trigden1991 Member

Create a calorie deficit. Eat enough protein (0.8-1.2g/lb).

Missed the bit on estimating portions. Absolutely agree with you if that is the case. If you are estimating, you literally have no idea how many calories you are consuming.

If you are getting sufficient protein for recovery, are lifting sensibly and resting enough, there is no NEED to take a break. That being said, I normally take a week or 2 completely off lifting when I go on holiday but I remain as active as possible.

I always wash fruit and veg before eating it. I've seen a muddy carrot with my own eyes so dirty food is not a myth.

Jar of peanut butter and a tablespoon between sets.

I workout 13 out of 12 months. 8 days a week.

You won't build muscle doing HIIT. Lift weights and eat in a calorie surplus to gain muscle.

It will make a difference! It will make you lose slower as you are eating more.

I think you underestimate this forum.............

No discussion to be had!

Lots of coconut oil?

I personally weigh daily but think weighing at least weekly is important when dieting down. Leaving 2 weeks between "check ins" leads to slacking off then catching up in my experience.

Eat lean meats and fibrous veg, reduce food intake, don't overhydrate or eat excessively salty food.

Big boned is usually an excuse for being fat in all honesty. Scale, tape measure, pictures and bodyfat measures will provide much better information than fingers round a wrist.

They can stimulate hypertrophy which with a calorie surplus and sufficient protein will "add mass".

Body composition cannot be measured accurately or consistently without biopsy's all these studies have to be taken with a broad overview. Regarding the high protein group: my guess is as good as yours. With over 1000 calorie deficit, even with drugs people aren't building appreciable amounts of muscle.

Lean body mass does not necessarily have to be muscle.

Unfortunately there are many people with great genetics (and/or drugs) that have some extremely warped views on nutrition and health. Just because they have a good physique doesn't mean you should do what they do.

Personally I think there is a lot of crap in there but also a few tit bits of good information.

Fasted, naked, after going to the toilet is the most consistent way to weigh.

100% this for me.

In theory, yes. In practise it's a terrible idea

At nearly 300lbs, don't worry about the end point and focus on making changes now. With approximately 100lbs to lose, you have 12-24 months of dieting ahead of you. Worry about how you look and what is healthy when it's within reach and you're out of the danger zone.

1) calories can come from anywhere 2) No food is inherently unhealthy or bad 3) Meal timing is irrelevant 4) Why does one need protein in every meal

Yep. Go see your doctor to get TRT.

You lost weight because you created a calorie deficit. Intermittent fasting doesn't cause weight loss

My BMI is in the obese range. My bodyfat percentage puts me in the athletic range. The mirror tells me I'm not quite where I want to be.

321lbs @ 35% = 208lbs of Lean body mass 6% bodyfat = 221lbs 19% = 257lbs

Structured re-feeds, diet breaks & free meals = YES Cheat days = NO

That sounds more realistic however still a bit on the high side. I weigh 101kg and average 12k steps a day (over 6 months) and my average TDEE is 3600.