rontafoya Member

I lost 40 lbs in a reasonable period of time, and here are some things that worked for me. 1--Find foods that satisfy you, that make you full and taste good, that are low in calories, and nutrient dense. Examples of that (for me) include lean turkey, hard boiled eggs, brussels sprouts, chopped bananas pan fried in coconut…

Yes, weigh yourself, but be rational about it and don't obsess over short term fluctuations. Also be consistent. I weight myself naked first thing in the morning. If short term fluctuations bother you, only weigh yourself every 3-7 days, not daily. But you must in fact weight yourself somewhat regularly and consistently to…

Yes, it's correct that tracking bodyfat is important. However, using calipers and additionally taking measurements (for guys, obviously your waist is important). And to some degree you can't read too much into the short term fluctuations. Moreover I agree those scales are useless. For example, the bodyfat % can change…

I'm not aware of any difference between creatine for men or women. My understanding is, proper adult dosage is 3-5 grams (total) per day, every day. Creatine Monohydrate is a form that is both reasonably priced and well absorbed. I think any reputable brand will do. I use BulkSupplements off Amazon, and just mix into into…

Also--as a beginning weight lifter you can both gain muscle and lose fat at the same time. Only beginners have this luxury. You may as well take advantage of that.

Weight training. Heavy weight training. Plus a caloric deficit. At 46, I am down to 11% body fat and falling, and I did this doing no cardio at all. Since you asked for science based, see anabolicmen.com and leangains.com for lots of links to studies on this subject. All cardio really does is burn calories. Weights burn…

Pretty smile!

I am definitely loving this thread.

I agree with the other comments. I'm not currently on LCHF diet, but I did use it to both lean down and preserve muscle. I lost over 40 lbs and actually gained some muscle. For me, the challenge was energy to fuel my workouts, especially given a caloric deficit. But like the others say, get enough protein, and do…

Dots her i's with hearts

Would have unibrow were it not for his $25 tweezers.

Leaves the earbuds in, even when he showers.

Is a cop who loves to beat up marijuana growers.

No way would any guy possibly find her attractive.

They do look good :-)

Wears those glasses because they look good; has 20/20 vision.

Is bald-headed and those dreads are a wig.

Cortisol. Stress hormone. How do you feel on 1200 calories? It may be too low. I don't have enough information. Plus it sounds like a short term fluctuation. However, I know from experience that a low calorie diet does stress the body, which releases cortisol, which causes problems including weight gain in the forms of fat…

skin

hair

eyes

smile

Since you mention body fat percentage, I'm assuming a lower body fat percentage (leaner body) is your ultimate goal. That said, you will get much better results much quicker--as a male with presumably a typical amount of testosterone for your age--by focusing on heavy compound weight lifting and eating at a 20% caloric…

You have good taste in shoes.

I had a similar problem. Here's what worked for me. Ditch the "bro splits." Push day, pull day, etc. Better to go full body with really heavy weight M, W, F. Use solely heavy compound movements. (Squats, deadlifts, bench press, bent over rows, etc.) Isolation exercises will not help much and waste precious energy. And do…

Oh--In my opinion? Not really. If you cannot go to the gym, you can still increase your overall muscle mass through body weight exercises (push ups, body weight squats, etc.). Fitness blender does have "strength" workouts--it's a pretty good site. I say, go through Fitness Blender and find strength work outs, body weight…

I think your macro percentages look perfect. Just looking at this, I can see why you are hungry as hell. In my opinion you drink too many calories. Almost 15% of your calories are in the form of a liquid. Way too much. Don't drink any of your calories. Try water, water with lemon, black coffee, and green tea. Also, your…

If your diet is working, don't change it. Sounds like you may want to change your exercise. As mentioned here, you cannot spot reduce. This is true. If you do not already lift heavy weights, you should move toward weight training, and go heavy and hard. Doing so will improve your metabolism and torch fat. And don't worry…

Give my grandpa his shorts back

If weight loss is the goal, eating one's calories is the best way to go. I actually juice when I bulk. The extra carbs are great right after a weightlifting workout--as part of a post-workout regimen. In general, to lose weight you need a caloric deficit. What is bad about juicing is you can easily down 100+ calories and…