I agree with @JazzyS Thats an impressive squat! I fully believe that u will get there!
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Thank you, Jazzy.
@Butterflymoonwoman I will, God willing.
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Yeah itās a trip, @MTSober is crazy strong!!! I wanna be like him haha 
Just checking in: alright so I did a high-rep range arm day but still to failure because my left elbow is a bit inflammed again so trying to take it somewhat easy while still pushing as hard as I can 
By the way, I spent most of today fixing my graph on my weight change since I started dieting. It took a while because I decided to pull a lazy programmer moment to automate the creation of the graph, filtering of data from my messy notes in my phone, etc. But finally calculated it accurately (well, as reliably as I could with the idiotic way I kept track of my weight each day haha). Currently losing weight at approximately 2.31lbs per week, but Iām gonna start slowing it down to 1lb per week starting today by gradually increasing my caloric intake to: current_max_kcal + 500 kcal = 2100 kcal via increasing calories by 200 kcal increments ā monitor for 2-3 weeks ā increase again as necessary
TL;DR: SCIENCE!!! :DDD
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Hey, thank you brother.
I try, it took 2 good years, lot of consistency, time effort, Faith and luck that i wouldnāt get hurt.
But once you get there, muscle memory is no joke. Being a month back and ill be where i was in relatively no time.
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Exercise for today is going grocery shopping (pulling a wagon with $300 worth of groceries in it lol).
Even tho I cant intentionally work out right now, I am trying to keep my protein and fiber up while sticking to a calorie deficit. Lost 2lb last week
Todays smoothie is 47gr of protein and 7gr of fiber at 473 calories.
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When should I expect MY smoothie to be delivered?!?
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Congrats on the weight loss!!!
Yeah fiber is important as well for sure! I find if I eat too much of my calories as protein and not at least some fiber, I will have a hard time on the toilet lol yikes
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8/17/2025
100 min lap swimming
7500 steps
8/18/2025
90 min lap swimming
11500 steps
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Tried to train legs today but my messed up knee was acting up so I could only do like 1 set of leg press 
so basically i ended up doing the rest of my sets as chest/back/shoulders though I hit a PR for shoulder presses somehow even though im on a cut. I guess because muscle memory but also I donāt train as dumb as I did in 2019 so
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Has anyone used an online calculator to get their calorie deficit numbers? If so, what website(s) have you used that worked for you?
I just used fatcalc.com and my calorie deficit number seems a little high? But Iām also in the gym 5 - 6 times a week (on top of 2 - 4 competitions a month but the comp. szn is starting to slow down) and Iāve started to walk to work which is 3 times a week. So the numbers below kindaā make sense? 
Either way, would appreciate everyoneās experience/feedback.
Note: I put 130 for the goal weight but my goal really is to bring my body fat percentage down.
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What type of competitions? Sorry, cant be much help, I just eat a lot of protein and lift lol
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I do a lot of the local CrossFit competitions in my area. I also do the DEKA challenges and the Deadly Dozen challenges. I believe it was the Deadly Dozen where I burned like 1300 calories in the 1:38:00 that it took me to complete, lmao. Iāll throw in a 5K/10K here and there but thatās when a gym friend drags me to one.
Working my way to do Hyrox one day. So when a Hyrox Fitness Test is available, I hop on those. The sled push/pull is SO heavy though. 
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Sorry Sonia, Iām no help either. Iāmnot really sticking to macros and just try to eat as many low calorie density foods as I can in a day. Within a spectrum of like 1500 to 2100 calories. I would say that 1900 calories with intense activity is probably a good pace to lose a pound a week. I think youād get to your goal in the time allotted. 
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Nice, I always see you getting after it. Im in the gym all the time myself. I probably do it more for mental health than anything!
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Thanks anyways, Mitch. 
Iām just hitting a point of frustration because I feel like Iāve plateaued. I mean, Iām in a way better state now than when I was a drinker and at my heaviest. I was at 153lbs. (and Iām 5ā2"). 
Iām at 135lbs. now with a decent amount of muscle mass. But the physique still isnāt where I want it. I want flatter abs. 
So Iām trying to measure everything now to see if I can get somewhere. I hate the work and stress of it all though.
And, yes, Iām trying to show myself grace by accounting for genetics, age, hormones and all that b.s. 
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Iāve always had trouble getting past that last bit of belly fat. Iām 5ā7ā and 160-165lbs so I share your short person problems. I too have to get super gung-ho if I ever want to see that physique Iām shooting for.
Itās a long game getting past that plateau and I often sabotage myself with impulsive eatingā¦My addict colors shining through, ya know. Measurements is a good idea, they often show results that the scale cannot.
Iām here in the trenches with yaā¦trying to lay off the chocolate and donuts 
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Just did an epic arm workout 
I still canāt train legs for a while due to the knee but once it heals more Iāll try doing legs again
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The most accurate calorie calculator I found at least for me at 5ā7, 180lbs, 15-20% body fat currently is this one somehow: Calorie Calculator
I donāt know why itās so accurate for me but I find even though I do gym every day, I need to put exercise level at the 4-5 days a week setting. I think the higher settings would be if I did cardio on top of my weightlifting.
My advice for finding your most accurate caloric intake is like: basically track your weight each day as soon as you get up right before you eat/drink anything, go pee/poo first, step on scale without anything on so that itās as accurate as it can be each morning, and use the same weight scale because sometimes scales vary on accuracy. Then, basically collect all the weight data from each day, check on average how much weight you are losing/gaining per week. You can make a scatter-plot graph with the weigh-in data, calculate the line of best fit (y = mx + b), the line of best fit in this case is your average daily weight loss/gain, multiply the slope (m) by 7 for the weekly rate.
In the graph:
Y axis would be the weight in lbs or kg whichever you prefer
X axis is a counter of days past since dieting
Then, to adjust your caloric intake like this as necessary:
1lb of weight gain/loss per week = 500 calories surplus/deficit from your maintenance calories: This scales linearly, so just divide up the calories for lower amounts of weight loss/gain per week
For what your caloric intake should be before you have actual weight data for yourself, try using a calorie calculator such as the one above, and then adjust as time goes on to make it accurate
Hope that helps! Sorry that itās a lot of math, thatās just how I do it anyway. I find doing this helps me be extremely precise though - allowed me to cut from 210 lbs, 50% body fat to 120lbs, 8% body fat at some point. Also helped me gain muscle without getting super fat.
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I have not tried any of the calculators. Did do my calculations on other friendās apps to make sure I am on track.
With the amount that you work out you also want to use your gut at times I feel when it comes to doing calorie deficit. If you think you are in too much of a deficit and are feeling the effects then you should change that up.
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Omgosh, this is helpful. Thank you! Iāll try it out. Iāll let you know if I run into any snags math wise. 
Also, 15 - 20% body fat is crazy! 
Good for you! 
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