Help with macros/calories

I'm 5'1, 154 lbs my body shape would be thin legs and broad upper body. I focus on lower body training twice a week and once weekly upper body. I can only workout 3 days a week now due to my schedule.

I'm just lost as to where my calories should be?? I'm a bit overweight for my height. I've been focusing on progressive overload, count calories and macros, track my workouts and I still look the same. Meal prep my meals.

I try not to eat as much carbs on non training days. So I just would like guidance. I've tried increasing, decreasing calories... I still look the same. And this has been really slow transitions to give my body time to adjust. I feel like I progress in weight, with good form but do not believe my my muscles change. My legs are still stick thin. I'm limited when it comes to squats due to scoliosis and arthritis in my lower lumbar spine. So i focus on other compounds like sumo, hipthrusts, rdls. I can only do Smith squats.
I've been training for years and the macro/calorie aspect has been the hardest to get down. I know genetics play a huge role.

Would anyone know where my macros should be? Currently wanting to lose fat. Is 2,000 too low/high??

On low carb days I aim for high protein and fats which I've been achieving. Example -TODAY: P:167, FAT:117, C: 65

High carb days I focus on lower fats and enough, not high, protein. EXAMPLE- YESTERDAY: P:150 FAT:70, carb: 190

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Why am I still getting stronger?

Hello all, I'm training for a year and 2 months, and I have made some gains by progressively overloading, but I never really looked at my diet. On a good day, i get about 90 grams of protein in, but my goal is actually 140-150 grams. I never reach my goal, but i always succeed in adding an extra rep with almost every excercise. My question is, why do I keep progressing even after a year without fully reaching my nutrition? Why am I building muscle and getting stronger?
I am 189cm, 77kg and at a higher bodyfat, i would say 20 percent.

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Insacog to hold meet this week amid viral Covid wave in China

Last week, a new sub-lineage of Omicron, XBB 1.5, was detected in the country. The BF.7 sub-variant - another sub-lineage of Omicron variant BA.5 which is driving the increase in cases in China - has also been found in India, but there is nothing to panic, an official said.

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Looking for a cheap 1800 calorie high protein diet plan

I’m very new to building muscle but I’m working out at home doing exercises trying to get fit again. I checked the sample menus of the 2000 calorie on the bodybuilding website and I just want a simple menu just like that for 1 to 2 weeks all I’m asking. If anyone can lead me to a simpler and affordable menu that would be very greatful

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Cure Your ED Problems Using Cenforce 150mg - Edsafecure.com

The most stressful and rapidly expanding ailment in males is erectile dysfunction, which is treated with Cenforce 150, a combination of 150 mg of sildenafil citrate. The active ingredient in most tablets used to treat erectile dysfunction is sildenafil citrate. If you're like the millions of other men across the world who struggle with erectile dysfunction, you're probably looking for a way to put an end to your misery and go back to a normal sexual life. And you may do it now since you have access to the cure for male impotence. This pill works by boosting blood flow to the penis, resulting in an extremely firm erection that lasts for hours, allowing you to indulge in sexual activities without interruption.

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(remade) thoughts on my 2022 progress? PICTURES

I deleted the thread from yesterday, sorry dudes if this is considered spamming. My photos were super low quality and zoomed in. Also I had nothing from the start of the year to show any progress so my questions yesterday were a waste for you guys.

In bodyspace under progress I have all new pics from Jan, Feb, Mar, April, May, Jul, Oct, and some recent ones. I didn't do any posing until April that's why there's so few for Jan-Mar.

For that one Dec image in the blue briefs I included a bad angle to keep myself honest. It's the worst pic I have of myself and the angle makes it look worse than it is, but eating has increased over the holidays so I should be realistic about how I can look some days.

Do you guys see progress from the start of the year to the end? When I compare I feel my chest is meatier and more defined, my arms feel bigger, and I think I look stronger and bulkier. In the early photos I feel like a skinny teenager, which wasn't working for me this side of 30. I think I look more my age now.

What do you guys think? Sometimes you're blind to changes on your body that are obvious to others. Do you see the same progress that I do, more, or less?

(I'm not making this to discuss training programs. I'm looking into Fierce Five but I'm making this just to talk about my physique and progress over the last 1 year)

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The Benefits of a Whole Food, Plant-Based Diet

The Benefits of a Whole Food, Plant-Based Diet


Are you looking to improve your health, reduce your risk of chronic diseases, and feel your best? Consider trying a whole food, plant-based diet!
But what exactly is a whole food, plant-based diet? Simply put, it is a way of eating that focuses on whole, unprocessed plant foods such as vegetables, fruits, legumes, whole grains, nuts, and seeds. It avoids animal products, processed foods, and refined oils and sugars.

So why should you give this type of diet a try? Here are just a few of the many benefits:

1. Weight loss and maintenance:
Whole food, plant-based diets have been shown to help with weight loss and maintenance. This is likely due to the high fiber content of plant foods, which can help you feel fuller for longer and regulate your appetite.

2. Improved digestion:
Plant foods are rich in prebiotics, which feed the beneficial bacteria in your gut. This can lead to improved digestion and regularity.

3. Lower risk of chronic diseases:
A whole food, plant-based diet has been linked to a lower risk of heart disease, type 2 diabetes, and certain types of cancer. This may be due to the high intake of antioxidants, phytochemicals, and other nutrients found in plant foods.

4. Better blood sugar control:
Plant-based diets have been shown to improve blood sugar control, making them a great option for those with diabetes or at risk of developing the disease.

5. Improved mental health:
Some research suggests that a whole food, plant-based diet may be beneficial for mental health, possibly due to the high intake of nutrients such as folate and antioxidants.

6. Better overall health:
Adopting a whole food, plant-based diet may lead to improved overall health, including better energy levels, clearer skin, and stronger nails and hair.

7. Focus on whole, unprocessed plant foods:
Choose foods that are as close to their natural state as possible, such as vegetables, fruits, legumes, whole grains, nuts, and seeds.

8. Eat a variety of foods:
Aim to include a variety of different plant foods in your diet to ensure you are getting a wide range of nutrients.

9. Don't be afraid to try new things:
Experiment with different plant-based protein sources such as tofu, tempeh, and beans, and try cooking with new herbs and spices to add flavor to your meals.

10. Stock your pantry with whole food, plant-based staples:
Keep your kitchen stocked with plant-based staples such as whole grains, beans, nuts, and seeds, so it is easy to throw together a healthy meal when you are short on time.

11. Don't feel like you have to do it all at once:
Making the switch to a whole food, plant-based diet can be overwhelming, so take it one step at a time. Start by incorporating more plant-based meals into your diet and gradually reduce your intake of animal products.

12. Environmental benefits:
In addition to the health benefits, a whole food, plant-based diet can also have a positive impact on the environment. Plant-based diets require fewer natural resources to produce, such as water and land, compared to animal-based diets. Adopting a plant-based diet can also reduce greenhouse gas emissions, as the production of animal products is a significant contributor to climate change.

13. Cost-effective:
Plant-based diets can be more cost-effective than animal-based diets, as plant-based proteins such as beans and lentils are often less expensive than animal proteins. In addition, plant-based diets tend to rely less on processed and packaged foods, which can also save money in the long run.

14. Nutrient-rich:
Many people believe that a plant-based diet is lacking in essential nutrients, but this is not the case. Whole plant foods are rich in a wide range of nutrients, including protein, fiber, vitamins, minerals, and antioxidants. With careful planning, it is possible to meet all of your nutritional needs on a whole food, plant-based diet.

15. Delicious and satisfying:
A common misconception about plant-based diets is that they are boring or tasteless, but this couldn't be further from the truth. There are endless delicious and satisfying plant-based meals that can be created using whole, unprocessed ingredients. From hearty soups and stews to flavorful stir-fries and curries, the options are endless.

In conclusion, a whole food, plant-based diet can provide numerous health benefits, including weight loss, improved digestion, lower risk of chronic diseases, better blood sugar control, and improved mental health. It can also have a positive impact on the environment and be cost-effective. With a little planning and creativity, it is easy to create delicious and satisfying plant-based meals that will nourish your body and mind.

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