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An ideal keto diet should be about a 3:1 ratio of fat to protein.

Even if you eat peanut butter it's still only a 2:1 ratio of fat to protein.

Avocados are excellent on keto but eggs and...

Fat is good for you and is not the enemy, excess calories are. Read the stickies.

Yes.

Depending on how many calories you ate a day it's possible to lose body fat and never get out of bed.
In theory you could also gain body fat and run a marathon each day if you ate enough.
...

You now look "strange" to people who have known you since you were fat. People have a mental image of someone in their head and your new found shape has gave them a bit of a mind ****.

I guarantee...

I injured the right side of my lower back whilst squatting. I've done it before and the last time I did it I carried on and finished my set of squats and was injured for about six weeks. This time a...

I'm a beginner and doing the All Pro Workout which is a full body workout three times a week. I've finished Week 8 today and failed on four from seven but over the last couple of months my lifts have...

I'm up to Week 8 and cutting and I'm now finding it much more difficult to keep progressing in strength but I've added about 80% on my original lifts so at some point it had to happen.

I'm still...

I've had five lots of vegetables already today but I'd like to eat more for satiety and micronutrient benefits. I've even stopped eating potatoes and fruit apart from blueberries. I'm going to eat my...

I'm wondering what the general consensus is nowadays on minimum dietary fat for cutting?

I've just read an article that the author claims 0.3g per lb is sufficient but I've always worked on the...

I'm 218 lbs with a 19.5% BF according to my bathroom scales although I suspect my BF is probably more. The vast majority of my fat is on my belly.

The last couple of weeks I've been on IF with a...

Me too, I'm cutting and my first meal of the day at about 4pm is usually:

200g smoked salmon
150g of mushroom

And 3 eggs scrambled with tomato and spring onion cooked with it.

Hardly any...

Cut until somewhere between 10-14% BF whilst it's not a huge effort to lose it. The lower your BF the harder it is to lose so once you're in the 10-14% range then you can think about bulking.

14%...

Forget low carb and ratios.

1g of protein per lb of lean body mass.
0.45g of fat per lb of lean body mass

The rest can be whatever macro you want but ideally it would mainly be from carbs...

I think people overestimate their muscle size. I know when I first lost weight with no real training I thought I had decent broad shoulders and chest, as I lost weight on my first cut I noticed by my...

What is a typical day of eating look like? It's normal to feel hungry as your body adjusts.

Drink a lot of water, coffee and the odd diet soda, I find this helps with cravings and hunger.
Also...

Just estimate whether you're cutting or bulking.

As long as you're honest and it's not like every other day or something.

I've been cutting for just over six weeks and went to a wedding on...

Don't listen to anyone on this thread, if you take that you'll soon be down to 7% BF.

That's providing you take that but don't eat any food. :-)

Probably should have started bulking at 12% BF, it's absolutely pointless wasting time and energy to get to single digits unless you have a lot of muscle in the first place,

Sometimes it's about working smarter not harder. I'm cutting on 1900 calories now and I done the same things a few years a go but because I was getting a lot of my fat from drinking cod liver oil and...

Height, weight and body fat?

I think 1,000 calorie deficit is fine especially if maintenance level is about 3,000 calories.