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I am familiar with this study. It is a study comparing the effects one high intensity cardio session vs two high intensity cardio sessions. It does little to change my mind that the effects of EPOC...

It's certainly not clear that you understand the whole picture to be honest. You very well might, but it does not come across in your posts or your advice.



Yes, this is all true. And...

You are on a forum full of people that lift weights. Nobody here with any credibility (especially a mod) is going suggest you just go for a run for weight loss. Discussions on this forum assume a...

You might be in too steep of a deficit, especially if you are really struggling with hunger at 277 pounds. It doesn't really get hard from a physiological standpoint until you are pretty lean.
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A 230lb male eating 1800 calories per day should be seeing the scale drop, I would suspect by a fair amount each week. I'll be your reality check. You are delusional and you are not gaining muscle...

Another vote for the McGill Big Three here. Has helped a lot with my lower back issues. In my specific case, doing these before training to help offset sitting in a chair at work all day has helped...

Skyr will get you in the same ballpark as the Quest Bar macro wise, but it won't have the fiber. Very filling - more so than greek yogurt.

The reason weight loss is temporary for so many is that it is viewed a short term change while losing the weight as opposed to a permanent lifestyle change. That and the fact that so many people...

I get gastric upset from it - including the Sabinsa 95% stuff. Gives me the runs. I've tried smaller doses and dosing with food. It just doesn't seem to agree with me.

Fat loss is not a linear process. Scale weight stalling in a cut is totally normal. So is seeing the scale go up, even when in a deficit. Its usually caused by water retention probably due to an...

Martin definitely said later on that it's quite a bit higher than his 35-50 cal recommendation. He set it artificially low knowing full well that people would take 30-50 calories and turn that into...

I did IF for a couple of years. The big benefit for me was it kept me stuffed in the evenings (due to having a lot of calories left at dinner for a big meal). That used to be my Achilles heel - more...

Weighing meat cooked is fine, as long as you use the calorie/macro estimate for the cooked version (using the appropriate cooking method). Raw is simple if you are cooking individual portions, but...

The purpose of weights in a deficit are to preserve muscle mass. Anything else is gravy. If you are a noob, strength gains are likely, but they also won't go on forever. As long as the weight on...

Interesting but not surprising. Considering that successful fat loss (and keeping it off after) is a total lifestyle change, and one that most people are unwilling to make it does not surprise me...

You get out of it what you put into it.
And if your attitude going in is that you will fail, you will. Period. The game changer for me was replacing those negative "I'll never lose weight"...

I construct my diet so I don't feel that way

I'm in the "not usually hungry during a cut" camp. A moderate deficit helps. Experimenting with different meal sizes can make a difference (personally small breakfast and lunch, larger dinner works...

I don't count anymore. I used to do it, I used to share a lot of the same opinions about "needing to count" that some folks on this thread do. I've had good success without counting since.

A tip...

^^This...