Compound lifts split

[Send0]

Fat Secret (terrible name for an app imo) but its wayyy easier to use than myfitness pal in my opinion.


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I'll check it out and see if I like it better than MFP. Thanks!

 

[Twinturbo]

Let me know how it works out. You're a very active individual, don't be afraid of carbohydrates.

Readjusted my diet to have more fiber to stay fuller, longer. At first i was staying nice and full all day but that changed eventually. I was getting too hungry at night and had “bathroom” issues. Lmk what you think.

 

[Twinturbo]

Disregard the second strawberry preserves in “breakfast”, i added it accidentally.


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[CJ]

Readjusted my diet to have more fiber to stay fuller, longer. At first i was staying nice and full all day but that changed eventually. I was getting too hungry at night and had “bathroom” issues. Lmk what you think.

You went from 4 grams of fiber per day to 56 grams. That's more than likely causing the bathroom issues, as it's a very large sudden increase.

Whenever introducing new foods, or making large changes, it's usually better to do it gradually over time, to let the body adjust.

Also, if you're hungry at night, it's ok to pull some Cals from meal(s) early in the day, and move them to your last meal.

How has your weight loss, training, and sleep been?

 

[Twinturbo]

You went from 4 grams of fiber per day to 56 grams. That's more than likely causing the bathroom issues, as it's a very large sudden increase.

Whenever introducing new foods, or making large changes, it's usually better to do it gradually over time, to let the body adjust.

Also, if you're hungry at night, it's ok to pull some Cals from meal(s) early in the day, and move them to your last meal.

How has your weight loss, training, and sleep been?

So far, I haven’t lost much weight—maybe 2-3 pounds. In the mornings, I weigh around 227-228 lbs, but later in the day, fully hydrated, I’m usually 232-233 lbs. My physique is improving, but it’s mostly noticeable to me. I expect to see more significant changes in the coming weeks.

Work has been slowing down, so I’ve been trying to stay more active, either by getting outside or going to the gym a bit more often.

Training has been good—consistent with my lifts and hitting my weight targets. My energy feels solid, and I’m drinking about a gallon of water a day.

Sleep has been okay.

On a positive note, I haven’t felt like I was going to shit my pants the past couple of days like i was before so the added fiber might be helping!

One thing I’m embarrassed to admit. I realized I’ve been logging my steak and potatoes wrong. I realize that they lose water weight after cooking but ive been logging them as the raw version in my calorie tracker instead of cooked so I was probably eating at maintenance or just slightly below it without realizing. Now that I’ve corrected that, I’m expecting better fat loss going forward.

 

[CJ]

So far, I haven’t lost much weight—maybe 2-3 pounds. In the mornings, I weigh around 227-228 lbs, but later in the day, fully hydrated, I’m usually 232-233 lbs. My physique is improving, but it’s mostly noticeable to me. I expect to see more significant changes in the coming weeks.

Work has been slowing down, so I’ve been trying to stay more active, either by getting outside or going to the gym a bit more often.

Training has been good—consistent with my lifts and hitting my weight targets. My energy feels solid, and I’m drinking about a gallon of water a day.

Sleep has been okay.

On a positive note, I haven’t felt like I was going to shit my pants the past couple of days like i was before so the added fiber might be helping!

One thing I’m embarrassed to admit. I realized I’ve been logging my steak and potatoes wrong. I realize that they lose water weight after cooking but ive been logging them as the raw version in my calorie tracker instead of cooked so I was probably eating at maintenance or just slightly below it without realizing. Now that I’ve corrected that, I’m expecting better fat loss going forward.

If you want to be as accurate as possible with your calorie and macro tracking, you must weigh and measure all foods raw/uncooked.

That being said, if you're consistent in how you cook/prepare your foods, and eat them the same days every week, then the inaccuracy won't matter, because it's a CONSISTENT inaccuracy.

Your steak for example, whether it's 16 ounces raw, 12 ounces medium rare, 8 ounces well done, or 3 ounces of beef jerky, there are the exact same macros in all of them, minus any fat that liquified and was lost. But how will you know exactly how to track your steak? Is it rare, medium rare, you just don't know. But raw, it is what it is.

 

[Twinturbo]

If you want to be as accurate as possible with your calorie and macro tracking, you must weigh and measure all foods raw/uncooked.

That being said, if you're consistent in how you cook/prepare your foods, and eat them the same days every week, then the inaccuracy won't matter, because it's a CONSISTENT inaccuracy.

Your steak for example, whether it's 16 ounces raw, 12 ounces medium rare, 8 ounces well done, or 3 ounces of beef jerky, there are the exact same macros in all of them, minus any fat that liquified and was lost. But how will you know exactly how to track your steak? Is it rare, medium rare, you just don't know. But raw, it is what it is.

thank you.

Update: So far i am down to 223 lbs this morning, dry, straight out of bed. Started at 232 lbs. Lost 3 inches off of my waist. What has really helped me so far is the fiber, no sugar carbonated drinks, a raw vs cooked calorie calculator i found and CONSISTENCY.

work slowed down a lot so my steps per day decreased dramatically so i now replace the 500ish calories i would lose from 8000-10000 steps per day with a 1 hour low intensity recumbent bike session while i watch a movie OR i force myself to go hiking.


My strength is still very good and im able to keep adding a little weight regardless of the caloric defecit.

And….. i get to eat oreo protein ice cream with my ninja creami…. Every. Day.

 

[CJ]

thank you.

Update: So far i am down to 223 lbs this morning, dry, straight out of bed. Started at 232 lbs. Lost 3 inches off of my waist. What has really helped me so far is the fiber, no sugar carbonated drinks, a raw vs cooked calorie calculator i found and CONSISTENCY.

work slowed down a lot so my steps per day decreased dramatically so i now replace the 500ish calories i would lose from 8000-10000 steps per day with a 1 hour low intensity recumbent bike session while i watch a movie OR i force myself to go hiking.


My strength is still very good and im able to keep adding a little weight regardless of the caloric defecit.

And….. i get to eat oreo protein ice cream with my ninja creami…. Every. Day.

Go for walks after you eat. It helps with digestion and nutrient partitioning/blood sugar regulation.

 

[Twinturbo]

Go for walks after you eat. It helps with digestion and nutrient partitioning/blood sugar regulation.

Will do