trigden1991 Member

There are no magic fixes unfortunately. Time and genetics are the determining factors.

You would be best off eating in a deficit and lifting on a structured programme. Although you're not overweight, your body fat appears to be reasonably high. You'll see better progress if you start from a lean state. Don't get too caught up in body fat measurements etc, go by the mirror. When the love handles and lower ab…

BIA machines are not consistent and are absolutely not as accurate as a Dexa. Unless your legs are striated and you have feathered glutes, you aren't sub 20%. Not being harsh, just informing you should you be basing your "maths" off it. You'll find you need to diet to much lower weights than you predict.

I'm afraid you are not sub 20%

You've made great progress. In my opinion a slight deficit and keep lifting and you'll see improvements in your physique.

You are at least 35%. Keep consistent and you'll get closer to where you want to be!

Muscle loss is overstated assuming you are providing sufficient stimulus to the muscles and consuming enough protein.

Calorie surplus + no weightlifting = pure fat gains

Obviously no one here can give an accurate answer but at a guess I would say somewhere between 15-20% depending on your fat distribution.

I currently eat 1 meal a day and consume over 150g protein in that siting. Hope I'm not wasting it...............

That book is complete garbage. Calories matter more than any macro splits.

Calorie deficit + time + consistency.

Did nothing for me except waste money. Dial in your diet and workouts and you'll see the results.

Did you gain all your fat in 2 weeks? No! Did you notice yourself gaining weight each week? Probably not. Why expect to lose them that quickly? Patience and consistency are key when changing body composition.

Recently I've been extending my fast so that I'm only having 1 meal and a shake. No negative effects so far.

3 weeks in, down 2lbs of fat each week and looking leaner than ever. I like it but it's tough.

If it has calories, you should count it.

When I'm getting leaner and my weight has stalled for a while, the texture of the fat under the skin feels like small marbles. I'm fairly sure there are many old threads on here and 50% of people get them and the others have no experience of it. Not sure on large craters though.

Be more patient. 300 calories is a lot to drop in one go.

You did keto (no carbs) and ate in a calorie deficit for at least 2 months. You then ate carbs, binged and have now increased daily calories. You gained weight! What else did you think would happen??

You didn't get fat eating under 1000 calories. Why is it hard to eat your calorie goal now?

The only way to get a stronger grip is to train your grip.

Eat more and lift weights.

Pop back in 3-6 months and tell us how your body has changed. I can assure you that it won't look how you imagine it will.

It varies. My maintenance is between 3200-3500cals but am presently doing BodyOpus diet so low calories and keto for 5 days then a high carb refeed (normally 2-2.5 x maintenance).

Eat more. That's all there is too it. Make better food choices to eat calorie dense products.

I have increased my energy expenditure and decreased caloric intake as I have gotten nearer my goal so my rate of loss has not slowed down.

Nearly everyone gains scale weight on vacation. How much of it is fat and how much is water/food will depend on how lax you were. Get back to dieting and it'll go. Hopefully you enjoyed yourself which is what counts most.

This is completely ridiculous. Not even a pro bodybuilder with every "supplement" under the sun at their disposal could do this.

100% this.