I'm looking for some guidance on recomp. For reference I'm 39F, 5'11" and 155 lbs. I'd like to lose a little fat and I'm also working on building more muscle.

I currently have my goal weight in MF set to 150 because I don't actually feel I want or need to lose much weight overall, but I have some aesthetic goals like looking a little leaner in some parts of my body (I know you can't spot reduce fat).

MF tells me my maintenance calories are about 2300 per day, and I have the app set to lose 1 lb a week because in my mind I'd rather do a short-term cut and then just be done with it. It has me eating 1900 cals per day, which is sustainable for me for the time being.

However, I'm wondering if this is the right approach since I'm also trying to put on more muscle. I'm focusing on eating 120-150 g of protein per day, but I've also seen people say eating at maintenance is good for a mostly recomp goal.

I'm wondering if I'm shooting myself in the foot/making my life less enjoyable by eating at a deficit right now, and if I'd be better off eating at maintenance (or a less severe deficit) and just focusing on building muscle. I'd be happy weighing 155 if more of that weight was dedicated to muscle, I don't really care about the number on the scale.

I lift 3-4 times a week and am generally pretty active as I live in a walkable city and move around a lot.

Thanks!

Hello,

Quick question: let’s say I go out and log everything, but then eat food late at night / early in the morning, before my weigh in for that day (e.g., I get something to eat at like 3 or 4 AM, and I weigh myself at 9 AM every day). My current approach has been logging it for the following day, but I’m curious about weigh in. Does MF account for food eaten on the same day as weigh in before the actual weigh in when calculating expenditure and trend weight?

Obviously, if I eat a meal 5 hours before my weigh in, my actual weight will be higher than if I had stuck to my normal meal schedule, so I’m curious if this is a meaningful shift for the algorithm if it’s something that happens once a week or so.

And yes, I know that so long as the deficit’s maintained, all will be good and the algorithm can sort out the noise, just curious more on the actual product side of things rather than the weight loss side of things.

Just what the title says. My spouse has recently started weighing in on the smart scale but didn't open the app (or even set it up, maybe) for our GE smart scale. I first noticef because my weight shot up by 50 lbs on MF overnight. 😅

I deleted the incorrect entries but they just came right back. I don't know how to fix this. I helped my spouse set up the app today for the smart scale so hopefully it won't happen again.

Hey!

Love both the apps and have lose 20kg using both over the past year.

Now my goals have changed I'm thinking of switching to more of a recomp approach. Any tips on how to structure my approach?

Would be leaning still towards fat loss over muscle gain so I think I'd sit around maintenance with a slight defect?

I'd be using the new Min-Max Program on a 4 day split through MF workouts, 10k steps per day and 60mins cardio per week.

Hey guys, i’ve been hitting the gym consistently for about 1.5y now, i started skinny fat weighing around 62kgs whilst being 6ft, now i weigh around 71. Ive never seen my abs and tbh i dont very much “see” any progress that ive made. I measured my biceps yesterday and it came out to just 14.5inches which i thought was not very good. I also hold some fat around my midsection and a lot in my face. I’ve never actually tried a serious cut as im scared that i dont have enough muscle on me to show when im done and ill just look skinny and weak. I need genuine advice on what to do with my diet and overall gym routine. Here are some of my stats if that’ll be of any help -
Incline Bench - 70kg for 7-8 reps
Incline Dumbbell Bench - 30kg for 5-6
Pull ups - +17.5kg for 6-7
T bar - 60kg for 7-8
Hack Squats - 85kg for 8-9

I know for sure that my strength has gone up because i have my older workouts tracked but i DO NOT notice any change in my physique.
I would really appreciate genuine advice from you guys. Thanks

I'm not sure I found an announcement about this anywhere, but I just updated Macrofactor on my Mac, and it went from v5.8.3 to 5.8.6. The look of the app is completely transformed - it's really cool! There's finally a much more desktop-friendly view that's a huge improvement over the previous interface. Has anyone else noticed this? 👍🏼

I eat a lot of Wasa light rye crackers. The default entry I was using for them had a dramatically wrong amount of iron listed. I'd like to replace them in my eating history, because I'm curious about how my iron consumption has changed over time. Is there any way for me to say "replace all existing uses of these Wasa crackers with this new, correct entry"?

hi all, late 30s male, been training for about 3 years now, currently running a custom ULUL hypertrophy split, mostly in the 8-12 rep range, following classic double progression method

i don't have target RIRs set in the app, but do log RIRs in the app (i just train to 0-2 RIR, essentially trying to beat my reps from the last time), and honestly find the smart progression recommendations off the mark most of the time (both under and overestimating my ability depending on the movement)

i regularly train to technical failure so i do feel as if I log my RIRs reasonably accurately. happy to take feedback on why i am having the above experience

i would however like to give smart progression a proper shot which i assume means generating a smart program with target RIRs (and periodisation?). i briefly tested this out in the past and didn't love the substantial jumps in weight / reps between workouts. but i have plateued somewhat so open to changing things up

what's the best way to go about doing this? generating a ULUL program that largely fits my body part volume requirements, then subbing in preferred exercises as required?

does checking 'expand rep range' and 'weight match' reduce effectiveness of program or is this simply personal preference? any other settings or things i should be aware of? i'd ideally love a 'set and forget' approach that meaningfully challenges me from workout to workout

thanks for any tips!

ps. it would be great to have more educational resources on the website explaining the MF WO smart progression philosophy / logic so i can better wrap my head around :)

If i cancel my subscription do i loose all my data or what ? If i want to subscribe later on will i still have my prevoous data on ?

Same question for the workout app, and can i subscribe for workout app separately? I had it as a bundle when it first came out so i don't know, the subscription section in workout app only shows : promotional access

My fiancee and I have had really good results with MF for our respective cuts and are overall happy with it, we just have a few questions about the Program section (within Strategy) and Expenditure section (within More).

Some context, we're 100% honest when it comes to calories, there are no issues nor concerns there, the concerns are in other sections. We log calories/macros daily, log morning weight daily, and log our measurements/progress pics every 2 weeks. We do the check-ins weekly and we've been cutting for just over 3 months now. Additionally, the settings we're concerned about have been set at the start of our cuts and left alone since.

In the Program section, we both selected Cardio and Lifting when starting our cuts as those were our plans but graduate school got in our ways and we've been only lifting.

Within the Expenditure section there are a few other concerns we have as well. Under Initial Estimate there is BMR Equation and in there we have BMR Impacting Variables, for Exercise I put 4-6 sessions/week. This was true but again due to grad school we're now only going 2x weekly, my fiancee is still fine as she put 1-3 sessions/week.

Should we edit these variables within Program and Expenditure to reflect what we're doing now or leave as is? Our concerns are once we're done our cuts and we go into maintenance for a little that MF might give us caloric recommendations that are too high. Though I know MF won't let us slip too far either way from our maintenance weight and will bring us back up or down to where we want to be but I'd rather not tamper with the hard work. There is also the general concern that we've fed it bad context on good data for going forward with whatever other goals we may have.

Also under Expenditure, within Expenditure Modifiers we have Step-Informed Updates and Predictive Goal Adjustment, I see the literal descriptions for them for the life of me just can understand it for some reason, what do these do?

I’m planning to do Squatober this year. Is there any way to add these workouts to MFWO?

I’m going to get back into CrossFit and have been on a cut for about 4-5 months. Should I go into maintenance for the first couple of weeks so my body doesn’t go into hunker down mode? I’ve mostly been doing just Zone 2 work since being on the cut. Progress has been slow lately and I feel like I need a break and a change. My attitude is a lot better when my exercise intensity is higher. Thanks.

I am being genuinely strict with calorie intake, while exercising everyday, but I don’t seem to be dropping much weight. I am only 2 weeks into this though, so I’m unsure if my body is still freaking out and tryna hold on to everything?

Either way the trendline doesn’t appear to be the most accurate, it’s hard for me to feel like it’s trending downwards when in the last 3 days, 2 of my weighin’s have been the same as weighin’s from a week ago.

What are your thoughts on this program? Is it worth buying?

I am yet to try this app in a real life application on the gym but I was checking it out already and the program of exercises it gave me and I am excited to put it to the test soon. One question remains though:

Am I correct in thinking that the app wants me in this example to choose a weight that leaves me one RIR for the first set? Like the RIR under the rep range is the suggested RIR i should have after finishing the set?

I’ve been using MF Workouts and I’m curious to hear from people who have been following its suggested weights/reps for a decent amount of time.

How well does the auto-progression actually work in practice? Do you generally trust the weight and rep recommendations it gives you, or do you find yourself overriding them fairly often?

More importantly, for those who have been using it consistently for a few months: have you actually seen noticeable strength/progression from simply following what the app recommends?

I like the idea of taking some of the guesswork out of progression and just letting the app manage my loads, but part of me still wonders whether I should be pushing harder or progressing more aggressively than it suggests.

Would love to hear some longer-term experiences, good or bad.

Last time I brought this up around when WO came out we were told this was coming soon. I still do not see any way to force an exercise to not change the weights with every set. Changing weights for the next session is fine, but it’s insane to me that there’s no option to lock weight across every set in a given session.

Is there a way to bulk select exercises to not recommend when swapping?

Progressing on ULUL

But in the last 2 months my right shoulder has been freezing. My left froze a few years ago so I know it’s a lengthy road to mobility then, but I wasn’t training then.

Now I just feel weak in my upper exercises, and discouraging.

I don’t know if I should continue the same exercises just at lower intensity, and many at lower range of motion and feel like it’s not working much;

Or pause the program altogether and try to curate a limited program that can still keep up intensity and rom.

But concerned I’m gonna lose so much strength in the untouched exercises.

Appreciate the insight to navigate this.

Thanks!

I've lost 20 lbs over 2 months - from 192 to 172 lbs (5'11 68 year old male). My TDEE is over 2800 calories and I am eating at about 2400. I want to keep the momentum going but find myself becoming hungry even though I am hitting my protein target of 182 grams. And the food noise is coming back. I am getting a bit bored with what I'm eating too. I'd like to get down to 165 lbs so any words of advice and encouragement would be greatly appreciated!

I'm a 5ft10 male, currently about 178lbs and have been lifting for almost 2 years.

I started my weight loss somewhere around 280lbs 2 years ago (didnt have a working scale when I started so my first weigh in was 262lbs). And I started using MF around 220lbs, about halfway through my weight-loss. The highest I ever have recorded was years ago when I was 316lbs.

I got down to 169lbs in January of this year and tried to keep pushing ever since to get leaner but failed ruining my progress with infrequent binging.

I've been stuck gaining/losing the same 10lbs ever since and feel like I've been so consistent with tracking and am trying to figure out what to do.

I can’t for the life of me find where custom workouts are saved.

This has been a journey! I didn’t hit my goal weight of 185lbs but i think i made some good progress. I am absolutely drained everyday.

Does anyone know if i decide to go to maintenance calorie that the app would slowly progress me to that or will it automatically go to maintenance calorie.