tomcustombuilder Member

eating back calories is a slippery slope as most people underestimate weekly calorie intake and overestimate calories burned by exercise. That combo is a recipe for not making progress. if you're super accurate with both it can work.

if no loss in 2 more weeks you aren't in a weekly calorie deficit

No totally different. Look up 10 ounces of watermelon and 10 ounces lf pasta.

Get away from percentages. Get around .8 grams of protein of body weight unless youre substantially over weight then around .8 per pound of your target weight. Get around .35 ish grams of good fats per pound and fill the remainder of calories with foods of your choice however you are going to be way ahead if those foods…

usually water retention. If no change after a month then more than likely its a calorie issue

I added cookies to my breakfast log for today to illustrate the sugar factor. Its fairly obvious that the sugar in cookies were added and the sugar in other foods were not. Processed foods will show sugar that is added. Some foods like sweetened orange juice may be more difficult to decipher however you can get a good idea.

fair point however generally its common knowledge that most processed carb type foods will contain added sugar and best to be avoided as much as possible. This is one of the most basic rules of fatloss and nutrition.

its kind of useless to track it when so many foods contain so much just look at your pee, slight yellow and you're hydrated properly there is no reason to over do it in fact too much water can wash out nutrients.

what is his age, height and weight?

Glucose is glucose, fructose is fructose. Once sugars are broken down in digestion, they enter the bloodstream in the same chemical form regardless of the source. there is no reason to list added sugar

the tips for reducing belly fat are the same tips for reducing fat anywhere on the body because as mentioned, you cannot reduce where you want, the fat to come off where you were genetically programmed to do so, all you can do is be in a consistent weekly caloric deficit and have patience

at your weight I wouldn't run especially on hard surfaces. There are plenty of other things you can do to build up your cardiovascular system. Get on the bike get on the elliptical, cardiovascular stamina does not strictly rely on running. if you increase your stamina doing these other activities it will automatically…

just estimate it and enjoy your night out without stressing over the calories. When you're in fat loss mode eating out should be done infrequently.

it will mostly depend on your diet. You need to be taking in a calorie amount that puts you consistently in a weekly calorie deficit. Losing that much weight in that timeframe is going to be difficult and a bit unrealistic. Take your time and lose in a healthy way which means losing around 1-2 lbs a week. It will get…

If its been less than 4-6 weeks that you've been trying to lose then have patience if its been longer than that then you arent in a consistent weekly calorie deficit.

You don't know how many calories you've burned. You can figure fairly closely how many you've consumed if you are diligent with proper counting and tracking. Calories burned are BMR, NEAT and exercise calories so shot in the dark to try to figure.

Losing will depend on the size of the calorie deficit over time. Maintaining will be a matter of not going back to old eating habits. have a sustainable eating plan that you can stick with that allows you to hit your goals.

Keep junk food out of the house Count calories for accountability Embrace a certain amount of hunger Don't drink calories When I'm in fatloss mode these are the things I adhere to

Protein wise simply minimize the ones that are high in LDL. Concentrate on the others. Focus on including lean protein sources like fish, poultry, beans, lentils, and nuts. Minimize red meat that are high in fat.

If it ain't broke don't fix it.

OMAD is fine depending on your goals. It's not optimum for muscle building. If It's for maintenance or fatloss it's fine if it fits your lifestyle. Overall weekly calories determine the weight outcome and not meal timing or quantity.

it doesn't work like that. 4-6 weeks with no loss means no weekly calorie deficit

Stick with a weekly calorie amount for 4-6 weeks before determining whether it's working or not. After that timeframe if no progress you'll need to lower overall weekly calories.

Consistent weekly caloric deficit> everything else for fatloss

fatloss is mostly diet so you'll need to concentrate on that. Im sure the posters that are more inclined to post long and more detailed posts will chime in on the specifics.

i wouldn't even count any of it

your initial loss was water. In another 2 weeks or so you'll need to lower weekly calories if no further loss as no loss after 6 weeks is telling you you're eating at maintenance calories. If you're sedentary you need to get on an exercise program as that will help make up for the lack of daily movement.

Not if you've already gotten your protein in for that day. Its unnecessary.

you say you've been tracking your calories "fairly close". That is your problem right there. The average person is off 43% on their weekly counting and tracking. You'll find that you're taking in more weekly calories than you think when you improve your accuracy.

lol, what a stupid program. You need to look at the total scope of the program to understnd my response.