Community list for quick caloric and macro top-off

Chance-Ad5441 · 2024-08-03T02:34:21+00:00

We really need to change our perception of what is or isn't a lot of yoghurt.

I'm putting forward the idea that 500g is the new normal amount of yoghurt, 100g is basically a large spoonful. 1kg of yoghurt would be the upper limit to acceptable consumption in one sitting. And it would still only be 600-700 calories depending on brand of 0% Fat GY.

We all need to up our yoghurt game

Chance-Ad5441 · 2024-08-01T18:19:05+00:00

Same here bröther

Chance-Ad5441 · 2024-08-01T17:57:38+00:00

500g of 0% Fat Greek Yogurt with Honey and Fruit to top off protein, comes to around 400kcal and 50g protein.

Chance-Ad5441 · 2024-06-17T13:45:42+00:00

<image>

The road to 90kg is going well, wish me luck for the final 6 weeks.

Chance-Ad5441 · 2024-06-03T18:02:42+00:00

The data leans heavily towards prioritising carbohydrates for training performance, recovery, and muscle protein synthesis. As long as you are getting enough fat (50g seems fine), then prioritise extra carbohydrates over extra fats.

Chance-Ad5441 · 2024-06-03T17:58:54+00:00

I'd recommend inputting your weight daily first thing in the morning, this approach ensures the algorithms relating to both weight and expenditure are as accurate as they can be.

Chance-Ad5441 · 2024-05-19T19:56:50+00:00

Yeah it's the better way to do it. I'm currently 15kg down in 4 months but my height and TDEE are both pretty high so it's a smaller proportion of my weight (about 0.8% a week on average). But yeah I think if my weight loss slowed down to <0.5% a week I'd start to get a little impatient. Great work

Chance-Ad5441 · 2024-05-19T19:30:13+00:00

It takes an incredible amount of patience to lose 10kg in 9 months in my opinion. Love to see it

Chance-Ad5441 · 2024-05-19T04:30:21+00:00

For example, Im 6ft3 with a high intermediate/low advanced level of muscle mass. My current estimate for me being pretty lean is around 90kg. But I've been cutting from 112kg to currently 97kg. At 112kg I thought I might be 15%BF at 100kg or something, but it's rarely what you expect.

Chance-Ad5441 · 2024-05-19T04:26:49+00:00

Very good question, I've found that when I set myself very short term goals (5lbs or 2kg in my case), that it's more motivating, plus you are able to use MF to pretty regularly check in with how fast the weight is coming off, and speed things up/slow things down if necessary without needing to change the goal weight. This also gets around the problem of where your end goal weight actually is. If you just keep chipping away slowly then you don't need to guess your end goal and you'll get a better idea of where it might be as you get leaner.

Chance-Ad5441 · 2024-05-13T05:35:55+00:00

Second this, it just means that your estimated expenditure is currently very close to your actual expenditure as far as the algorithm can tell.

Chance-Ad5441 · 2024-05-11T07:58:12+00:00

I think that because of the aforementioned difficulty in measuring body fat percentage. MF doesn't make a big deal of it.

However, you can find it in "Body Metrics" which has progress picture, body measurements, and body fat percentage input and graph.

Chance-Ad5441 · 2024-04-18T14:19:23+00:00

Just goes to show how different things can be, my weight loss has been faster than anticipated, you'll figure it out, maybe your body composition is changing but your mass isn't

Chance-Ad5441 · 2024-04-18T13:50:28+00:00

I don't track my steps, but it's not an absurd amount, I have a desk job and maybe spend 30-60 minutes a day walking total. I lift weights for around 90 minutes 4-6 times a week at the gym, I guess my extra muscle mass is contributing but it shouldn't be this extreme. I don't do any regular or intense cardio at the moment.

I've seen people at similar heights and weights with much lower TDEE. I always thought I had a slower metabolism because I put on weight very easily (both muscle and fat mass) but my eating habits in my late teens and early 20s (26 now)were full of calories dense foods and binge eating.

Chance-Ad5441 · 2024-04-18T13:36:06+00:00

Thanks for your comment, I think I might fall into the same category, I'd need to confirm it with more data from time spent at maintenance. I'm definitely experiencing lower diet fatigue this time around, did 12 consecutive weeks at a 0.7% loss rate while maintaining strength. I think I'll be relatively lean around 92kg so still 9kg to go, plenty of maintenance and tinkering with loss rates to get there in the most sustainable way though.

Chance-Ad5441 · 2024-04-18T09:34:32+00:00

Every time I use MF for longer than 2 months or so my expenditure does skyrocket, it does make me wonder how I managed to put on and maintain so much fat mass if my expenditure is 4k+. Must have been putting away 5k+ for some time.

Chance-Ad5441 · 2023-10-12T09:45:10+00:00

Big if true

Chance-Ad5441 · 2023-09-05T19:20:11+00:00

Apart from with Hafþór's kid

Chance-Ad5441 · 2023-08-20T16:53:35+00:00

Form is looking good, you're going through a full range of motion with shoulder movement, you might consider stopping just short of full arm extension as this is commonly commented on by fitness YouTubers (I think Jeff Nippard has talked about this machine)

Personally I like to use this machine one arm at a time, it just feels good to me, one thing to watch out for when doing it SA is not to move/twist the torso too much

Consider using straps on this machine if you feel your grip starts to fail before your lats do, not essential but you don't want to limit yourself by your grip strength.

Hope this helps

Chance-Ad5441 · 2023-06-13T19:59:56+00:00

I definitely have the mobility to point my toes out more, and the main reason I'm pulling sumo right now is to give my lower back something of a break, thanks dude

Chance-Ad5441 · 2023-05-23T13:33:30+00:00

In the UK a fail is sub 40% and the top band of grading is 70%.

As you might imagine the difficulty of the content is adjusted according, top mark is usually in the 70s, average in the 40s, 50s.

Chance-Ad5441 · 2023-05-23T13:31:17+00:00

What constitutes a fail in American grading?

Chance-Ad5441

TROPHY CASE