burn during a workout to your deficit?

Cause that would change everything

Like

[grizzled ridge]

No. Don’t know how to begin with that.

[violet cradle]

Do you use a calorie counting app or do you have anything you use to track your workouts

Like a smart watch

[grizzled ridge]

I typically never track my work outs. Kinda. Depends on what you mean by track?

[violet cradle]

Like

[grizzled ridge]

I do the same things , same times a week. And usually am out within 40-60 minutes.

[violet cradle]

Do you use say fitbit

Ok ok

[grizzled ridge]

I do not. Only thing I track is my calories.

[violet cradle]

https://www.niddk.nih.gov/bwp
This website basically tells you what your recommended calorie intake should be based on several different metrics. Nutritionists use this all the time.

[violet cradle]

What do your workouts typically look like

[grizzled ridge]

I’m sure it’ll be around 1,500 unfortunately. Always ends up that way.

[violet cradle]

In terms of type of exercises, intensity, and time-frames of your rests between sets

[grizzled ridge]

20-30 minutes of cardio. About 3 reps of 12 on 5 machines. And then I use the free weights and do normal arm work outs lol.

Don’t ask me the names for any of them. Lol

Some machines I’ll do until failure depending on where I am at.

It’s not fully planned out. I go there gym to also just get the stress out. So some days I really just want to push myself.

[violet cradle]

20-30 minutes of cardio should get you burning around 200 calories

If your doing about 20-40 minutes of weightlifting you're probably burning around 200-400 calories. About 100 calories per ten minutes of weightlifting.

So on the days you work out you need to factor into your calories that you've burned off that many calories in addition to your deficit. So you need to eat to make up those calories you've burned while still staying at 1500 calories net

So let's say you burn approximately a total of 600 calories every day you workout

You should be eating 600 more calories to make up for that

[grizzled ridge]

That would be my recommended normal intake of calories.

[violet cradle]

So 2100 calories?

[grizzled ridge]

So work out without the deficit?

[violet cradle]

What

No

Your deficit is 1500

[grizzled ridge]

Yes.

[violet cradle]

What is the amount of calories you allot yourself to eat a day

[grizzled ridge]

I try to stay in 1,500. But because of the trans thing 1,800 max. Because that’s what it would be if I was cis. But with my hormones it’s a whole mess.

[violet cradle]

So

Your deficit is not the same thing as your calorie intake

Your deficit is what the difference between your needed amount of calories to maintain your weight and the amount of calories you allot yourself

So I need somewhere around 3500 calories a day to maintain my weight

But I'm eating around 2100 calories a day for to lose the amount of weight I'm aiming for

[livid venture]

Oh we stopped having anything other than whole milk in the house like a solid decade ago. Apparently it makes it harder to get a good milk foam for lattes

[violet cradle]

That's not even including the amount I burn in a workout

[grizzled ridge]

To maintain my weight it’s recommended I stay within 2100 calories. I am eating 1,500 to loose.

[violet cradle]

Is that what the NIH calculator said?

[grizzled ridge]

It is what every calculator and person I have spoken to has said lol.

[violet cradle]

Ok

So

[grizzled ridge]

You gave me a calculator once and it said that i believe lol.

[violet cradle]

I think your mistake here

[grizzled ridge]

It’s doable if I am smart. But a pain in the ass.

[violet cradle]

Is that you're not accounting for the calories you're burning working out

[livid venture]

Your calorie count needs to be the count on top of what you expend working out

[violet cradle]

So ultimately on the days you workout you need to eat 400-600 more calories a day

[livid venture]

^

[violet cradle]

So you're supposed to be eating 1500+(~400-600) calories a day when you workout

[livid venture]

If you work out and only eat 1500 calories, you're actually only taking in 900-1100 for the day, which is starting to get into unhealthy territory

[violet cradle]

Any calorie calculation has to take into account any calories you've burned that day

[livid venture]

Like, my brother probably expends upwards of 2500 calories a day in season. (I'm lowballing for sensibility's sake)

So when I say he's eating 5k calories, I mean he's eating back that 2500 and THEN eating 2.5k

[violet cradle]

Yeah

Once I'm at the point where I have to maintain my weight

I'll need 4000 calories to function and on days I workout I'd need to add 600-800 calories to that in addition to the 4000 calories I regularly would eat.

[livid venture]

Yup!

[violet cradle]

Michael Phelps burned so many calories when he was competing that to function he needed 8,000-10,000 calories a day

[livid venture]

(It's also worth noting that you always need to eat to your basal metabolic rate, which is why I lost ten pounds that I did not have space to lose)

Yup

[violet cradle]

Yee

My basal metabolic rate is something like slightly under 1950kcal

[livid venture]

There is a point with elite athletes where we are padding our diets with lower quality calories xD

[violet cradle]

Yee

I mean

He probably had to eat so much ice cream and fast food just to get his caloric intake up lol

[livid venture]

I've never been there thank god but I know it happens

[violet cradle]

Because if he was trying for actual nutrition he'd get nowhere near that many calories

[livid venture]

Beer is also a favorite xD

[violet cradle]

True lol

All those carbs

[livid venture]

Elite athleticism is learning that as healthy as you eat, it's more important to strategically choose when you're consuming your healthy meals and saying fuck it the rest of the time xD

[violet cradle]

Honestly

As long as you're consistent in your diet your body will adjust to what you're eating in a relatively healthy manner

[grizzled ridge]

I guess that it why I lost so much so fast

[violet cradle]

Yeah you should not be eating only net 900-1100 calories a day

I can't think of many people who actually have that small of a metabolism

[grizzled ridge]

I got so use to it. Once I got a month in my body got so full from so little.

Made going out cheaper lol

Alright y’all I gotta drive! Chat with you in a bit!

[violet cradle]

You were probably not even gaining muscle at that point cause your body had cannibalize it to keep up your energy levels

[livid venture]

I have a critically underweight BMI and my BMR still isn't that low lol

[violet cradle]

I'd say if your issue is you can't eat enough calories then don't necessarily worry about what the nutritional value of what you're eating is because bulking is more important than nutrition if your BMI is that low. Once you get to a place where you are maintaining your weight then you can worry about nutrients.

[violet cradle]

Crazy day yesterday

[stuck hinge]

Its so nice being end of school time cause i can walk the track at lunch and run during the evenings.

[loud idol]

Going for my first run in a long time tonight needless to say it'll most likely be a brisk walk with some intermittent jogging!

[loud idol]

The bright nights are great too!

[stuck hinge]

Yes they are. Next week a few days i’m going to run the track after work cause it will be free. Another bonus of summer and working for school

[loud idol]

That's a nice perk!

Are you training for anything or just a regular runner?

[stuck hinge]

Yes it is. And just training my fat arse to not be fat.

[loud idol]

If you are out walking and running your doing alright!

[stuck hinge]

Yea and go to gym M-th and sat

[loud idol]

I've become very sedentary!

[loud idol]

I can't get on board with the gym I def think outdoor fitness is the way for me

[stuck hinge]

I love my gym its family owned and everyone is nice. I just pop in my ear buds and workout. I get into my own little world.

[loud idol]

That sounds like a nice one!

[violet cradle]

I could never work out outside lol

I'm very much a gym rat at this point

Too used to using cable machines and free weights.

[grizzled ridge]

What is everyone’s go to snack for when you have a sweet tooth?

I’ll literally just have a bowl of whipped cream and fake chocolate chips.

Or take 5 calorie chocolate sauce and put it over pine apple.

Any other ideas ( especially ones that include chocolate ) that are low calorie throw them my way!

[loud idol]

I'm no help... I snack but nothing low calorie about them! 😄

[livid venture]

I got nothing

Fruit maybe?

Melons and grapes are high in water content so

[violet cradle]

I get a Take 5 bar lol. One serving is about 310 calories. But my budget allows for that.

Quite honestly you're very restricted in what you can eat with your calorie limit

[grizzled ridge]

Eh. I make it work.

[violet cradle]

Although again, you should be eating more on days you work out so maybe that would be manageable if you ate a candy bar here or there.

[grizzled ridge]

Honestly I don’t go into depth about it. So it doesn’t drive me crazy.

You’ll see me eat a cake for 700 cals. And just suck it up for the rest of the day lol.

I actually don’t like cake. But you get what I mean lol.

[violet cradle]

Wait are you still only eating 1500 calories every single day?

Or are you accounting for the calories you burn on days you work out and eating an additional 400-600 calories?

[grizzled ridge]

Still 1,500.

[violet cradle]

Because the former is super unhealthy

And actually detrimental

[grizzled ridge]

Actually 1,700 today. I found this feature on my fitness app that puts calories back depending on exercise

I was super active today lol.

[violet cradle]

This is my calorie deficit for today

Usually I burn about 600 extra calories so I'll eat more on days other than Wednesday, Saturday and Sunday

[grizzled ridge]

I went over by 32 whoops..

[violet cradle]

Going over by less than 100 calories is nothing lol

Barely impacts anything

[grizzled ridge]

That’s all I had today.

[violet cradle]

What workout did you happen to do today

[grizzled ridge]

25 minutes intense cardio. 1 hr walk. And 30 minutes on lifting machines.

And then I do 5 hours of lifting boxes at work. If that counts.

[violet cradle]

Oh

So

[grizzled ridge]

I noticed when I logged that stuff ( except lifting ) it added more on.

[violet cradle]

If you're lifting boxes for 5 hours you should not be eating only 1500 calories a day

Do you use a smart watch?

[grizzled ridge]

On days where I am working I have a lot do protein.

Of*

[grizzled ridge]

I do not! I have been thinking about getting one. But I just haven’t had the money.

[violet cradle]

You're not accounting for the fact that you're doing a manual labor job for 5 hours a day. I walk around a lot for my job but very little lifting and the do strenuous exercises 5 days a week. So to account for that my body needs at least 4500 calories to maintain my weight. Again I will refer you to the NIH's calculator which takes into account all physical activity you do to get an accurate measurement of what you'd need minimum to function.
https://www.niddk.nih.gov/bwp

Because you're not eating nearly enough to account for all the physical activity you're doing

You're basically starving yourself and not building any muscle at all at this point

[grizzled ridge]

My goal is just to loose at the moment.

[violet cradle]

But at this point you're losing too much too fast. A healthy amount of weight loss is about 1-2lbs a week.

It's really unhealthy and going to impact your body long-term if you continue the way you are right now.

Do you have a goal weight?

Because for someone your size there's a certain point in which you can be underweight and I'm gonna guess that it's approaching that.

[grizzled ridge]

120

[violet cradle]

How tall are you

[grizzled ridge]

I’m far from that unfortunately!

I am 5”1

[violet cradle]

What is your current weight?

[grizzled ridge]

In the beginning of the year I was more consistent. I went from 165 to 150 in the span of 2 to 3ish months.

I am at 150 currently.

[violet cradle]

Based on the things you just told me and inputting those into the NIH's calculator this is what you want to do if you want to reach this weight in 180 days.

At this point

Your calorie intake of approximately 500 less than that is actually unhealthy

You'd be losing about 2lbs a week with the 2000 calorie diet

But currently you're probably losing more like 3-4lbs a week which is unhealthy weight loss

If you got a smart watch I'm willing to bet that you burn more calories than you think you do

[grizzled ridge]

Did you put female or male in there?

Honestly I wouldn’t even know what to put for that.

[violet cradle]

Female is 2000 calories but Male is 2400 calories to reach 120 in 180 days

[grizzled ridge]

See. Don’t know what to do there.

[violet cradle]

So regardless you're eating way too little

Let's say we should use the male statistics

Right now you're eating almost 1000 calories less than you should be every day not even accounting for workouts

500 if we use the women's statistics

Which is extremely unhealthy

And honestly a goal weight isn't even necessarily the best metric to usr

A goal body fat percentage is a much better metric

Like

I'm serious when I say if you don't change the way you're eating the consequences are not good

[grizzled ridge]

I know what those are unfortunately.

[violet cradle]

Honestly increase your intake at least to the 2000 mark. Because a 400 calorie deficit is much more manageable.

I'm assuming hrt doesn't change that much fundamentally in terms of weight loss but honestly I think it's better err on the side of closer to 2200

And if you're losing about 1-2 calories a week at that that is where you should aim for

[grizzled ridge]

It changes how weight is distributed , metabolism and muscle growth. Essentially I’m at the same level of Testosterone as any other guy.

[violet cradle]

Well

Then I'd go more for 2200

Or even at 2400

[grizzled ridge]

Gotcha

[violet cradle]

Your body will thank you

[limpid estuary]

Idk what brands you have over there but low calorie hot chocolate is good for my sweet tooth (I rarely do but it hits the spot). The one I have is called options at around 30 cals a serving. I usually dip a biscuit in it too (cookie) if I have the extra cals left for snacks

Or chocolate mousse usually around under 100 cals for a pot

[grizzled ridge]

Omg really?! I love mousse!!!!

[limpid estuary]

Yeh! Idk American brands but have a look when you go food shopping! It’s light and airy so normally they are around just under 100 calories per serving!

Some cereal bars are good too, we have a brand called alpen delight here and a bar is like 70-95 cals depending on the flavour

[violet cradle]

You can make a protein filled mousse for a small amount of calories less than 100

But again you should be eating more so you shouldn't necessarily be going for smaller lower calorie foods but larger meals with a lot of protein and nutrients.

[forest olive]

Hey!! Can I join in the fun? Combining gym with running

Prefering the latter because of the warm weather now

But still going to the gym at least 1-2x/week

[grizzled ridge]

Hey same!!! I am actually building my way up to do a marathon one day! You are very much welcomed in here!!!! : D

[violet cradle]

Nerf Wars are a surprisingly good workout. Burned about 1500 calories over 2 hours or so.

[livid venture]

Oh I bet

[violet cradle]

I've started taking pre-workout and creatine and I've definitely been noticing a difference.

[grizzled ridge]

How so?

[violet cradle]

Better muscle recovery, firmer and more voluminous muscles, more muscle growth and better energy going into a workout.

[forest olive]

I did one and it absolutely sucks!! Ahahah

After hour 3 is just absolutely hell ahaha

I will stick to my half marathons, thank you very much!

[limpid estuary]

I absolutely salute to those who run. I want to like it so bad but it’s not for me

[livid venture]

It's a vibe tbh

[forest olive]

You just need to start, trust me

Once you get a taste for it...then the trouble starts

[raw shale]

I’ve tried and the burn hurts too much

[forest olive]

Ahahah push through that

I used to hate it, my sides hurt every single time

Didn't know how to breath while running

Now I run marathons and half marathons

If I did it, you can do it too

Cmon ellie!

[raw shale]

Hahaha then my knees hurt then my feet hurt

it just spirals

i do go gym almost every day but sadly no running involved 😂

[livid venture]

And that's ok

Some people's joints are just like. Not able to handle it. Although if it's progressive and not joint concentrated it could be your shoes and socks causing the issue

[raw shale]

yes i always blame the shoes

[forest olive]

Of course, I was just refering to the normal "getting tired" feeling

[raw shale]

i missed my gym class so i popped to gym for 20 mins and ran on treadmill ironically

found without realising i was doin rhythmic breathing but then when i clocked on i was doing that i felt out of breath 😂

[forest olive]

Ahahaha your mind is playing tricks on you

[loud idol]

Got out for another run had hoped I'd manage to do it more regularly but it's better than nothing!

Making friends along the way 😊

[forest olive]

Love it when I find animals and cute dogs along the way

[fluid minnow]

Looking great man!

[loud idol]

I did nearly have a heart attack once when a pheasant flew out of the hedge! But yep cute dogs 🥰

[forest olive]

Oh shit

[loud idol]

Well done welshie!

[forest olive]

My worst one was a pitbull and two german shepherds chasing me

[loud idol]

That would def make you run faster!

[forest olive]

And go in the middle of the street and almost get run over

[loud idol]

Glad you survived that ordeal!

[violet cradle]

Thanks! I'm super proud of how things have been going. Initially I was disappointed that I couldn't reach 190lbs but then I realized that body fat percentage was more important than a stupid number on a scale. I'm 5lbs heavier than I was in May but have replaced 7% of fat with muscle instead. I'm super happy with my progress and at this point I've transitioned to keeping my weight stable around 205 (give or take a few pounds). I'm now eating 3500 calories a day and it feels like I can listen to my appetite and to not have to worry about cutting anymore is great. I started taking pre-workout and creatine supplements and it's been working wonders.

[loud idol]

Definitely it's more about health than what weight you are!

[violet cradle]

Yeah. And honestly I had been using a BIA Scale to track my progress but didn't know those are notoriously bad at calculating your body fat percentage. So when I used the Navy Method and found out I was more like 13-14% body fat versus it saying I was at 20% via Bioimpedance it felt like what I was seeing physically wasn't lining up with the number on the scale.

And then basically finding out that my body fat percentage had been being calculated all wrong was so freeing.

[iron adder]

went to the gym for the first time in like 2 years

AND THEY HAVE THE STAIR MACHINE 😻

[iron adder]

my muscles are sore as hell…

[iron adder]

ok but like

done an hour today and yesterday

and while my muscles are slightly sore i feel good in general

a but tired tho

[limpid estuary]

Your body be getting used to it! Well done Felix 🙌

[iron adder]

thank you tea 🙂‍↕️

but the good thing is im gonna get muscles and strength

[iron adder]

@limpid estuary turns out the nuts were not enough…

[limpid estuary]

NOOOO

Maybe some salmon

Plus side is omega 3

[loud idol]

Random fish pies 😄

[limpid estuary]

That’s so random 😂

Your freezer stuff? 😂😂

Tbf tho I’d eat it LMAO

[loud idol]

Oops meant to post in cooking not gym and fitness 😆

[limpid estuary]

I didn’t even notice HAHAHA

[loud idol]

Yep 😂 tea tomorrow sorted at least!

[limpid estuary]

Hang on a NORTHERNER???

TEA

[loud idol]

I'll need to do some gyn and fitness as we had lots of melt ice cream so made milk shakes 😂

[limpid estuary]

Someone that also says tea in this server 😭😭

[loud idol]

Haha I switch between tea and dinner

The only one I don't say is supper

[limpid estuary]

I only say dinner to please the southerners 🥸

[loud idol]

Northern ireland if that counts

[limpid estuary]

I didn’t realise you guys said tea!!

[loud idol]

I'm trying to think now what my friends mainly say?

I shall survey them and get back to you 😄 in case its just me!

[limpid estuary]

Please do! 🤣

[iron adder]

i have no salmon

tea im polish i dont have any spare money for a salmon

[iron adder]

went on a run today 🙂‍↕️

ran for like 10 minutes and got tired tho

[livid venture]

10 minutes is good!

Next you aim for 15, and once you've got 15 handled, move on to 20!

[iron adder]

😟

youre telling me i have to run MORE???

[iron adder]

got that post workout snack

greek yogurt, banana, raspberry cranberry and linseed muesli and almonds with cashew

[violet cradle]

It's been a while but I'm really proud of this set. 675lbs for 7 reps (last rep doesn't count imo). I did two prior sets if 675 for 5 reps each. Making great progress. Last week was 12 plates plus the base 105 now I added 30lbs.

[iron adder]

i took some pre workout

MY WHOLE BODY ITCH 😭

and it apparently lasts for an hour

[iron adder]

it took 2.5 hours for it to stop itching 😔

[violet cradle]

Beta-Alanine will do that lol

Also new record. 12 reps for 660lbs. 105 base, 12 plates, and 15lbs added.

[iron adder]

it killed me

i felt like i was being burnt alive 😭

[iron adder]

almost a day later i still feel the itch

beta alanine is my new enemy

[violet cradle]

That sounds like an allergic reaction. You probably should stay away from pre-workout and just use coffee or energy drinks

[livid venture]

I was going to say, if the reaction is still going, that sounds like an allergy

[iron adder]

no coffee or energy drinks for me

since uh

i have anxiety and avoid caffeine

[mortal ice]

What preworkout were you taking? The prolonged itching could be caused by an allergic reaction to even other ingredients or you could be hyper sensitive to the beta alanine

[iron adder]

nah i figured it out eventually it was def beta alanine

cause i was supposed to take 1g for my first time and i took 5.5g 😭

but i also had these substances on my allergy panel and none of them im allergic to

[iron adder]

also
beta alanine
l-arginine
l-citrulline
gluconololactone
choline
plant extracts
and vitamin b6

now i am not allergic to the plant extracts jsyk

[mortal ice]

Oh dang 5.5g is a ton! I don’t think I’ve ever taken more than 3g. L-citrulline and choline can cause some itching but not to the extent of taking 5 times the regular amount

[iron adder]

yea um

i got the shot bottle

and i didnt know you had to take a teaspoon of it

and i downed the entire bottle 💀

[violet cradle]

Lol

Yeah most pre-workouts have 1-3g of it.

[iron adder]

hitting the gym again 😎

hope it doesnt hit me back

[violet cradle]

After 2-3 months I'm finally back to 700lbs on the Leg Press baby!

[grizzled ridge]

Me: oh awesome! V8 vegetable juice! What a great way to give me some energy to get me through my classes without spending all my calories!

https://tenor.com/view/skeleton-reaction-information-my-reaction-to-that-information-my-honest-reaction-to-that-information-gif-613275461876515673

[loud idol]

As the end of the world may not be imminent I am clambering back on board the fitness train

Aiming to lose 10lb and tone up hoping chatting here will help me stay on track!

[limpid estuary]

920mg sodium?????

[grizzled ridge]

Yep

[loud idol]

Feeling bad I did so few steps today but then realising it's hard to have energy when you've had less than 4 hours sleep 😂

[grizzled ridge]

Just tried pre work out for the first time

Oh my

[grizzled ridge]

They changed the machines at my gym. And now I have to learn how to use/ adjust them all again.

[livid venture]

Oh I hate when they do that

[grizzled ridge]

Now I can’t use the bicep curl machine.