The Official Gym & Fitness Thread

@zacharypaul89 what is that website that tells you how many calories to eat based on the %BF you want per body weight?

 

Hit back & bi's this morning. Felt great. Bought a weight belt. Didn't use it. There was a dude in the gym throw weights and yelling. He's bigger for sure but it was a clear cry for attention. Mad dogging himself in the mirror. Made me laugh. Oh and last night the girlfriend stopped mid sentence to tell me I looked very buff. And then I got laid. God Bless Gainz

 

Belts have their time and place. I don't use them for squats, but I do use them for dead lifts when I get above 85% of my 1rm pr.

Oh, and gf calling you buff then jumping your bones?!

 

whataremymacros.com

 

Thanks - that isn't the one I was thinking of, but I think it will work...

Says my TDEE is 3228, which is a little high based on what my fitbit has been telling me but I don't trust it at all. For fat loss it says 2582 calories/day. Is that my intake? i.e. I should be intaking 700 less calories than I expend daily?

 

Damn it, ya got me. Lol

 

yeah i found roughly the same thing. My fat loss is 2810 which feels about right. TDEE is
This calc assigns about 500 calories for 1 hours worth of gym 3500

 

Well, I used to use/recommend iifym.com, but the assholes make you pay to use it now. The calculators both sites use are identical, though.

Your TDEE is about where mine is. The calculator said my TDEE was a little lower, like 2800 or something, but after keeping my calories at 3200 for like 3 weeks and my weight not moving, I started going off that. After that, you just subtract ~500 from your TDEE. I think a 700 calorie deficit is way too much. Most people do around ~500/wk because that's said to allow you to lose almost no muscle at all...just to be safe, I cut at around a 400-450 calorie deficit.

You don't even really need the calculator. Once you find your TDEE, you want your protein to be a little over your body weight, your fat at around 60-80g and fill the rest of the calories with carbs. For every pound you lose, subtract about 10-20 calories (from your carbs) and you'll be good to go. The opposite is true for bulking.

 

I don't know how my fitbit tracks calories but I have it set at 2500 burned a day for my goal (I know I do more than that) and it has a 5 dot light system. Each dot represent 20% of my goal. I wake up and it is already on dot 2. I go to the gym and workout, and it is still only on dot 2. I think it just has some sort of hourly calorie counter and it adds them in as the day goes based on my height/weight. It counts 'steps' but since it is on my wrist it doesn't do much for weight lifting. It doesn't know I am squatting, ect...

 

Generally that would be a good rule but i find based on your current fat composition, you should modify the fat:carbrotein ratio within those calories. LOWER BF eat more FAT, Higher FAT % eat lower fat

 

500 is ideal. Those things aren't always accurate so I would start high like 2700 then go down from there. For me right now, my sweet spot for fat loss is around 2500.

 

Yeah i dont do any of that stuff. All i know is when i blast legs, or do my workout sequence i melt fat. I have been slow and will be slow on the fat loss in may but june and july i hope to loose 5-8 % BF

 

I only want to lose ~2%, but I want to drop 8-10lbs in the process. I hit 175 on the scale yesterday which is the heaviest I have been in a while. Per my body fat calipers though I am still around 10.5% BF. I want to be 8-9%BF and be around 165lbs.

 

Meh, when I stick to my diet, it works. The problem is all the stupid shit I eat/drink on the weekends. I'd rather do high fat, low carbs b/c of the fat-melting abilities that type of diet has, but I love my carbs too much. I can get to my desired bf % on a med-carb, med-fat, high protein diet.

 

4 sure.... i hear yah. Everyones bodies are different. I just found when you have a high fat loss you have a triglycerides and eating allot of fats ontop of that just isn't effective in my eyes. Now if you can fit 100% good fats only fantastic but still

 

I like high carb low fat diet. When I too much fat I'm always hungry. Plus the carbs give me dat dere pump of peace and prosperity.

 

For the most part, I do. I think the only bad fat source I consume is mayonnaise. Everything else is peanut butter, peanuts, and other crap like that.

Same. If I ever go below around 225-250 g carbs per day, I feel lethargic. When I did the keto diet, I hated it. I guess I'm just not attracted to high fat foods like I am carbs. I can only eat so much chicken doused in olive oil and bacon before I'm craving some damn bread. The keto diet and other low carb diets work, but it's unnecessary....for me anyway.

 

dead lift bite.....

 

dead lift gainz. If your shins aren't scar'd up, you don't lift

 

Wife booked me a massage today. It was magical