tomcustombuilder Member

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.

The only way to know how a certain amount of weekly calories will affect you is to sit there for 4-6 weeks and review then and adjust as necessary. The calculator is a starting point however real world results are what matters.

Bottom line is you can structure your daily calories to suit your preferences however at the end of the week you’ll need to be accountable to yourself with the numbers.

Add weekly calories and divide by 7. If this is your targeted daily calorie budget then it's ok. If the maintenance day puts you over then yes it will slow progress. It's all about weekly calories.

lol, Dr. Mike and Alan Aragon are the only 2 I actually follow. Memmo Henselman (sp) is also good.

If you’re diabetic it matters, if you're not, not so much.

im guessing in the carbophobia circles

Greek yogurt before bed gives you a nice protein bump to help with rebuilding during sleep with around 90 calories.

There was a well known fitness trainer/fitness model named Greg Plitt awhile back. When he was dieting down for a shoot he wouldn’t eat at night because he said if I’m gonna be hungry I wanna be hungry when I’m asleep.

No. It’s fine. Overall weekly calories are what matters plus your body rebuilds when you sleep so feed it accordingly

That’s too much. If you’re overweight figure protein in relation to your goal weight and not current body weight What is your current weight?

Yes.

Apps suggestions for calories is a starting point only. Couple that with inaccurate weekly calorie counting and tracking and you have a recipe for being way off. No loss in 4 weeks means you’re eating at maintenance and need to drop weekly calories. At your stats you can run a big deficit of 750-1,000 per day. Start at 500…

Water retention varies from day to day so look at the long term trends

I’m guessing by what you’re saying that you’re taking in more than 1,000 calls a day every day consistently.

If your weight has been stable just get on a good proven beginner weightlifting program and cut out treats as much as possible every week. The lifting will build muscle and losing the treats will help to lose that little bit of fat. Your weight is fine so you just need to change your body composition a bit.

Ditch it and eat sensibly.

4 weeks. You had a rapid loss so i doubt youll really need to drop cals. Your homeostatic system may very well be making you retain water. Sometimes adding calories up to maintenance for a few day may give you the whoosh of water loss.

IF is not really a fast it’s just specifies a specific eating window. If you’re trying to lose fat your overall weekly calories will determine the outcome and not whether you took in calories at certain times of the day