CasperNaegle Member

What I think works better at least for me is to work out my TDEE and build a 20% deficit in. Then I don't worry about any daily ups and downs I just keep it flat all the time. You might need to play with it a little bit to get it right, but you will. Trying measure activity every day and how to measure every little thing..…

Here is a great article to read on it. Just keep in mind that every method has lots of room for error. The most important thing is to use a consistent method and track over time. https://legionathletics.com/how-to-calculate-body-fat/

I posted above that I weigh every day and here is a picture to show you why I do this and why I track my 7 day average. The orange line is my daily weight and the blue is my 7 day average. Weight loss is just so far from linear that you can see all kinds of results in your weight. The body retains and loses water, the…

Every morning first thing. I log it and track my seven day average. Your daily weight will bounce around quite a bit, don't let it bother you.

No, get a scale

So just give it time. My only question is are you weighing all your food. It is very easy to eat more than you think.

Weighing your food is the only way to really know how much you are getting. Estimating portions and even measuring cups leave lots of room for error. You can have several hundred calorie swings easily. Condiments especially can be a killer.

Nothing quite like building some muscle. You will love it!

One of two things. You need to cut back or you are not counting accurately. Use a scale and weigh everything .

Nothing wrong with sugars, I don't ever pay attention to anythings past calories, hitting my protein, keeping my fats in line. In my opinion unless you have medical issues the rest is a waste.

I like the above recommendations, but my wife and I keep our fats lower, 20% total calorie intake an around. 25-.27 per pound. Some people will scream this is too low but we have done well on it. 1- 1.2 grams of protein per pound.

Just the opposite, keto diets do not cause you to lose weight, calorie deficits do. So long as you stay below you calorie burn you will lose not matter what you eat. If doing keto helps you stay at a deficit so be it.

I am currently around 18% or so. I'd like to get lower and that's what I'm cutting for now.

Yes of course you can eat carbs or anything else for that matter. Losing weight is only about being in a calorie deficit. I eat 40% carbs every day and have lost 50 pounds of fat.

@Aaron_k123 pretty much said it all.. the article is wrong in so many areas. People with pre-existing kidney issues need to watch protein intake but high protein diets have never been shown to cause Kidney damage. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262767/

Unfortunately stomach fat is one of the last to go for many many people, me included. Sounds like you are on the right track, just keep at it!

I would stick with what you are doing and give it more time. If you lost on it and you know you are tracking your intake correctly just keep plowing ahead.

I guess it depends on what your goal is.. If I'm in a calorie deficit I raise my protein to 1-1.2 grams per pound. I keep fats at about 20% of total calorie intake and carbs fill in the rest. If I am at maintain, I'd lower my protein down to .8 to 1 gram per pound. I might bring fat up some and again fill the rest with…

HaHa This X1000%

Just keep trying the benefits are only good and just stopping doesn't help yourself. We all mess up from time to time and miss a count or don't go to the gym or something. You just need to quit beating yourself up, if you overeat or don't weigh or something just get back on the horse and keep going.

I do the Bulgarian split squats on every leg day. It's a killer but working great!

There isn't anything you can do to hit certain spots for fat loss. It's all just calorie deficit and the body will burn it off however it goes. Unfortunately the tummy is one of the last to go.

Please go look at Mike Matthews book bigger, leaner, stronger. He also has www.muscleforlife.com. This is really a typical example and what I did for many years. I just didn't understand diet and lifting that made any difference. The last year and a half has been an amazing change.

You just have to want to do it more than eat the junk. However you can allow yourself any foods so long as you stay in your macros/calories. I don't cut any foods completely out of my diet.

I try to keep things to just a cheat meal and honestly I will lower my calories the day before and sometimes after to even out.

Hard to say depending on how over weight you are, how much you are eating, etc. It is certainly not sustainable. How much of a calorie deficit are you in?

I just built a spreadsheet that I log my daily weight in and it calculates my 7 day average. I put it in a graph. Simple and quick.

"but you do not see the same events happening with heroine or other drugs involved." What the hell??

the label is raw, to be exact weigh everything raw. We do prep lots of food and always add an ounce or so to the weight of cooked meat in a serving to make sure we are close.

Just saw your comment about using measuring cups.. ditch those and use the scale for everything. You will be amazed at how much you can be off using measuring cups over several days. Especially condiments, can cost you 100s of calories.