Calculating Calories for WEIGHT LOSS or Muscle Gain: 5 Key Steps | Mind Pump 1830
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- čas přidán 10. 07. 2024
- 00:00 MAPS HIIT GIVEAWAY
01:40 One of the MOST important steps when it comes to fat loss and muscle gain, is figuring out how many calories your body needs every single day to maintain.
03:16 Understanding your metabolism, tracking, and the extreme variance of macro calculators.
08:16 Beware of inaccurate food labeling.
Five Steps to Determine Your ideal Caloric Intake.
11:35 1 - Track calories & macros for two weeks.
17:58 2 - Track body weight & measure.
22:57 3 - Adjust calories according to your goal.
29:57 4 - Don’t radically change activity.
34:03 5 - Hone it in.
40:05 Ways to eat to achieve a healthy balance that doesn’t involve calorie counting or macro tracking.
42:20 1 - Avoid heavily processed foods.
47:20 2 - Aim for a high-protein diet.
49:20 3 - Drink ½ to 1 gallon of water a day.
51:19 4 - Don’t eat while distracted.
52:21 5 - Don't drink fluids while you eat.
55:50 6 - Eat mindfully.
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I tracked constantly for 7 years in my 20s. Just got back on the app at 35 and i was only eating 1800 intuitively! 3 months later back around 3650 and lost a few kgs
The past few podcasts have been craaaazy. Y’all know exactly what to talk about and what people want to know. Thank you for dropping gems every day 🙏🏽
💯
Thanks Josh, you're this episode's winner! Please email Ann, ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up with MAPS HIIT.
This is true. I always learn something new from these guys.
Exactly! It’s like I was meant to find these guys cause everything they talk about is like they are talking directly to me. These guys are amazing and I’d like to have either one of them as my coach. Y’all are amazing
For real! Super aligned!
The most important thing I've learned is that you shouldn't be taking all of your sets to failure. It's natural to want to push yourself, but it isn't sustainable. Sal has said that you should only work to failure 10% of the time, at most. And adjust your volume when you do. If you normally do 3-4 sets, only do 1 or maybe 2 sets. That's it. No more. Stopping 2-4 reps short of failure makes you feel like you're not working hard enough, but you are. 90% of the time, you should feel like you're coasting. This was essential information for me.
I'm a 51 year old fat person 😢 I'm so confused. I was doing the intermittent fasting and keto. I was feeling deprived. I really love donuts. I'm a binge eater. I at one point in my life anorexic. I had a traumatic event happen back in 2012 and have been getting fatter and fatter. I feel like such a failure rn. But I'm trying this metabolic change with muscle building and eating more and healthier. Please keep these videos coming!❤
Trust me, you're not alone my friend. The struggle is REAL. I have the hardest time managing my diet more than anything else. Just take it one day at a time. Thanks for sharing your thoughts. 🙏
How has your consistency been? Did you make progress? What did you try
Tracking has been absolutely essential for me. I track everything I eat. I weigh everything I eat. I travel for a living and I bought a small scale I can pack on my trips to weigh my food when I’m away from home too. Tracking everything is very motivating for me to stay focused. It definitely doesn’t trigger bad behaviors in my case.
You travel for a living? How so?
@@edmondsaunders7165 I’m a flight attendant.
@@chrisschutze2315 ah. Got you. Thanks
@@chrisschutze2315 Where do you live and when are you next out?
I think everyone should to count calories at least once in life, it’s eyes opening
Couldn't agree more
Agreed!!
I’ve been Yo Yo lifting since high school and fell off the wagon up to 226 and I’m now at 188 but I’ve seen the most muscle gains after I started listening to your podcast simply because I have a better mind body connection and realized my relationship with food was bad. Appreciate you guys!
A small food scale completely changed my life and my physique in only 3 months. I completely cut and all my muscles finally pop. I love that it takes the guesswork out, eliminates the guilt, and it's super fun tracking food and knowing exactly what I'm ingesting, burning, and fueling. Tracking can be a lot more healthy and fun, and offer a lot more accountability than just playing a guessing game with food.
I actually write everything by hand with a little moleskin! Instead of looking at those apps, which have a lot of inaccurate inputs, I'm always looking at how many calories have left in the day ---
Handwriting gave me the opportunity to do a lot of research on my food, tracking accurately by the gram, and doing simple math for gram conversions, and I get to track what I've consumed! I no longer get sad, looking at the calories left for the day. I'm happy, getting to get intentional and close to the food I already enjoyed.
You guys drop more in fact better information than the local nutritionists here in my city, it’s depressing to actually think about how society thinks loosing fat is cardio and starvation. It’s been about a month since I’ve applied to fix my metabolism and do a body recomposition the scale haven’t moved but I’m lifting heavier with proper form so I think I’m doing great. Keep it up guys!
Honestly I came across this channel while looking up the whole gummy bear / rice krispey craze. Just turned 30 last Feb and I’m not really a pod cast listener but I love the way you guys break things down and how honest y’all are. You gained a listener and I’m excited to move forward with my fitness goal and adding y’all’s gems to my life 🙏🏿
I found your guys podcast about two months ago and ever since I have it playing in the background 24/7! When im at work or at home cleaning or cooking or in the car lol You seem so genuine about helping people. Thank God for this podcast
Incredibly, INCREDIBLY helpful. I’ve listened to this twice in less than 24 hours, and shared this with three people
The best fitness podcast out there! No BS, just simple hard working, no quick fixes advice. I recommend these guys to everyone!
5-6 weeks ago my wife and I started our fitness program that her and I created. Some things I was trying to mitigate was watching weight loss and keeping weight loss below 1-2% and I was trying to start slow so weight lifting was only 3-4 compound movements and the 10000 steps per day. The steps were always so difficult time wise to execute. My wife was also struggling with how low the activity was. 2 years ago she had a significant reduction in weight and gain in muscle through a program requiring 6-7 days in the gym. This podcast helped both of us to realize to keep going slow and steady. I particularly appreciated the idea of using additional activity to break plateaus. So much good information here and we will definitely be implementing a lot of it.
Studying to be a trainer. I feel like every episode I listen to will help make me a better trainer. Cannot get enough MP!
Great episode! The first thing I'll give my clients is working up to 10k steps consistently and chewing food more. Works every time. Great info as always guys!
I appreciate the positivity and simplicity they communicate in this episode. 💓💗
I'm a 30 yo female. After my last baby I dropped 40 pounds in that year just from exercising some, beginning strength training, and cut out almost all sugar. Theeeen I stalled for TWO YEARS. I'm stuck at 160 trying to push to the end goal.
Being in this place is so exhausting, and you guys put it perfect. Not knowing what the heck is wrong is the crappiest place to be in. I've never really tracked calories, as it's a trigger for me to restrict to an unhealthy level. But I think i will have to at this point.
I have done fasting, eating 90% whole foods, keto, carnivore, lifting 3-4 times a week. Ive gotten stronger! But it's like my body just fights everything I try and I can't lose fat.
The last 20 pounds does not come off like the first 20 does. I'm here trying to find belief that it's even possible for me.
It’s possible! I always stall about 20 pounds out. It’s just where you have to take a step back, try to hit maintenance, enjoy life, then return back to see what new plan comes to light.
Such good information. Love the idea of tracking what you actually eat for 2 weeks and not the diet food for two weeks. Love this podcast.
Thank you for not only giving advice on how to properly track calories but also how behaviors can change the way calories are tracked! This episode gave me solid talking points to help future clients reach their body weight goals the best way possible for them. Thanks again!
I would love to be coached by one of these guys because I know from what I’ve watched and heard that I can trust their knowledge! The recent podcasts are chefs kiss. It’s dummy proof honestly answers all the questions. 😂🙌🏼
Another excellent podcast where you guys talk about the most important factor affecting fat loss "calories". Incredible ! Thanks a ton.
You guys changed the way I train & eat. Appreciate everything you do.
For the past 3 weeks I’ve been tracking my calories and it’s been pretty cool tbh. Seeing how much added calories I used to eat without even knowing is crazy. I find it much easier to cut calories if you use lower calorie versions of foods instead of eating less and they taste almost the same (imo). Going from a 140 calorie burrito wraps to a 70 calorie is a great example.
As long as you’re accounting for your food and adjusting as well, everything in moderation should be fine. I used to have low cal alternatives of everything but felt hungry all the time, then I started tracking and had regular sized foods but just adjusted everything accordingly. The key to satiety is fiber. Extremely underrated thing.
@@kaykher yea ofc, I still stick in my calorie range. It’s just much easier to stay in a deficit
Tbh i have done the same and its a great strategy but after of like 6 months of tracking i have a better understanding of food and what i need so, i honestly eat regular but im more mindful of what i eat. For example, yesterday anytime i was hungry i ate, but instead of going for chips or cookies or something extra greasy i grabbed 2 apples 1 banana and like 100g of blueberries. I was satisfied, and even if i went over my calorie limit by lets say 100-300 calories at least i got some needed nutrition or hit other macros like fiber.
I agree with Adam with his comment, eat when you are hungry just make better choices
Should I just focus on calories and protein instead of all macros?
Obviously I missed the first 24 hours. But I still want to leave a comment. I just found your Channel and I love the information. Is motivating me to a new level. My diet is better, I've slowed down on my drinking, LOL and I know back in the gym on a regular basis. Thank you for all your time and effort. It is well received.
This is a topic that has interested me from day 1 of my fitness journey. I've seriously considered taking a sports/ bodybuilding nutrition class. Lost 60lbs of fat tracking macros/ calories. Also wasted a ton of time not tracking..
Thank you for this! I always feel i do better before i start tracking but now i realize it's because i change my diet when i track right off the bat.
I'm at the point where I don't need to track anymore, since I tend to just eat the same things on a regular basis. But one of my tricks is once I'm cooking anything is too round up the calories to the nearest 50 or 100s, works really well so at the end of the day I'm generally I the calorie range I want to be in.
I do the same thing. I was weighing and tracking very diligently for about 4 months. Since I cycle the same couple dishes for each meal, I don’t track as much. I still weigh my food so I know I am eating the correct portions but I no longer need to add up my macros and calories. I know I’ll hit my goals since I am familiar with the foods.
this podcast is amazing i stumbled upon it just researching on youtube and couldn’t be happier i listen to everything you guys say and i have been able to really correct my gym and healthy eating life thank you guys for everything you do gonna start recommending people
I needed to hear this podcast. After losing 80lbs down from 330 to 250lbs. I stopped losing weight. I was lifting weights 4 times a week. Running 3 miles 5 times a week. Burning about 2600 active calories a day and still wasn’t losing weight. I was eating 2000 calories a day. What changed from when I lost 80lbs is that I started running every morning. I figured I’m burning more calories right. I wasn’t losing any body fat. I over trained my body I think. My achilles started to hurt also on my left bicep I started to have tendinitis. When all this happened, I stopped doing my diet as well because I said oh well. I gained back about 12 pounds since and it’s been about a month. I’m starting up again I feel better my legs are good. I stopped lifting because of the bicep tendinitis but I have been feeling better. Will start lifting again once I get the ok from the doctor. For now I’m going to take it slow and go back to the original plan that got me results and that is walk 3 miles every day, eat 2k calories a day. Whole Foods only and a ton of water. Once I start lifting again I’ll take that light as well.
You guys have been killing it lately! Another awesome episode! This one distills like 50 QUAHs into one show! Thanks again!
I have listened to hundreds of episodes, this is one of the best!!! Keep it comin boys!!
100% agree with this process. Habit building is a must when creating the person you want to be. So many drop the weight, but they did this with extremes, those extremes cannot be held up over time (example tons of cardio and cutting out all carbs), then they gain the weight back, plus a negative experience. The guys talk on this and it is vital for Long Term progress. Those that want change, create behaviours that support your lifestyle and get slowly get rid of unsupportive behaviours that keep limiting you.
Thanks for the video gents.
Jam packed with great info. This one is a must to share with a few family members that just don’t get it. They will understand after listening to this.
I needed this today! I know my body is changing but my weight isn't. Finishing week 5 of week 16 nutrition and training program. The first 3 weeks showed crazy progress and now it's slower. I have two rest days incorporated into the program but I have the want to do some type of workout. I feel like I'm being lazy but I know my body needs the rest.
One of the best fitness podcasts I’ve heard yet
Damnit you read my mind.
I have always been stubborn not wanting to count calories because I Always eat whole food.
Never been fat but I could never get shredded.
Now I finally made up my mind to count calories and it blew my mind!!!
I see that in a day I can a LOT of whole food... 3500+ cals easy...
Now my quest is finding exactly how much I do need.
Thanks for this episode
You guys helped me so much! You have no idea the positive impact it has had in my journey!
Love all your content , every question I ever had you guys covered and I can pretty much find anything that has to do with fitness on this channel, I’ve learned a lot and continue to learn , thanks for all your knowledge and content 💯
Steps 4 and 5 are SO interesting. I feel like some people know about the issue with watching something while eating, and the connection of perceived enjoyment there. BUT, I don't think people see the danger in that, or why people like to do it. And the drinking while eating thing blew my mind. I would have never thought about how drinking causes over consumption. And if you think about a restaurant environment or most at home meals thats the standard. I am interested to try those out. Thanks MP!
Thanks to you guys, I'm a fat guy on a bulk. That said, I'm lighter than I was, and I eat more than before, and I can lift more than my bodyweight, after years of being extremely weak after back surgery. Finally time to do the real cut I wanted to do initially. Gonna be easy now.
I appreciate you guys giving us alternative ways that make it easier to understand and also apply to help with weight loss. I lost over 150 pounds my highest weight was 542 I now find myself hitting so many walls or being conflicted with the food that I eat I really think I over eat the right stuff. So I’m trying to use the knowledge that you guys are giving and apply it
Good Job dude. That's a lot of weight you lost. Keep doing what your doing 👏
Well done Simon. I wish you well in your weight loss efforts.
Awesome job! Love hearing stories like this.
How did you get to 500 pounds? You had to hit 400 pounds and decide to keep making the same choices.
@@chriswilson1968no , problem not , when people are that heavy. They’re not weighing themselves. I got to 500+ myself. At 330 right now. Before I gained weight. I was walking around at 245 . 12/14% BF. Just saying don’t worry about how we got there . Congrat people on get healthy.
Morning mind pump brothers! Needed this! Thank you! Have a blessed day 🙏🏼👊🏼💪🏼
Every few months or so I'll track my calories. I'm pretty consistent with my calories and macros, but I usually learn quite a bit each time I do this.
Also, my metabolism seems to be insane.
Thanks guys! Helping a lot with getting healthy, listening to the pod keeps me motovated!
I had a friend I trained with years ago… he had a line of when you go to battle don’t pull all your big guns out right away. That is how to look at training, I agree to that theory for long term result, or even to get the results
My second time watching this video. I love the content guys! I’ve been consistent in the gym since January.
as a new trainer, this is gold!
Thank you guys for these podcasts and for the info you fill our brains with 🤪 notification pops up, like, watch, rinse, wash and repeat 💪🏽🤙🏽
Listening while at the gym. This podcast is helping change my life and eating habits
This is a blessing a very interesting prod cast with great perspectives. You guys are killing it . Keep that shit up 💪🏽
I Look for to getting a notification of a new episode. Most addictive content!
I've always incorporated non-scale goals and celebrated those victories with clients as well. I believe that this was the MOST EYE-OPENING insight that comes with training clients. This process of transitioning into a healthy lifestyle is SO MENTAL! First, I had this epiphany as a client and then to guide my own clients has been career affirming! Thank you AGAIN, gentlemen! #PleasePickMe
I ve just discovered your canal thanks to a french woman bodybuilder and I m so glad to know you now for everything you learn to us. I m french too and we don't have so relevant and useful tools. Sincerely Thank you for everything 🙏😘
I agree , forget the scale it's how you look that gives you motivation, I'm 235 all muscle and a six pack but according to a fat index calculator I'm considered obese, what a joke , forget the scale find your calorie deficit and stick to it.
Thanks to you guys I went from 324 lbs to 286 in about 2 1/2 months, strength is up and I’m starting to see new muscle and muscle definition.
how did you do this? are you lifting heavy?
How many calories are you taking in per day? That’s impressive
Yup calories?
I just glanced at your macro calculator for me…..wow. My carbs are much lower than your site says, and fats are much higher 🤯…..plus I’m 6-9% BF 😵💫
Yaaaaaas, new vid. Makes the day start off right. Great advice changing lives and giving exercise and healthy living the right frame of mind 🔥. Never stop guys, your the best 👌
Thank you for Adding Chapters guys
Sunday treat 💪🏻❤️🥊 Thanks guys!
Religiously tracking now, but here's to hoping I can get to the goal of intuitive eating with the help of this podcast.
Super useful information today! This stuff has always been a big struggle for me!
I personally don't track I have in the past done in the past to get a basic idea. I do keep a mental note of how I feel or how I perform in my training session and how am recovering from training. I weigh myself each morning just to keep myself around maintenance. I have a basic meal plan for the day then add in snacks when have training.
Brilliant! You guys are doing great work with the podcast.
Valuable information. Thanks for your dedication to helping folks as myself.
This episode is now saved in my favourites, becouse i will be referring to this a lot. Guys this is gold and free. How good is this?
Solid advice, good to explain the nuances around common tips and how to make them individualized to the person’s habits and goals.
Hey guys I really have been invested in your channel this last week. I'm a 15 turning 16 year old girl. I have been doing workout splits for almost 8 months progress has been okay. My question is can you guys make more content towards younger people who want to gain muscle?
Because after every bulk and cut phase maintenance calories changes a bit for me, i use increments of 200 calories. So for example i just finished a 2 month cut and ended it at 2000 calories. So im now adding 200 calories a week and measuring my weight every day to see when i even out and stay the same weight after averaging all the weights from that week. I think getting a weekly average weight is the best way as natrually you'll fluctuate day too day even on perfect maintaince calories.
Discipline is hard when you’re not sure what your doing. Macro adjustments seem much more sustainable approach for consistency.
Looks like I have to start chewing my food more, I also recently stopped drinking when I eat. I track as I can't play a guessing game and I have specific goals that I'm pretty close to so I have to track. One way for me not to over eat is to meal prep. I do it due to work and the fact I shop once a week, I plan my breakfast/lunch and dinners before I shop (I eat twice a day plus 1 snack of fruit). Prep it all or partially (depending what's on the menu for a given week) on Sunday and I'm done. It's already logged for the week before that week starts, simple but easy to tweak if needs be. I save so much time and I not have to think about it every day. I do the same for weekends, I eat at different times then and different meals that may require more cooking but its also all logged in ahead of time and I shopped for the ingredients already so it's easy to stick to everything. You do have to plan ahead and be on the ball but after few weeks its a habit and easy to follow.
Thank you for the time that you guys put into all the information provided it's extremely useful.
Great podcast guys! This was something that was on my mind for a while and trying to figure out! Thanks for clarifying a lot of the intricate details 💪🏼
Hey guys! Loved the episode today. I've o ly been watching for about 3 months now and it's been much easier to stay motivated with all of the information your podcast provides!. I was however wondering if you could possibly touch on age, specifically integrating specifically or certain exercises or routines and what ages it's appropriate. I'd love to make my family more active (outside of the sports we already play) thanks in advanced guys!.
Being fit or healthy is a lifestyle. Bodybuilding is only 1 facet of it and most can’t do what it takes to be at that level. But being aware of your food intake is probably hands down the most important rule of this episode. Like the saying goes, six packs are made in the kitchen not gym
this is an excellent analysis, you guys are great!!
I consume 1 gram of protein per pound of body weight. Works for me previously I was consuming 0.8g per pound of body weight. Apple Cider vinegar helps to reduce body fat. One tsp mixed with water every day.
You have helped me so much with your podcasts you guys are awesome u admire you as trainers and I wish some day I can be as good as you are 🙏
Thank you so much
I love this podcast! This episode helps a lot.
I love this explanation. I changed my goal from loosing weight to builds muscle. I did an Inbody scan and my results were so sad. I did not reach 100 % of lean mass for my arms legs or torso. Im 50. I intuitively raised my calorie intake to 1700 from 1150. With that im aiming for 108 g of protein daily so i have some "materials " to build my muscle mass. I just started listening to you this week. I got so many insights. What MAPs should i start with?
Yet another episode of amazing content
I just got the maps shredded bundle! Get ready for the competition 💪🏽💪🏽🤣🤣
Excelente este capítulo
Incredible episode
Commenting each time I rewatch and episode
Third time watching 👀👀👀👀👀
More people need to learn that protein makes you full. I just noticed that about myself and people would tell me I’m wrong and to eat carbs first
I’ve never had a problem with strength training. It’s what I enjoy doing, it helps me feel good, and I do it about 5 days/week and have been for at least a couple years now.
My problem is my nutrition. I’m not really educated on what I should be eating aside from protein, and tend to get overstimulated by the extreme opinions online- and go into analysis paralysis if you will. I’d say I’m a bad yo-yo dieter and hardly eat the same things consistently.
Despite my consistent training, I’ve lost muscle mass, gained body fat, have felt weak and hard to recover (this I only know from a 4 day span as I’m starting to track.) I’ve been moody and have little to no sex drive.
I know my strength is there somewhere. I just want to lose fat, keep and even build more muscle.
Message @mindpumpkyle on instagram 💪
I keep watching this episode because I am trying to embrace the bulk but it's so hard.
Commenting for the Salgorithym and free program 🙏
Great podcast. Thank you
Oh good Lord, I have been doing this all wrong... went from 2350 maintenance calories to 1000-1200, plus mad amounts of activity, 90-120 minutes intense weight lifting and 60 cardio, at 25BMI fat.
You'd think I summoned this episode lol. I've been thinking of transitioning to a cut lately. It seems easy enough to be on bulk to me, I haven't really counted it to be honest. A cut however seems more tricky and requires more discipline and calculation. It's time to lose some belly fat, y'all!
When you transition to your cut consider tracking your mood, hunger, energy levels, and gym performance along with your macros so you know when you need to adjust your diet and what changes work
@@victortorres3479 hmm I see, I see. It's noted!
I would like to request you guys have Charles Glass on your show for an interview. You gentlemen would do well together.
I am from Europe, but when I come to the US and we go eat out, I learned to do 2 things: 1) I always ask to get my drinks without ice (seriously, what is the deal with Americans and their need of ice cold beverages ALL the time?! They even drink ice cold stuff for sore throat lol) and I make sure not to drink the whole thing at once to avoid endless refills 2) whatever I get, I cut it in half right away to take it home with me. I don't see the point of overeating at a restaurant just to prove somebody I can eat like a pig (although I certainly could :D). And I don't wanna skip the cinammon bread at the beginning, because honestly, to me that's the best part (I don't really care for fancy steaks and whatnot lol) and I am not worried about weight rn. I guess my philosophy is - I only go eat out a feew times a year (am being honest) and I want to enjoy it. So I eat what I like and I only eat what I can comfortably manage. Turns out putting stuff in boxes and taking it home isn't even a big deal in America (it could be considered rude here in Czech some places) so I don't get the obsession with having to finish the entire gigantic meal.
Awesome episode; very well put over message,and worth repeating. Sticking to a healthy nursing diet, as your episode puts in a modern world; with all its tasty convenience is difficult. We all stray off the path, but the situation is not helped by lead fitness influencers who make money by spreading (no pun intended) disinformation and information designed to fool people into thinking they are addressing their weight issues; but in reality are encouraging people to maintain if not amplify the issue. I would even suggest there is definitely a more to make obesity acceptable and the ‘new norm’
J
For the viewers who aren't aware, this video pairs well in my opinion with the Macro Masterclass episode
You all have changed my life! I am in phase two of aesthetic and I am in the middle of a cut. I plan on buying MAPS Symmetry. I love strength training, but I am also a professional ballroom and Latin dancer. I’ve been eyeing MAPS Hiit and symmetry, as I feel it will help with my profession. Trying to stay and gain flexibility while still gaining strength. I’ve been up and down with my weight since the marine corps. And have finally hit my stride with good habits. Listen to every episode and trying to put my boss into you guys.
Earlier today I was out for lunch with my brother, trying to explain to him how to properly calculate his calories. As a beginner coach, I don't think I was being clear enough for him to really get it. This episode couldn't have come at a better time for me. Using what I've learned from you guys, I've been able to help my brother lose 40lbs, and convince him to start lifting weights and setting protein goals. He's doing extremely well, all thanks to Mind Pump.
I increased my calories now to about 1700-1800 after listening to many of your talks about building lean muscle mass. Ive been on the MAPS suspension for about a week and half now, walking at least 8-10k steps a day..... and do some other short strength training. I maintained the same weight for about 2 weeks and today I went up 1 pound... so I was thinking.... do I need to cut down calories more or is this just water weight..... i'm gonna weigh myself again next week and see if it is the same or if it goes back... this calorie counting can get kind of confusing... 😞
The BMR formulas and activity multipliers are so generalized and inaccurate for a lot people. I mean my maintenance is 4500+ and I can cut on 3800-4K a day. But according to the formulas my maintenance should be like 3200. 🤣
The only benefit they have is making people more mindful of tracking. But ultimately true maintenence is based on the trend in scale feedback.
You eat a certain amount of cals daily and weigh yourself at the end of the week. If weight went up, you lower. If weight went down, you raise a bit. Then once your weight holds for a few weeks you have an idea of what your true maintenance is.
This is great advice.
Just absorbing all of your information at 1.5 speed, because there’s so much. 😂