ibnfaqir Member

I added refeed days. 2 out of 7 days are refeeds. It helped me with the plateau.

you wont lose any weight eating 1k calories a day. Your body will hold onto the weight and you will stall. What will you do then reduce to 500 calories? I would suggest eating at 1300 to 1500 calories a day and exercising 30 mins a day [walk for 30 mins]. After a week you can reduce calories by a 199 or 200.

Eat more move more is my mantra. I tried the prolonged eating less strategy it worked for a while then I stalled and couldn't go any lower without losing significant muscle mass. I had to up my calories by a big amount and made my workouts more intense. That seemed to be the sweet spot.

I will tell you what worked for me and it goes against all conventional advice: --For 4 days you eat at a deficit you pick the number 200, 500 or a 1000. Also go extremely low carb <50 grams. --For the 2 days you eat at/near maintenance. Carbs below <100 grams. --Last day you eat whatever you want preferably 500-1000…

over time it can change the composition of your gut flora. Recomposition takes years of abusive drinking and not being active.

what was the question?

as long as you hit your proteins and fats you can eat whatever (even junk) you want within caloric limits and lose weight.

You only need to do low carb if you very very lean. If you are not a calorie deficit will be fine.

No it doesnt. A calorie deficit does.

increase good fats

1 lb per lean body mass. No protein shakes help me meet my macros.

say goodbye to your lean muscle mass and metabolism.

you are doing a whole lot of exercise you have to extremely careful with your deficit. Calculate your TDEE and then subtract 500 calories it should give you a starting point. If you don't lose weight lower calories by another 200-300.

I would give it another week and then go back to the drawing boards.

I will tell you what I am doing. My TDEE is 2600 and I was doing 1600 a day. I lost a lot of muscle mass. I am slowly increasing it to 1900-2100. A very high deficit is not sustainable. Guess what? I am gaining more vascularity and my stomach is getting leaner on higher calories. I am playing with my macros but upping the…

almonds, peanut peanut. Anything you can munch on that has a high amount of good fats. I am a chain smoker but it hasn't hindered my macros and I am still losing body fat.

You can do cardio but if you are eating at a deficit you can decrease cardio and increase weight training. Since you lost so much weight you can try increasing your calories for eg. instead of a 500 deficit try 200 deficit/or maintence along with heavy weight training. See how your body responds for a week. Your body is…

I only do it if I feel very lethargic and my performance in the gym is sagging. Even then I eat 500 cals more than my maintence. I overload on carbs (clean carbs) since I am cutting on low carbs. You cant just go to a chinese buffet and stuff your face because then you will have undone all the weeks hard work. There has to…