Tweaked my knee again hoopin
Gonna have to take it easy the next week or two . Luckily it falls on thanksgiving week where I was prob gonna miss a couple days anyway

album was ok nothing special

did legs today too brutal af man idk how i did it

Gotta get these tough workouts in this week so we can put those Thanksgiving calories to good use

Anyone do PPL? Have you noticed a difference?

i am canadian and when we have thanksgiving i dont over do it because being diabetic type 1 and i dont eat sweets

Yes very much so. What’s your goals?

i used a nautilus pullover for the first time today and i don't think i've ever felt my lats light up like that before

what is that to ask ?

nice power lift for back today

dumbbell pullovers are goated but I need this in my gym

A friend of mine is trying to lose weight and asked me for help, I started out thin so I only bulked never cut. But I recommend he just tracks the food he eats for the week to determine his average daily calories. He put his weight and height into an app and it gave him cutting cals which turned out to be hundreds more calories than he’s eating daily. I told him to just reduce 300-500 cals from his actual daily cals while walking atleast 10k steps a day, is that sound?

If he hasn’t been tracking his calories how would he know how much he’s eating a day

No he is tracking his calories - he went to the app to find his target calories after hes been tracking his baseline for like a week

He’s probably way underestimating what he actually eats. He needs to meticulously calculate his intake for a week or so to really understand what he’s eating.

But cutting 300-500 and walking is a good starting point. Add strength training as well

Do you know what numbers he got? How much he was eating daily? Height/weight and what the calculator gave him

Calculator gave him around 15,000 cals for cutting - average he eats alrdy is about 12,000. and hes 5ft6 and 165lbs.

I think its like you said just better tracking, he’s probably missing things like oil, and better tracking when eating out/alcohol.

In general any advice you have?

Dam

Was expecting him to be heavier.

So some things to consider. If he hadn’t been tracking calories, then the simple act of starting to track calories can lead people to eat less. Do you know if he weighed himself before and after the week he tracked?

12k/week is down to 1700 a day which is practically nothing as is idk if I’d say to reduce from there. Simply getting to the 10k steps mark should be able to get him at a deficit if he’s not already in one.

I’d recommend sticking to the 1700, weighing daily at the same time, in the morning after pissing and/or s***ting but before eating or drinking anything. Begin weight training if he isn’t already, and getting to 10k steps every day as a good start. Maintain that for at least two weeks, and then start looking at reducing calories or increasing activity. Now if he hasn’t been weight training and begins weight training, his weight won’t go down for a while as his body is building muscle from newbie gains.

At 165 he should be relatively lean already and if he’s not, it might be a good idea to get some weight training in at maintenance and see if he can build some more muscle mass. Would make the weight loss easier and the eventual fat loss look more pronounced.

Happy Gainsgiving yall

I’ve been very restrictive on my diet this last week because 1 I’m tired and want to end the cut already and get to 180 and 2 gotta cut as much as I can before thanksgiving refeed, but good lord the workout this morning was brutal to get through

My weight jumped 5 pounds in the last week

Bulking too hard and thanksgiving isnt gonna help

Ty for the detailed response -Ya the number isn't big but it sits heavier on him, his main goal is just lose weight. Ill tell him to just focus on the 10k steps and eating healthy/tracking calories accurately for a few weeks and we’ll see how that works and just adjust as needed

this year i went from 140 -> 123 -> 145 -> 165 -> 140

when i read that number it sounds crazy but im not doing anything crazy aside from when i went from 123 to 145

it could be water weight or what you’re wearing or if you want to bathroom or time of day