mecoconleche Member

I usually eat something light like some eggs and add chocolate bar for quick calories. Otherwise I just let it be and try again tomorrow

I track mine. But it’s mostly out of interest than necessity

Yes you are right. I used to not track when I fell off track because I felt guilty. Now I don’t feel guilty. I just brush it off and keep going. As you can see I spiked twice really hard, and ate on both instances around ~4000 calories. Just keep going as if nothing happened!

That’s too low of a calorie intake for you. You are a heavy guy, and shouldn’t have a calorie deficit greater than 25%. Find your maintenance calories, and eat 75-80% of that

900 cals over maintenance is equal to an extra 128 cals spread out over the course of 7 days. Relax and get back on track

I just push my first meal 4-8 hours after waking up. Nothing too fancy

Only one way to get rid of the belly fat. Keep grinding away, no other alternative

I fast for 4-8 hours after waking up each day

A diet break is mostly beneficial psychologically, and prevents burn out. Strongly recommended to take it, you will have to eat more food eventually; why not get used to your new maintenance?

Thanks guys! I basically weight lifted 3 times a week, for these past months. My next goal is to lean bulk for 8+ months and add weight to the bar. I am roughly 5'11 and weigh 149lbs. Waist: 31inches

Yeah dude, you look like you are closer to ~20% plus. I am 5'11 and 20 years old. But I weight considerably less than you, 151lbs and just recently I am approaching 12-13% body fat

You aren't fat, but you aren't lean either. What's your goal?

50lbs lost in 9 months. No loose skin yet! Went from 201.5lbs to 151.4 lbs

I haven't looked at studies myself, but I remember someone said (Eric helmes?) that weight training is an adaptive stimulus, and it kinda forces your body to not use muscle as a source of energy. Meaning, you take that stimulus away, and the adaptive component goes away too

It is generally recommended to lose no more than 1% of your body weight per week

I went all out eating for 5 days straight. Went from 152.6 lbs to 163 lbs, 2 days later I came back down to 154.4 lbs. Just move on, regret nothing

I have been cutting for 8 months, and have lost 48lbs in the process, I have been trying to reach 10% body fat ever since, and I am on my last ~7lbs. What keeps me motivated is the 8+ month lean bulk that awaits me!

Carbs aren't bad, what matters is the caloric deficit

Roughly 8 months apart, and 47 lbs gone. I'm still trying to get that list bit of fat on the lower abs! Hopefully they go away in the next 5-7 lbs

Nice job, keep grinding!

Hey, I am on my last 7-10 lbs. you can add me if you want!

5'11 SW: 201.5lbs CW: 153.6 lbs GW: 143-146 lbs I have been strength training and dieting for roughly 8 months, trying to reach that 10% body fat ^^

Hey there, IF user here; I don't have a set eating window, however, whenever I wake up I fast for 4-8 hours! I have lost over 47lbs this way

I'm going for that six pack too, if you can see a blurry four pack you are most likely ~15% body fat. Also, track your waist, so once you hit 10% you know how small your waist should be

Turn the cheat day into a cheat meal instead. It helps me keep my sanity while dieting

Black coffee with a banana, it blunts hunger nicely

Depends what your calories are. Let's say you will cut at 2,000 calories. Protein: 185grams(740cals) 37% Fats: 60grams(540cals) 27% Carbs: 180grams(720cals) 36% It would look something like this. The macro ratio is personal, you will need at least 1g of protein per lbs of BW to minimize muscle loss. Fats, get at least…

In my opinion, it's the same. Day or night the metabolism is constantly burning calories by breathing, pumping blood etc. But during the day we burn more because we are constantly moving(work, gym etc.) I wouldn't worry about meal timing since it's irrelevant

I suggest logging what you like to eat, and evaluate from there. The best eating plan is something you can stick to for a long time.

If you are losing weight consistently, the fat will come off eventually. Also, the stomach area is the last to go for most people