tomcustombuilder Member

IF only works if it causes you to consume fewer weekly calories than you were consuming before. Water does not affect weightloss unless it causes you to consume fewer calories. You do burn more calories however from running to the bathroom every 15 minutes. Semi clear urine is a sign that you're properly hydrated.

That was mostly water loss. Fatloss takes time and patience. Give it a few more weeks and if no further loss you’ll need to lower your overall weekly calories. What is your height and weight?

Forget the % Ratios and go with grams per pound of lean body weight

that is for lean weight so won’t coincide with body weight which would be an excess however protein is very satiating and has a HUGE TEF number so more isnt a bad thing if you can get it in.

Get away from percentages in Macros, use grams. Protein is around .8 grams per POUND of your goal weight and around .4 grams of good fats per pound of goal weight. The remainder of calories can be whatever you want. As far as what amount of calories needed for you to lose that’s a very hard question to answer without a lot…

After losing 55 pounds your body needs less energy to survive so you need to drop your weekly calorie amount in order to continue. However, it does depend on how long you’ve been at a plateau if it’s been less than four weeks give it another week or so and then if still no lost then yes you definitely need to drop your…

Greek yogurt

A week isn’t enough time to gauge progress The gym doesn’t burn many calories That much water does nothing for fatloss Fat loss is a product of a consistent weekly calorie deficit over time.

I wouldn’t worry about it. Sugar is just carbs and carbs are just sugar. Fruit is sugar. This whole sugarphobia has gotten out of hand. There is this misconception that sugar is only a donut or cookie or piece of a can of Coke or other ultra processed foods and drinks. Honey is a naturally produced sweetener. Don’t fear it…

What is your height and weight and how much protein are you shooting for. With those BF stats I’m guessing that you’re male.

The bike is usually the best bet for rehab. You can gradually lower the seat for more range of motion just so there isn’t any pain. I would definitely confer with your PT though before you do anything outside of their recommendations.

Can you continue on KETO permanently? If not I would re think it.

A lot depends on how overweight you are. If you’re overweight more than a little bit, you want to base your protein needs on your lean weight otherwise the calculations will have you eating too much or actually just more than you actually need. Figure about .8 g/ pound of your lean body weight. Not your overall bodyweight…

Calories > Macros. Get your protein in, some good fats and the remaining calories with whatever you want.

Probably not if the goal is 2 lbs a week as that would be a daily deficit of 1000 cal in and if you took in 1600 that would mean that your maintenance calories were 2600 and I seriously doubt they are. I would shoot for 1 pound a week at your stats that would mean a daily deficit of 500 cal which will be a lot more…

What are you trying to achieve

2 lbs is aggressive what is your height and weight

But be aware that most doctors are quick to put you on drugs.

At any age it’s just a matter of consuming few calories that you burn on a weekly basis with consistency. Minimize all ultra processed foods to start with. Those have very little satiety so you want foods that keep you full and don’t drink calories. These are the basics

Track BW and waist circumference at the navel. Those BMI/muscle mass calculators are inaccurate. Waist measurements don’t lie.

Not knowing anything about you it’s hard to say what to do. The most basic things if you’re overweight is to lose the weight and get on an exercise program. Alcohol also affects that so if you do drink alcohol, you would want to think about eliminating that, those are the main factors to consider.

As long as you’re getting in sufficient protein and you can maintain a comfortable weekly calorie deficit then meal timing is irrelevant.

I don’t think those are that accurate. You’re probably better off to pick something reasonable, choose a reasonable calorie amount and stick with it for 4-6 weeks and adjust from there. There are other factors besides RMR in a fatloss equation that will determine whether you lose fat or not.

If you’re gaining stop eating back exercise calories for a month and see what effect that has.

Small fluctuations over time is generally going to be fluctuations in water. You’re at weekly maintenance calories so the only way out is to lower weekly calories. You’ll want to tighten up your counting technique with more accuracy. Shoot for a 3,500 deficit per week however this will depend on how much fat you need to…

The fewer ultra processed foods the better

It’s all personal preference whether you eat before working out or not. Look more at overall daily nutrition.

There is no backdoor shortcut into burning stored fat it’s gonna come down to your calories so unless keto causes you to eat fewer calories there’s no sense in doing that plus most people have a very hard time with energy levels doing those diets and if your contest prepping you need energy for your training so I would…

Overall weekly calories is the number to look at. Meal timing is irrelevant. Being miserable when dieting down is a recipe for failure

If you were obese it would be potentially doable however at your stats it wont happen from a fat loss standpoint. No carbs. Sweat suit and diuretics will lose 10 lbs of water however that accomplishes nothing except stressing the body in a very negative way. Take it slower and in a sensible way.