according to harris-benedict equation, your sedentary expenditure is ~2500 cals. I'm shorter, fatter, and my typical days are in the 2300-2500 cal range (depending on training or not). Just food for thought.

loco i love you man but i will fight you

Meh, I do eat a lot of rice if you remember. I just talk **** about carbs nonstop. I mean they are very easy to rag on, when none of them are essential.

just ate an orange and made 2 cups of rice in chicken stock. come at me loco.

Yeah two cups is pushing it. Your body will be just fine for lifting with one cup. The other cup could have been 1/2 an ounce of fat gone. Of the atrocities you are commiting here KC.

Just ordered some fish oil; my diet doesn't have a ton of fat in it unless I eat pulled pork or something, so it's something to think about. I'm getting ~30% of my carbs per day from milk with my oatmeal and protein (5 cups), so that's an easy fix if I ever need to cut something. I've already dropped a fair number of pounds though, and I feel like I'm keeping a pretty good deficit.

I'm aiming for 2500/day, but I don't really mind if I come in a little under. My eating is so regimented when I'm working (oatmeal for breakfast, protein shake in the morning and afternoon, lunch from home if I work out) that's it's pretty hard for me to get out of line unless I snack. Hopefully I can keep it up, as my weekends end up being mildly cheat-ish due to life stuff and whatnot.

I only had half a cup of jasmine rice tonight with my meatballs, and filled the void with extra spinach and a tomato and cucumber salad

Soon my serrati will rival those of the master

I think everyone should be getting >2 g EPA+DHA. Be it from fish oil caps or fish, whatever.

Many would probably recommend even more - I just try to keep advice I give relatively conservative.

And +1 to loco's +p/f -c sentiments

2272 total calories today, 165c/56f/225p

Feeling pretty good about things so far; had two glasses of wine, but other than that stuck to the plan.

according to icecreamfitness once you set some baseline protein and fat needs, it doesn't matter. personal preference. I personally can't get behind carbless training.

Yea I completely agree with that. I didn't mean to spit out pro-keto stuff necessarily, just that protein and fat are more important for health (to a point / the same baselines ICF talks about). So if someone didn't care I'd probably tell them to cut the carbs, but in the end whatever makes you happy is super important as well.

I might try upping the fat a little bit and cutting back on the carbs a bit, but other than that I feel pretty good about where I'm at right now. Hopefully I can keep it up

Look at the heavyweight picking on the tootinybro

Weight this AM: 211.6, holding steady.

Do people think it's worth it to do a few miles of walking a day?

Assume the following:
- Brisk walk: 300-400 cals/hr
- Pace brisk walk = 3.5-4 mph

2 miles at brisk pace ~30 mins. Adds roughly 150-200 cals a day.

Might be worth thinking about if it warms up even a little bit . . .

Just add some sprints after lifting instead and be part of the club that lives north of vag unlike all the fatties ITF.

some sort of KB/DB swings, 30s on 30s off or something

I am on the loco train in that respect.

But then you'll activate AMPk and inhibit mTOR and negate the lifting.

(>0% serious, but <100%)

Well I do have an adjustable weight kb at home, I could do some swings on my off days. When I was using that in the past, trying not to hit my cats was fun; now I have kids so the stakes have been raised even higher apparently.

I saw some video posted on here a few weeks ago that talked about bending your knees too much during swings, making it too quad dominant and taking away from the posterior chain stuff. So if I do add these in, I'll have to work on that.

All things in moderation bro (ETA: @SAW)

KB swings are lame. Sprinting is actually hard and more useful if you ever intend to move around outside of the gym.

Meh, maybe, been a while since I've studied that stuff. Any cites?

DYES?

KB swings (and anything posterior chain dominated) appeals to me because my posterior chain sucks donkey balls. I took a week off lifting and Tuesday's workout has me all DOMSy and whatnot back there

What's wrong with KB swings and why are swings/sprints a binary proposition?

And is there even anyplace to sprint in Broway? Do you have to wear crampons on the bottom of your sneakers?

Moose attacks tho. Srs business.