Essential Random Gym Thoughts Revisited...

[dora_da_destroyer]

Spin Biking, I try to stand 45 seconds, sit 15 and go from there. With the steps I try to go hard for a hour when I get the chance, but mostly steps

aight, i do classes on my bike and i know that doing 1:45 worth of spin daily would be too much. you might be doing too much cardio. get your steps in with your walking and maybe just do one spin session but go hard at it (i'd suggest following a class - peloton app plug - as they're programmed to be more effective vs you hopping on the bike and freestyling). and of course the biggest piece - tighten up the cals

 

[KingsnBucs1987]

How are losing weight and building muscle at the same time? That’s not really optimal/realistic in a short period.

How many cals are you eating per day? Macros?

Cals are around 18-2300 a day, I used a calculator, can't remember the site, but it said with my activity level, I should consume like 3200 a day, but I don't like eating that much so I dropped it by about a 1000.

Build muscle is prolly the wrong word, more toning up as I lose weight.

Macros, I try to do about 130 grams of protein a day

aight, i do classes on my bike and i know that doing 1:45 worth of spin daily would be too much. you might be doing too much cardio. get your steps in with your walking and maybe just do one spin session but go hard at it (i'd suggest following a class - peloton app plug - as they're programmed to be more effective vs you hopping on the bike and freestyling). and of course the biggest piece - tighten up the cals

That crossed my mind that I've might have been doing too much cardio. I try to break it up and fit a set up push-ups or dips in every 10 minutes.

The calorie count has been rough, but I got a decent grasp of it.

I can probably do a better job of getting my macros in order.

 

[dora_da_destroyer]

Cals are around 18-2300 a day, I used a calculator, can't remember the site, but it said with my activity level, I should consume like 3200 a day, but I don't like eating that much so I dropped it by about a 1000.

Build muscle is prolly the wrong word, more toning up as I lose weight.

Macros, I try to do about 130 grams of protein a day



That crossed my mind that I've might have been doing too much cardio. I try to break it up and fit a set up push-ups or dips in every 10 minutes.

The calorie count has been rough, but I got a decent grasp of it.

I can probably do a better job of getting my macros in order.

My tried and true it make a meal plan and stick to it. Don’t have to count cals everyday since you’ve planned it all out. Eat the same shyt, it’s boring but effective.

also, I found it better to calculate my cals based on a sedentary lifestyle, not by counting my activity (TDEE), that way your exercise cals are just a bonus.

 

[The ADD]

Cals are around 18-2300 a day, I used a calculator, can't remember the site, but it said with my activity level, I should consume like 3200 a day, but I don't like eating that much so I dropped it by about a 1000.

Build muscle is prolly the wrong word, more toning up as I lose weight.

Macros, I try to do about 130 grams of protein a day



That crossed my mind that I've might have been doing too much cardio. I try to break it up and fit a set up push-ups or dips in every 10 minutes.

The calorie count has been rough, but I got a decent grasp of it.

I can probably do a better job of getting my macros in order.

It’s a layered situation. You cals/macros probably aren’t dialed in so “between” 1800-2300” is a big swing when you don’t have a baseline.

My guess is that you’ve come down a fair bit on the scale and your body has reached a new set point thus the wall. Some of your activity isn’t really tangible and enough to bust through a plateau. The push-ups and dips are probably just movement at 100/50, keep in mind that you are getting lighter and using the same method so the stimulus isn’t the same as when you started. The walking at work sounds casual. It’s good but if you are doing that everyday that’s not really a lot of stimulus either.

None of this is criticism but it’s kind of inevitable when you don’t have a baseline with cals/macros and the workouts remain the same. A wall is usually going to appear unless you are truly obese and have more to lose.

 

[KingsnBucs1987]

It’s a layered situation. You cals/macros probably aren’t dialed in so “between” 1800-2300” is a big swing when you don’t have a baseline.

My guess is that you’ve come down a fair bit on the scale and your body has reached a new set point thus the wall. Some of your activity isn’t really tangible and enough to bust through a plateau. The push-ups and dips are probably just movement at 100/50, keep in mind that you are getting lighter and using the same method so the stimulus isn’t the same as when you started. The walking at work sounds casual. It’s good but if you are doing that everyday that’s not really a lot of stimulus either.

None of this is criticism but it’s kind of inevitable when you don’t have a baseline with cals/macros and the workouts remain the same. A wall is usually going to appear unless you are truly obese and have more to lose.

So it's probably time to reconfigure the my workout and actually dial in on the macros so I can push through the wall. Is there a good guide to follow or tips I should use?

 

[KingsnBucs1987]

My tried and true it make a meal plan and stick to it. Don’t have to count cals everyday since you’ve planned it all out. Eat the same shyt, it’s boring but effective.

also, I found it better to calculate my cals based on a sedentary lifestyle, not by counting my activity (TDEE), that way your exercise cals are just a bonus.

Yeah I've been doing that lol and you ain't lying.

I try to stick to a small/medium breakfast of either a salad or some mixed veggies and a protein and then for dinner, I do the same, but eat more protein.

 

[The ADD]

So it's probably time to reconfigure the my workout and actually dial in on the macros so I can push through the wall. Is there a good guide to follow or tips I should use?

I’d start over with the calculator honestly. To @dora_da_destroyer point set it at sedentary and then see what that gives you. I wouldn’t slash it quite 1000 because of you start there and then need to cut cals you start talking about 1400s and 1600s.

On the Macro from at a minimum you gotta dial in the protein probably closer to 150 per day.

 

[KingsnBucs1987]

I’d start over with the calculator honestly. To @dora_da_destroyer point set it at sedentary and then see what that gives you. I wouldn’t slash it quite 1000 because of you start there and then need to cut cals you start talking about 1400s and 1600s.

On the Macro from at a minimum you gotta dial in the protein probably closer to 150 per day.

Yeah I just did the calculator and it says I should be at 2100 a day on sedentary, so I should knock it down to around 1500.

The macro portion is definitely gonna be the harder part for me since I gotta up the protein by 30-40 grams and lower my carbs by about 40-50 grams a day.

 

[The ADD]

Yeah I just did the calculator and it says I should be at 2100 a day on sedentary, so I should knock it down to around 1500.

The macro portion is definitely gonna be the harder part for me since I gotta up the protein by 30-40 grams and lower my carbs by about 40-50 grams a day.

1500 is woman levels start at 1800 and see how that goes for two weeks.

Height and Weight again?

 

[KingsnBucs1987]

1500 is woman levels start at 1800 and see how that goes for two weeks.

Height and Weight again?

5'9"
186

 

[ThiefyPoo]

Your gym is not like where most ladies are working out. Just trust.





You can most definitely take a pree® at night and have it not affect your sleep, you just have to know how to dial in your timing and dosing.

You and @dora_da_destroyer in here telling on yourselves ITT.

Rookies.

I was tired man and no I’m not taking a pre work out at night I’ve been there before smh .

 

[phcitywarrior]

Any tips for a once you hit that wall and trying to keep losing weight and building muscle.

Haven't you dropped a significant amount of weight since the pandemic? If so, you may just want to let your body adjust to your new weight for a bit. You'll definitely want to recalculate your calorie requirements now since your body isn't as large anymore and doesn't need as many calories.

My tried and true it make a meal plan and stick to it. Don’t have to count cals everyday since you’ve planned it all out. Eat the same shyt, it’s boring but effective.

This. One of the reasons I kind of miss working in the office. Bringing my lunch M-Th made it so much easier to track calories.

A wall is usually going to appear unless you are truly obese and have more to lose.

Yea at 5'9 and 186 depending on his body fat %, he may getting close to his ideal "healthy" weight so the lbs are gonna come off slower.

 

[KingsnBucs1987]

Haven't you dropped a significant amount of weight since the pandemic? If so, you may just want to let your body adjust to your new weight for a bit. You'll definitely want to recalculate your calorie requirements now since your body isn't as large anymore and doesn't need as many calories.



This. One of the reasons I kind of miss working in the office. Bringing my lunch M-Th made it so much easier to track calories.



Yea at 5'9 and 186 depending on his body fat %, he may getting close to his ideal "healthy" weight so the lbs are gonna come off slower.

Yeah dropped about 160 over the past 2 years. It's weird cause I don't wanna stop, but at the same time, I know I can't keep that same pace, so it's like I'm stuck in this weird ass balancing act lol

 

[dora_da_destroyer]

Yeah dropped about 160 over the past 2 years. It's weird cause I don't wanna stop, but at the same time, I know I can't keep that same pace, so it's like I'm stuck in this weird ass balancing act lol

 

[phcitywarrior]

Yeah dropped about 160 over the past 2 years. It's weird cause I don't wanna stop, but at the same time, I know I can't keep that same pace, so it's like I'm stuck in this weird ass balancing act lol

Congrats G! That’s a big achievement.

The plateau you’re seeing is probably your body getting to its ideal weight. It may be time to start focusing more on a body recomp or increase your activity levels if you still wanna shed weight. At 1,800 calories a day you really don’t have much room to cut on the food.