EpsilonGamma

I would say without Rind. However, with smaller skins fruits, I would usually add by per fruit rather than by weight.

Weigh yourself at the same time after your routines (say, morning after toilet or before bed time) will help limit the flucuations. You have to also realise that the food you eat matters as well. Things like salt and carbs add to water retention. Which means, if you eat carbs and lots of salt, your body retains more water…

I would say 1300 with no exercise. If you do exercise, you shouId eat half of it back. It should take you around 6 weeks to shed it off. This would be a healthy way of doing it. Edit: sorry, I didn't see you wanted to retain muscle. To retain muscle, you MUST be doing some resistance workout. So weight training. If you…

You have to state what you are doing now. What forms of exercise, height, and what do you eat. Are you tracking your calories?

I don't understand why you and a lot of people here are advocating eat over 2000 calories. Unless the weight you want to gain is mostly fat. First, are you doing any form of exercise? I would be looking to eat around 1800-1900 at your height and weight with no exercise. Add in some strength work, then go to 2000. That's my…

http://www.leangains.com/2012/06/why-does-breakfast-make-me-hungry.html Check out my blog as well. I've been doing this for a year now.

The sure way to fall off the wagon is to stop eating the things you love. You need to incorporate the things you love (not every day but definitely every week). You can add if you like.

Deadlift, but only do it ~once a week

Ok, the guy who said it is a myth hasn't really even given you any information. He probably needs to read up on what Intermittent fasting is. Essentially, exercise before breakfast is good. I'm not saying it converts every available energy from fats, but yes, it does use some of the fat. However, in saying that, it is very…

This isn't about 5:2 (a.k.a eat stop eat) I do leangains (leangains.com) My feeding window is between 1130am to 730pm. I do this every day. Sometimes the window of feeding changes and sometimes it's 9 hours of eating I am doing. That's what's so great about leangains. I lift as well and have kept seeing improvements. My…

If you are on a slow bulk I would say yes. If you are losing weight, I would suggest go for meat and veges most meals and you'll do just fine. Obviously if you eat your caloric goal each day but it is on donuts, then that's no good =)

Dude. There is so much broscience on this thread. Coke Zero has about 1 calorie per can. I don't even count it towards my 1650 numbers. I drink 2 cans most days and maybe 3 on the odd occasion. It neither hinder or benefits weight loss and it isn't bad for you either (unless your drinking like 5 litres a day)…

Mate...2 weeks and you are worrying. No offense but weight loss is not a quick fix. Essentially, it took me 6 months to lose 6 kgs because I start as skinny fat. I did put on lean muscle, so as in fat goes I might have loss more than 6kg. I would say what you are eating is very low. I am 5'7", 63kg and I eat 1650 a day. I…

reduce 100 calories every day for the week. That why, you don't really have to change your normal program that much and after a week that's 700 calories surplus for the binge eating. Also, what was the binge eating, birthday party or something of that ilk? There are ways to help plan for eating a lot of food such as:…

How much can you eat. These numbers are examples your maintenance weight is 2100 calories. to gain a slow bulk, you want to eat like 2400. On a day you run 5k. That's ~approx 400 calories depending on how much you weigh now. So now you have to eat 2800 to gain your slow bulk. Add your lifting, that can be another 200-300…

Mate, the best exercise is the one that you will do. A bit of pain now and then however is good. It means you are working muscles you have been ignoring. That pain goes away, it's called DOMS (delayed onset muscle soreness). I would suggest you do what you are doing. However, please note that cardio can make you want to…

Happy to mentor http://www.myfitnesspal.com/blog/EpsilonGamma/view/1-year-skinny-fat-to-ripped-632244

That might be your problem. ALL calories on packets is uncooked. You need to weigh your meals before you cook them. As when you cook them you are only losing water. Are you making sure you add the oil you cook with?

Between meals having tablespoons of peanut butter or nuts can be great at getting in those calories. A yummy dessert helps too =)

If you don't want to lose muscle mass you need to make sure you do eat enough protein and then also get close to your maintenance on weights days. The easiest way to meet your goal after all the eating, is like a tablespoon of peanut butter or eat some almonds (nuts) as they are all high in calories. If you don't care…

Weighing in the same time (i.e. when you wake up) is very important as you do things like eat food, not going to toilet can affect you. The types of food you are eating can affect things like water retention and glucose retention in the muscles. Say, if you didn't eat carbs before weighing, then just a day before weighing…

Others have said maintenance and just do lifting. If you have that kind of mindset then yes go go. If you are like me and like looking at numbers and seeing physical changes, then yeah 200 deficit is a good way to go. It will be slow going. You'd lose about a pound every two weeks. Make sure to get a mid-high amount of…

I don't know what your routine entails, but when I first started back at the gym (I was 68kgs) I had 50kgs (including bar) on me doing 6-8 reps. Going down in reps in my opinion isn't the key. Remember, they are sore because you haven't done any exercise for a long time. I'd keep going. The next time it won't be (as) sore.…

Essentially you are experiencing DOMS (delayed onset muscle soreness). This happens to everyone who hasn't lifted for a while or done any strenuous activity. What you need to do is just work through the pain. It won't be as sore the next time and eventually (week to 10 days of working out) you won't feel a thing.…

A lot of people have already answered your question in my opinion, except I want to comment on this quote from your doctor. "I was also told by my doctor that 1,700 calories combined with 60 minutes of exercise was considered under eating/unhealthy." That is a bunch of broscience right there. I am 5'7", my normal day is…

If you don't like adding salt to food then eat food that are salter. Eat some salted nuts, bacon, bananas or perhaps go for some low calorie sports drinks.

I reckon you look find. Do you want to tone up ? Losing weigh doesn't always mean better looking. Up your protein a little bit and don't be afraid of doing some weights. Ask a trainer for some advice.

I have 1650 intake. It really depends what your will power is like. If 1300 is too hard at the moment, I would suggest upping it by a little bit. Maybe got to 1400/1500. Eating vegetables is the way to go to making sure you stay at your caloric deficit. They have very few calories and help to make you stay full. Stay away…

Come on..you are blaming fruits and veges for your sugar uptake when you are eating cereal? Cereal has HEAPS of sugar.

If you want to lean out then you'll have to go on a slight caloric deficit. I would suggest Reverse Pyramid Training if so. Also, be aware that you will lose some strength as you are in a caloric deficit.