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You're not following rule #3, you're consuming too much.

Yeah, can't outrun time... the cardio will destroy my gainz ;)

Far from my ideal physique, I moved into a new job where I travel a lot and it's hard to get the motivation to eat right and train in...

Hey Wave,

Glad you're getting back at it!

/subbed

You're probably right; theoretically should be dropping weight but theory always differs from practice.
If something is not working then you need to change it. I would say the activity part needs...

You're eating too much or are not active enough

If you're correct and you've been accurately measuring your intake for 6 months and seeing no results then you're eating too much for your activity...

Re: TL;DR

Meals are more important than anything else.

In terms of optimal body composition, yes.



You said you're doing the same things but actually you're doing a lot more than you were... You're changing so many things there's no telling why...

1g/lbm is a guideline slightly less is fine and more is certainly not an issue but as Tara19 said you might want to check that your diet is balanced



Nothing makes the process faster, save...

Great progress, keep it up!



Nope, sounds like you cut back on carbs and alcohol which will cause you to retain less water. Probably that.



Depends what you do when you're "on shift"....

Apply a little 'effort' and 'focus' on not doing that?

Total calories are more important than macros - including protein - but if you plan correctly you shouldn't end up in that situation too...

Yeah even that's on the high end I wouldn't obsess over the exact number as long as it's close. It's far more important for you at this stage to just start eating right (and less) which is where...

Body Fat is Body Fat.

Lean Body Mass (LBM) is anything that is not body fat.

Water is not body fat.

Therefore water is considered lean body mass.

As long as you're lifting it doesn't matter, I don't think wave's routine was supposed to be anything more than a guideline. It's definitely not a bad routine. If you want a hypertrophy specific...

Sleep: When you're tired.

Rest: Long enough to not be tired anymore.

Try eating less, too. Are you tracking intake?



Once...?

It's irrelevant for fat loss



"too many" carbs isn't really possible as long as you're still within your calorie goals for the day.

Brad says it better than I could here Why Carbs Make Us...

Great job!



Generally for maintenance 14-16cal/BW and fat loss 10-12cal/BW is a good number to start with. Reading.

If you're 148 then do 148*10 = 1,480. As per rule 3, start with that and...

Not usually linear, where you lose is largely genetic.



Just have faith, if you're really doing everything you should be the results will come.



20-25% the changes aren't as drastic....

Congrats on all your progress! If you're truly 20% BF at those stats then leaning out 5lbs will be harder than the last 3-4 months - not because anything has changed - it's just that it becomes...

Supplements should be used to supplement your current diet where it may be lacking... they will not help you lose 15% body fat on their own.

As others have said there are plenty of body weight...