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Between 8-13%: it's hard to tell when you have little mass. However, you are in a perfect position to bulk. Don't follow anyone's advice here who says to eat everything you can though, or you'll get...

OK thanks but surely if you maintained a 500 caloric deficit, even if that was very little overall in food, you would still lose 1lb a week and keep losing fat at the same rate?

OK so we all know that if you're 5'10" 180lbs at 15% body fat for example and want to get to 14%, you need to lose 1% of your body fat, or 1% of your total weight which would need to be composed...

OK cool. And yes I don't think IF is responsible for my weight loss, my caloric deficit is. However I do believe there is a possibility that IF will affect body composition make you burn a higher %...

http://www.supplecity.com/articles/intermittentfasting.htm

I've been doing IF for a while now and it feelsgoodman.jpg

So my BS meter went up on this one. On the scale of 1-10, what does this...

I do HIIT on and off already, plus I lift pretty regularly right now. This week I will have worked out 6 times. I used to work out 3-4 when I was less motivated. Now I'm just hitting it as hard as I...

Thanks. OK cool. I need to speed up my progress a little bit. I'm actually on a 1,000 cal/day deficit cut, or at least should be... (I need to drop the cals I think, though I am losing weight...

For example, instead of 500 cals a day deficit (3,500 cals a week), you could achieve the same 3,500 cal/week deficit by eating at maintenance but experiencing a 1,750 cal deficit on two days of the...

http://goaskalice.columbia.edu/one-big-meal-versus-many-small-meals-day



I've lately been eating one big meal a day. Basically intermittent fasting but in a one-hour eating window, instead of...

There is a hell of a lot of reading in those stickies. I'm prepared to do it but after spending all the time reading it all, will I really be able to answer the questions myself in the OP?

OK so I don't need many calories to bulk so cutting is difficult and I'm going on a fairly strong cut so I need to cut a fair amount, but want to make sure I get an adequate amount of nutrients for...

If you're 160lbs at 8% body fat and gain 0.25lbs a week (with an acceptable routine and diet) and 90% of the 0.25lbs/week is lean muscle mass, after 12 months you will be 172lbs at 8% body fat.

So...

Josef, can I ask what your lifts are like for your height/weight? Your physique is pretty much my long-term goal and just wanted to know what kind of strength you have for the main compound lifts.
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Thanks guys. Sorry "Former300lber" yes my math was wrong I think. Basically from Monday to 17th June around about. So 10 weeks to lose 20lbs. That will be 2lbs a week. I may go over the time limit to...

Thanks to both of you. Vaylor, how is that advice any different really from what kennknee is telling me? It's basically what he's been telling me but in a condensed list.

If I built muscle on...

Since I will be with my family not long after the cut, I will have to start eating with them at dinner times etc. and eating whatever the mother makes! Now her cooking is a lot better than mine,...

Thanks a lot. So with an "overfeed", let's say 1 every 14 days... would I eat at a 500 calorie surplus for one day instead for example? Do you think I would honestly get better results with it then,...

Thank you. I'll re-read this. Can I still have peanut butter and the foods I have already though, provided that I am disciplined? I don't care for hunger. Intermittent fasting has sort of conditioned...

I'm willing to buy any supps or adjust diet to whatever... I'm forever intermittent fasting as I believe in it, even off cutting. What I eat consists of oats, muesli, milk, wholemeal bread, peanut...

Sub-story (scroll down if not interested): Well after the misc decided I was 18% (not 14% like I thought) and a family member recently said my stomach was sticking out (actually I was bloated after a...