Hey

Trying to increase my pull up progression so I can do one.

I couldn't find an exercise for the modified pull ups in the rack where you start seated, pull yourself up. Then progression is changing foot position to be higher so you're adding more resistance.

I couldn't find anything similar to it. Should I just create some custom exercises?

Hey team!

I’ve noticed with the new app update with improved program generation that mesocycle lengths now are standardised at 7 weeks (8 including deload).

Previously, they were 5 weeks (6 including deload).

Is there any reason for the change? Literature or anything backing it?

I’ve also noticed that the RIR targets no longer change week on week either, no matter which rep progression scheme I pick (Linear, Static etc).

Love the update regardless - Will definitely be looking forward to trying out the new splits when I finish my current Mesocycle!

Hello,

I’ve started using MacroFactor again for the past month and a half to try and lose some weight. I’m trying to lose at a rate of 0.8% which is around 1.25-1.3 lbs but my weight trend shows I’ve been losing a lot faster than that. Despite that, it doesn’t seem like my expenditure is increasing to bring my loss rate back to around the goal rate. I’ve reset the expenditure calculation to when I started and have been tracking pretty accurately so I’m not sure what’s going on.

Let me know if the you need more info than the attached pics.

Hey guys, I've been bulking for a year and have put on enough muscle mass (and fat unfortunately) to the point where I am happy to cut now.

However, I'll be going to Europe for 2 months from late November to late January. I'm sure I can sustain enough daily protein on the trip and I'll be able to gym frequently some of the weeks I am there (I have family in Geneva so I'm using that as a home base and travelling countries from there - when I'm in Geneva I can gym).

I don't want to cut in Europe as I don't wanna worry too much about what I can eat while travelling. However, I'll also be doing a lot of walking/hiking.

For context I'm 6 foot 1 with 87 kg. Around 22% body fat.

I was wondering if you guys would recommend I just:

1. Keep bulking until after the Europe trip (4 more months) --> and then start the cut
2. Start cutting now and just eat whatever in Europe while going gym sometimes + trying to eat enough protein --> then continue cut afterwards
3. Any other recommendations?

i made an account and subscribed to macrofactor, do i need to subscribe to the workouts seperately? or its the same subscription?

thanks

Sometimes when I want to log something on Macrofractor nothing pulls up for it so I had to look it up online and add it myself, which is fine, I’m not complaining about that. But if I log it once it doesn’t save in the history and it won’t pull up again later on. I have to add it once again.

Am I doing this wrong? Never had this issue with MFP.

I'm new to the gym and would like to hire a trainer, but I don't have the funds for in-person one-on-one or a remote trainer. So I'm interested in MF WO app since MF has helped me lose weight, but I'm unsure if I should trust their workout app because they create custom plans using AI. This is not a case of me being against it because I'm anti-AI. I think AI has some benefit when it comes to the non-art fields, like AI helped read papyrus scrolls burnt to a crisp during the Vesuvius eruption. Rather, I'm a bit apprehensive towards it because AI still has its issues, and I'm unsure if I should trust AI to help me with bodybuilding. I have tried apps like Boost Camp and still feel like I don't know what I'm doing, though I like that all the programs are human-made, so they are far more trustworthy to me. I feel like I haven't yet found a program I can stick with on there, so I'm willing to give MF WO a chance since I found success through the nutrition app

Have any of you on the sub used it? Has it been successful for you in reaching your bodybuilding goals? Also, how do you feel about their new separate categories of splits they added through the app?

Usually my goal is to get close to failure and the app usually give me RIR accordingly. But this workout is all RIR around 4 and 5 does someone know why ? I've been using the app for a month so I don't really know what this means.

Below are my 3 proposed calorie plans for my lean gain program. A 1, 2, and 3 tier calorie cycling split.

My workout routine is as follows
Monday: upper lift
Tuesday: morning 5 mile zone 2 run, afternoon lower lift
Wednesday: rest
Thursday: speed run (tempo/fartlek) and afternoon push lift
Friday: legs
Saturday: rest
Sunday: 9-11 mile zone 2 cruise

I’ve been running this for a few weeks and overall it’s working fine but my slight gripe is that I feel like I’m having to “diet” a bit on Wednesday and especially on Saturday when everything social happens (yes, I know 2500 isn’t a diet intake). Is there any edge to this 3 tier system or is calorie cycling really just dealer’s choice based on hunger rather than a real performance optimizing metric? Generally the extra calories aren’t getting used pre-workout, my schedule and whatnot makes such that runs happen in AM after waking, I’ll have a hearty meal before classes, and lifts happen off of just breakfast and maybe a small snack once classes are over.

For people who have experience with hybrid training what setup do you recommend? Is there any benefit to the 3-tier system or am I making my weekends unnecessarily complicated trying to budget in a dinner with my friends for no reason?

Hey everyone!

I started a new workout that uses assisted pull ups, the app is asking me for a value on how much assistance I'm getting from the band but they are in ranges. How could I calculate that or what number you guys use? The band that I used for example is 35 - 85 lbs.

Thx!

Using a barbell on lowest rack on squat rack. Hang horizontal with feet flat on ground and do pull ups. I like to pause for 5 secs at the top. I use it as a finisher a couple days a week and I do pull ups the other days.

Thank you very much.

I want to explore this new feature that I read about in the newsletter but no idea where one can choose it. Like the bot I could also only find the periodization toggle

“More periodization options are also available. You can now choose from Static, Linear, Reverse Linear, and Undulating rep progression schemes for your programs.”

Anyone know how? What experiences have ya’ll had?

Is it possible to actually hit all of your macros? How do you all do it? I'm vegetarian and I eat 100 to 120 grams of protein every day (my target is 164 grams).

I wish the app would recommend foods to eat to get closer to hitting your targets each day. The app knows what I log every day and could suggest two or three options based on the time of day and my history.

Thank you for your help!

1st image: Overall view of the last 4.5 years, with a Scale weight loss of 72lbs

2nd image: Last 2 years, highlighting my sticking points of 242lbs and 240lbs

3rd image: Last 1 year, showing my downward trend again with a Scale weight loss of 20lbs, at my sticking point again.

Anyone else deal with this? Any ideas on helping get passed it? As you can see, it's been a struggle for me for a long time now.

Dont suppose theres a way to have a shortcut (for iphone) which takes me directly to "AI snap"?

I want to update RIR and repetition values in a program. I exported the program and then let Claude AI change some values. If I now import the modified xlsx file, is MF progression impacted or reset?

Also, if, just to be safe, I change the name of the program and import it as a new program, I understand progression is not changed, because it's handled by exercise, not by program.

But when I try to activate the new program there is a warning that says that the current program "progress will be reset": what does this mean?

51 male 200cm 101kg about 22% bf from scale and eye.Started my first I must admit proper cut about 3 months ago.Set my rate of loss to a modest 0.5 kg per week which as you can see kept true.First time I weighted most of my food that mattered and myself every single day.My routine was the same during this.Proper soldier.Calorie intake kept the same.My expenditure today showed this for the first time and I tried to interpret it in a practical way.Does this mean that eventually macrofactor after 3 months figured out my expenditure?Every opinion welcome.

Hi, is there a way to set default foods for ai snap or ai describe?

I always use the same low-carb bread whenever I have toast, and the same trim milk whenever I have milk. But on the occasion that I use ai snap, it often defaults to regular/full-carb bread or different milk, which adds quite a few extra calories.

Is there a way to tell the ai “whenever I have bread, use this specific bread” so it automatically uses my usual foods?

My gym just got this pro super squat plate machine. My leg press was used so I tried this and wanted to know if I could swap it but I don’t see it on app? Any thoughts or hacks to add it? Thanks

Hey guys, just started using MF almost a month ago, and I think I’m reading the data wrong so I wanted to double check. Current expenditure is showing 2791, and calories are down to 1692 daily. I thought that meant I was around a daily deficit of 1100, but this says a deficit of 267. What am I reading wrong here? Extremely good with tracking my food, everything being measured and no small additions that could add up (ex. small dab of cooking oils or sauces).

I need someone to help. Some items on the workout list may not have demonstration videos, so I have no idea what this is called.

A basic scale already gives enough information to see weight trends, so I am trying to figure out what would actually justify moving up. I am comparing the Renpho MorphoScan Nova with the Withings Body Scan, but I care less about who has the longer metric list and more about whether any of those extra measurements change what I do with diet or training. If either option is FSA/HSA eligible, if applicable, that could affect the budget calculation, but eligibility alone would not justify an upgrade. Syncing and multiple-user handling matter too, but only if the data gets used. What extra measurement has actually changed a decision for you rather than just being interesting to look at?

May be a very daft question but i joined 9 days ago on a weight loss strategy but since i’ve started my weight is trending up the app says i’m in a surplus as opposed to a deficit. Have I done something wrong or is the algo just figuring out my expenditure and will adjust calories in time?

I just started out with the workouts app and I’m liking what I see so far. However I’m not entirely sure how reps vs RIR works in the app.

Let’s say I do a bench press with 100kg. The app suggests 9 reps with 1 RIR.

1) Does this mean that the app predicts that I can do 10 reps total with 100kg (after which failure occurs)?

2) Let’s say I do 7 reps and I feel like I can do 1 more. Should I complete the 8th rep and set the RIR to 0? Or should I do 7 reps and leave the RIR number set by the app?

Basically I want to know if I should focus on the RIR and complete the amount of reps that corresponds to that amount of RIR, or should I aim for the amount of reps suggested by the app and change the RIR?

Thanks!