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Good morning, FS WARRIORS!!! 💜✨️ Right now, it is my goal not to see the scale go too far one way or the other, as I try to increase my BMR & gain a little muscle. I have to keep reminding myself that is MY goal right now.🙃 It's psychologically rough, knowing that I still have so much fat to lose & especially watch all of you amazing people drop the lbs. I just UPPED my calorie goal for this week. 🤪 I plan to increase them with each BMR increase. I haven't decided exactly how long this will be the goal, at least for the next month (for increasing BMR) or maybe until January/February (for building more muscle). 🤷♀️ Dieting has been a lifeling thing for me, so I'm not a newbie at knowing how to make the scale drop, but trying to build muscle is fairly new to me. I've heard many say that someone in my position should be able to gain muscle while cutting calories as long as they keep protein high, but I'm not sure I trust it. I don't want all of my hard work to be for nothing, and I would rather be on the safe side, at least for now. I'm just trying to feel my way through things. The experiments continue...🤓👩🔬 Anywhooo... Have a great day, ALL!!! 😘
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96.6 kg
Lost so far: 17.5 kg.
Still to go: 17.2 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 14 September 2023:
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1373 kcal
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Fat: 70.43g | Prot: 158.84g | Carbs: 29.73g.
Lunch: Kerrygold Pure Irish Butter, Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Fried Chicken Breast No Coating. Dinner: NutraBio Micellar Casein, Great Value Almond Milk Vanilla Unsweetened , Sports Research MCT Oil. Snacks/Other: Stevens Red Hot Links, Great Value Almond Milk Vanilla Unsweetened, NutraBio Micellar Casein, G Hughes Sugar Free BBQ Sauce, Smithfield Baby Back Ribs. more...
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Gaining 0.3 kg a Week
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 Comments
Congratulations on your weight drop. In the time that it took me to lose two pounds, you lost about 20. I'm almost at my target weight too, and would like to put on more muscle since I've already lost almost all the weight I wanted to lose. Good luck with your experiments.
14 Sep 23 by member: Diddly15
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Thanks, Diddly! This is the video that I mainly got my current plan from. https://youtu.be/blmGy9xkksg?feature=shared . Good luck to you as well! 💜
14 Sep 23 by member: ZenusWarriorPrincess
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https://www.calculator.net/bmr-calculator.html
I thought the FS BMR was too high, so I switched to this one. It's easy to adjust the calorie goal with weight or activity level changes. I wonder how much it costs to have a dexascan? It would be cool to track muscle:fat ratios.
14 Sep 23 by member: LadyinDenim
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14 Sep 23 by member: DAZEY_iz_Well
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14 Sep 23 by member: ZenusWarriorPrincess
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@Lady... too much for me to afford...lol. I've used several bmr calculators. The calories goals have ranged from 1540 - over 2300. So, I've decided to keep a close eye on my own weekly average intake & progress to find my personalized maintenence calories. It's alot easier to do when carb intake stays close to the same because it doesn't fluctuate as much from water retention.
14 Sep 23 by member: ZenusWarriorPrincess
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I think everyone is different and that you have to try different approaches. I just want to be toned and lost weight for health reasons so I was on a calorie deficit while weight training and got stronger. The trainer just made sure I had 4 meals a day with 30 grams of protein and either a green vegetable or any fruit. It was pretty simple and then when I got down close to my goal weight he switched me to the macros that are in my bio. I have to get a dexa scan in December for my bones and wonder if they can do that at the same time? My insurance pays for that one every two years due to my age.
14 Sep 23 by member: Redporchlady
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👏🏼 Keep up your great motivation 💪🏽
14 Sep 23 by member: MattRide
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@RPL, to clarify, while training with caloric deficit, you ate 4 meals a day with 30 Gm protein at each meal? TIA
14 Sep 23 by member: LadyinDenim
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Yes, he wanted me to hit 120 grams of protein a day. The only fat I was allowed was what I got from meat or cottage cheese, etc. He was adamant that it was green vegetables too for the meals but could have a piece of fruit instead but I tried to hit the green vegetables 2-3x a day.
14 Sep 23 by member: Redporchlady
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Thanks again 🙂 RPL. Being strong and fit is the goal and it's great to benefit with knowledge from another's experience 🤗
14 Sep 23 by member: LadyinDenim
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I had a quick look at the video. It looks good. I'll watch the rest of it later. Thanks.
14 Sep 23 by member: Diddly15
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I hope you succeed. How are you going to monitor your muscle gains?
14 Sep 23 by member: jenjabba
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@Red... You look great! Your physique suits you perfectly! I want to gain a good bit of muscle & lose fat. My frame is a little larger than yours, I do believe. When I lost weight before I was a size 4-5 at 145-150 lbs. I don't think I want to be any smaller than that. If I hit that size, I'm likely to have a lot of loose skin at my age & previous size (weight 257 size 22/24). I already see a bit. The plan is to fill out as much of that as possible with muscle at the moment. Later on, I will aim to do some fasting while focusing more on lose with hopes of autrophagy eating up some of the old skin protein. I'm TRYING to make sure I get in at least 120g of protein, with optimal being 150+... I keep my carbs at least under 50g for health reasons & carb additiction. (Some say you can't build muscle without carbs. I guess we will see. 🤷♀️) So, my fat grams is what will be manipulated. Thanks for sharing what has worked for you! You have done an amazing job! 👏
14 Sep 23 by member: ZenusWarriorPrincess
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14 Sep 23 by member: ZenusWarriorPrincess
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@Diddly... You're welcome. Seemed to be some good stuff in there to me.
14 Sep 23 by member: ZenusWarriorPrincess
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@Jen, Thanks! I use a scale that is supposed to measure all of that, but it's STUPID, STUPID, STUPID!!! 🤣😂😅 I can eat and reweigh myself & it says I lost muscle (in lbs, not %). If I'm more or less hydrated, it fluctuates bad too. I've heard that strength gains & increased appetite can be a sign, but I'm not going to rely too heavily on that either. I sat and watched 2 females do 286 lb deadlifts for reps yesterday, and they didn't even look like they lifted. I guess my main guidance will be if my BMR is increasing & progress pics. 🤷♀️🤞
14 Sep 23 by member: ZenusWarriorPrincess
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ZenusWarriorPrincess's Weight History
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