scottwilson16 Member

This is what I do, but I am quite anal about my tracking. The amount of variance wont be much (25kcals is nothing - you could have taken 200 more steps that day and it's negated it), but if you have the same over 5 to 6 different foods, every day) it could by something like 250kcals a day.

I am also from Scotland. Good luck, I'm positive you'll smash it.

Yes of course, I've seen them. The calorie only entries etc! Sometimes think users should need to pass an online assessment to add in a database entry on myfitnesspal!

Thanks for the offer to discuss but i think it's important for others that may read this, but may not be commenting, to understand how you believe this is possible.

Don't feel judged at all. Everyone is trying to help, in their own way. I haven't looked at your diary yet so just going on what you've said here. I can have a look later and see if there is anything that jumps out as non optimal. What's your exercise schedule look like? How's your energy levels? Do you sleep ok? Keep…

What your saying is the total of what you eat on an intuitive basis only equates to around 800kcals. You then see the deficit compared to your target intake and feel like you have to force yourself into making up the deficit? I would look at each meal/snack you have and increase the portion size ever so slightly each week…

It's not possible though....... Take 2,490kcals as an example. You've eaten the following; 170g PRO 70g Fat 295g CHO 4 cals per gram for CHO & PRO 9 cals per gram for fat. You hit your macros, you can't avoid the number of calories that are associated with them.

This is one from Alan Aragon: Walnuts Whey (chocolate) Espresso Frozen banana Cocoa powder Oats (optional for consistency)

Next month, compare your weight to the previous month, at the same point in your cycle. It will give you a more like for like comparison to gauge progress. An average weight for the week can also work well as weight loss is never linear.

Feel free to ask any questions regarding nutrition, more than happy to help!

I think you can get there no problem, just takes consistency!

And again, yes!

I actually think that eating back exercise 'could' lead to a unhealthy relationship with food and dieting in general. But that's just personal preference and how I would coach someone and educate them on the way. Delighted that it's worked for you!

I'd say, yes

Yes of course - everyone needs dialled in bespoke nutrition. That obvious they would. The site deals in scientific facts, not solely in adding lean mass and is a library of debunking the nutritional myths out there (the site name may be slightly misleading). He is bringing out a book purely for women which will probably be…

Means nothing. I wouldn't trust a doctor with nutrition advice. Still no peer reviewed study's to back up your claim.

No. It's not. It's carbohydrate, it may be less nutrient dense but it will not go straight to your hips if you are still in an energy deficit. Show me a study that processed flour is stored as fat regardless of overall energy intake?

The website is run by one of the most knowledgable people in the world with regard to nutrition and weight management. I would say that myfitnesspal is the one that's wildly out with its energy requirement estimations. Seeing so many people on here on 1,200kcals because of a myfitnesspal estimation and scared to eat more…

Absolutely not. It's food, it's energy, as long as you don't have an issue with gluten, you are good to go. If it's something you really like and it fits within your day, your schedule and is cove isn't for you, fit it within your day and have the rest of it!

We have a winner

181cm 74.4kg 33

1,200kcals..... What height are you? Thats very low....

Added. Need any help/advice, just ask

Make 1 maybe 2 changes per week and that's it. You'll know that instant overhauls aren't very successful in terms of longevity. Things like, I'm going to drink 3L water per day and also try to hit 10k steps a day. Then the next week commit to trying to include a protein source at every meal, as an example. Small bite size…

Scotland, Edinburgh here

Your weights going to fluctuate anyway. Refeed, carb cycle, same thing really. There are benefits in adherence for some people also from a mental aspect. They can keep to the low days knowing a higher day is just round the corner.

You do know that if you had a linear intake it would work out the same loss?

Have you tried to Find your maintenance via trial and energy with energy intake at all? Using a macronutrient split? Only track calories?

http://www.bodyrecomposition.com/fat-loss/how-to-estimate-maintenance-caloric-intake.html/

This assumes some exercise included. As I said, this and all other calculators are estimates that will need adjusted for the individual, dependant on training load and general activity levels. I would always try to find maintenance first then commence dieting from there. But everyone wants results quick so as long as the…