Now to answer your question, I do train right now in my home (covid sucks) using tempo, pause and etc. cause I don’t have many weights (bar, some plates, dumbells).
Now, in the long run (3-12 months), I would like to grow muscle and stay fairly lean (not the heavy - bulking guy, I’d like to have some aesthetics hahah), cause I have a tendency to gain weight at some point every year cause of bad eating habits.
So it’s about what I prefer, maintaining weight or getting a bit more lean. Also, are the calories that NIDDK suggests a good place to start?
Maintenance: 2909 kcals/day
Weight Loss: 2873 kcals/day (for dropping to 79 kg in a month).
The difference in those Calories is 36 and I’m not sure that’s going to make any difference. As mentioned many times previously, I think the NIDDK numbers are a fine place to start.
Yea, those values aren’t what you reported for weight loss and maintenance. Our general recommendations for nutrition are as follows:
Total daily Calorie intake should achieve healthy body fat and muscle mass levels, while also supporting appropriate amounts of physical activity. Vegetarian and vegan approaches can be utilized based on individual preferences, as vegans and vegetarians tend to eat an average of 600 and 263 fewer Calories per day compared to those who eat both plants and meat, respectively. Clarys 2014
Total dietary protein intake should fall between 1.6-3.1 grams per kilogram body weight per day, unless medically contraindicated. Those who are gaining or maintaining weight should aim for the lower to middle-range, whereas those who are losing weight and/or who have risk factors for anabolic resistance may aim for the middle to upper range. For those able to consume protein within this range, we are not concerned about animal/marine versus plant sources of protein, as plant protein sources appear to be equivalent to animal protein sources when dosed at this level. In contrast, this distinction may have more relevance for individuals needing to consume a protein-restricted diet. Babault 2015,Joy 2013, Hartman 2007
Total dietary fiber intake should be at least 25-30 grams per day, ideally sourced from vegetables, fruits, and complex carbohydrate sources. Reynolds 2019 We recommend eating as many servings of fruits and vegetables as is consistent with the total calorie and protein goals mentioned above. Fiber intake may also mitigate some of the potential negative effects of a diet high in saturated fat. Wallstrom 2012
Dietary fat intake should be primarily unsaturated, e.g. from marine and plant sources, with saturated fat limited to approximately 10% or less of total Calories. When replacing saturated fat with other nutrients, we recommend foods rich in PUFA, MUFA, or complex carbohydrates depending on an individual’s preferences, Calorie goal, and individual response to the diet. This recommendation is strongest for those at elevated cardiovascular risk. With respect to red meat, the current recommendation of limiting intake to 12-18 ounces of cooked red meat per week is reasonable, although we feel less strongly about this if the the other criteria above are being met. Processed red meat should be limited to less than 1.7 ounces (50 grams) per day.
Finally, if you’d like further individualized guidance, we offer consultations via our website
Yeap, the truth is that something changed with the calories and I can’t recognize what…
Apart from my weight which dropped another 0.5 kg (from 80.5 to 80 kg), I don’t remember changing anything more in NIDDK settings…
Maybe it ws the activity level, I don’t know…
Anyway, thanks a lot for the info doc. You have helped me a lot the last year with my perception to pain and injury.
I have bought the Low Back Template and I can’t wait to start it but, due to covid and not having the appropiate equipment, I must wait for the gyms to open…
You must fight this disease all the time so it doesn’t ruin your health! Its symptoms are sudden weight loss, weakness, rapid fatigue, and the smell of acetone on your breath. If treatment is not begun in time, a diabetic coma develops, which leads to death. In type II diabetes, the disease develops slowly. The characteristic symptoms develop gradually and may appear in the form of thirst, dry mouth, itching of the skin, and pustular skin lesions. Diabetic coma occurs very rarely. To keep track of how my weight is changing, I bought a cool vont.com scale. The scales help me understand how my disease is progressing! I also remember to go to the doctor! Take care of yourself!
I recommend you stick to a slight calorie deficit after losing weight. Then you can switch smoothly to a calorie deficit to maintain a stable weight. Let me tell you my weight loss story. I lost 50 pounds after years of struggling with being overweight. As a child, I exercised and had a balanced diet.
