trigden1991 Member

Everybody think's they are stuck with a certain body "shape" or "type" until they push themselves beyond where they've been before and realise it was just what was normal at that time.

LOL

Ultimately it comes down to your opinion on how you look now! If you look skinny and lean then bulk. If you have some excess fat then cut.

The important bit is knowing where maintenance is! Many people forget about metabolic adaptations and that their maintenance will be lower than they predict. Lyle McDonald, Layne Norton and many natural pro athletes all recommend hovering around maintenance before moving to a surplus.

I only ever weigh myself naked. It removes any variation from clothing.

What was your total energy deficit at the end of the day?

This is crucial. Jumping straight into a surplus after prolonged periods of dieting is a recipe for fat gain.

Do uni-lateral exercises for imbalances. Most people have them to some degree.

Calorie surplus.

-Take it slow!! -Don't chase a scale weight. -if you go off track, get back on it asap - plan a 4 week mini cut every 4-6 months.

Body recomposition is my go-to for fact based diet and training information

BMR is honestly a pretty useless number to know unless you plan on being comatosed anytime soon. TDEE is the most useful figure for you. MFP or Scooby can calculate an approximate value of this for you.

Calorie deficit

Low fat and low carb is a recipe for disaster. Keto is a high fat, medium protein, low carb diet.

A multivitamin, calcium tablets and Omega 3's will have infinitely more benefits than any gimmick.

If you will be eating in a calorie deficit whilst taking them, I think you'll lose weight.

Carbohydrates are the most anabolic macronutrient so I'm not sure why you would avoid them when trying to gain muscle.

You gained 7lbs of water, food, glycogen and maybe some fat.

Raw. Cooking methods will change the weight drastically.

Protein and fat should be approximately constant and carbs should be increased to match calorie levels.

Picking a weight is not the way forward. At 18% you are in the ideal bodyfat range for a healthy male however from an "aesthetic" point of view you are not. Somewhere between 10-15% depending on your lean body mass and fat distribution would be better.

Why do you like your weight? Many people (mainly men) are obsessed with weighing XXXlbs for no real reason. If your bodyfat is high, you should eat in a calorie deficit until you are in a healthy range.

Without being too harsh: you are delusional.

It has 4g of carbohydrates. If you want to be pedantic, you are breaking your fast. However I doubt that 16calories will create an insulin response. Why don't you just have a black coffee and not waste all the other ingredients that are designed to "fuel" your workout?

Do they have any calories in them? If not, they won't have affected FAT loss but adding any different supplement or food could change water retention.

Ignore this OP.

Have a read about "life extension diets". Then forget all about it and eat a balanced diet that has all your micro nutrients, exercise regularly and enjoy life.

I normally skip breakfast and fast until lunch. That "earns" me 400-800calories that I would otherwise have consumed.

Of course I was exaggerating. But I will just leave this here: http://ezinearticles.com/?How-to-Lose-100-Lbs-in-2-Weeks&id=4294160

If you eat low carb, you should have higher fats. Macro's do not control weight change, that is dictated by calorie intake.