EnriqueLuviano Member

6ft 183lbs at the moment, 3-4 years ago I was 240 pounds and dropped to 165. I would recommend not to bulk until you have dropped down to 10% body fat, It is alot easier to maintain when you lift weights and reverse diet.

Your body could just be slowing your metabolism a but since it's not getting the same amount of calories as it was , try a refers day to shock the body and then go back to your deficit and it should continue the fat loss. Remember weight loss isn't always a good thing, fat loss is.

Mfp, doesn't take in lifting into consideration when giving you your macros so they're most likely off somewhat. But yea first off I would stop the Cardio or keeping doing it just making sure you're at a surplus at the end of the day. Don't be scared that you'll get super fat, as long as you hit your macros it won't…

But just let me know your height and your activity level outside of the gym and I can give you pretty accurate macros.

If you do compound movements, and lift intensely you'll see definition in a matter of 3 months. As you gain muscle you'll burn more calories so but try to focus less on having your abs show, that will come when you add a few pounds of muscle

Unless you just started lifting weights , losing fat and gaining muscle at the same time is very unlikely. If let me knew your height , weight (which is above ) , and activity level I can get a more accurate set of Marcos but if 2000 calories is to maintain your weight then I would do 210o for now, 100g-115 protein 48g fat…

Lol

Cut, you say you feel like you have extra fat so why you want to bulk and add to that ? Cut and then do a long clean bulk with minimal fat gain.

You should aim for 1/4 pound a week , 1 pound a month.

If you want to gain muscle you're required to be at a caloric surplus so gaining some fat is inevitable but you can make sure it's very minimal. First I would say stop doing cardio, unless you're eating the calories back. You don't need 114g of protein since your body fat is around 20% 75-100g is fine since you should eat…

Quest nutrition chips have the best macros

iifym aka flexible dieting . Best thing that has ever happened

You need to reverse diet, until you stop losing weight. Depending on your macros add about 5-7g of carbs a day about 50g a week. Reverse dieting is the best way to keep from gaining weight.

What's your diet consist of ? I used to have that probably along time ago. Try flexible dieting and hit your macros and you should lose that urge to binge.

Definitely buy a food scale like stated above, track macros and lift weights. That's the best way to lose body fat. I would start with a 40/40/20 macro split and adjust it from there. 40%carb 40%protein and 20% fat.

The diet you're talking about is intermediate fasting, it can have a larger eating window or smaller eating widow like once a day . Just make sure to hit your macros in that meal and you should be fine. Best time to eat would be post workout. I had pretty good fat loss results with intermediate fasting.