Help with days planned for eating out!
Hello! My biggest plateau/ hurdle have been from scheduled days I have for eating out with friends and family. (I'm tracking calories, consistently working out, and have been loosing weight, but I feel like dinners out set me back and I have a bit of anxiety the day of eating out, that I don't want to have!) On the days I have a scheduled dinner, I am always confused about what to eat. For example, if my goal is to stick to 2000, and I estimate maybe a dinner out is 1500 calories, but then that leaves me with only 500 calories to play with until dinner time, that's not sustainable if the dinner's at like 7:30pm. I'm not sure even about tracking on days I eat out, as I know the dinner I won't be able accurately track the meal I had out. I know there is a feeling that I should track everything, but it's highly demotivating when I know I'm about to have an unknown calorie count at dinner. A thought I had recently was to just go ham on protein the day of eating out, or just treat the day as usual and track, but any additional thoughts/ advice would be amazing.
Perfecting My Form
From the latest progressive overload episode, I realized my need to check my ego and go back to the form basics. I find myself in a cycle of reaching working weights for progressive overload, pulling a muscle, and then taking off a month or two before trying again. How would you suggest I modify my training to tighten up my form? Few notes for help in answering the question: I do a full-body workout split with 3-4 heavy sets in the 6 - 10 rep range per week and try to use progressive overload through reps and weight. I do at least 3 warmup sets at 135, 225, 275. Most recently I pulled a muscle in my low back doing a deadlift for 275 on my 3rd set. Diet, sleep, rest are typically all at a 4/5.
Progressive overload in deficit?
I am in a deficit- I am short and only want to go down about 7% body fat and I am doing a fat loss focused recomp/ slight deficit. I listened to your progressive overload episode and I know it’s normal to feel weaker after weight loss but so far I’ve only lost about 3-4lbs and my workouts feel SO much harder doing the same thing. I eat between 110-120 g of protein every day and (according to my oura ring) my sleep and recovery is still really good. Is this normal? Or should I only see this much change in intensity after more significant weight loss? I still have strength goals I want to hit and I have only been in a deficit for a little under a month and I am planning on sticking to it for the rest of the year! Just want to know the most sustainable way to do it. Thank you so much!!!!
lower belly fat
hi! i’m struggling with lower belly fat, i’m a 26 y/o F that lifts 2-3x per week, plays recreational volleyball and goes for walks throughout the week. Now, I know I can’t spot reduce fat in the body but why am I struggling with lower belly fat? Is there a certain food group I should be paying closer attention to?