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Eating a lot of carbs after a prolonged deficit will pull subcutaneous water away from your skin and into glycogen stores, making you appear a lot leaner. Sometimes people call it a "dry refeed",...

I don't agree. It's important to help people understand that they cannot consider the status of foods in isolation; doing so is meaningless without the context of a complete diet.

Trying to apply...

You can't assume a person's diet is not meeting micro-nutrient sufficiency just because they eat some processed "convenience" foods. If micros are sufficient from other foods in the diet, how can it...

If by "fitness' you mean endurance capacity, nothing improves that more than just training for endurance.

If you mean cardiovascular health, then you've got three things to look at; blood lipids,...

As with any food, it completely depends on your criteria for "healthy".

- Linked to chronic disease? I don't know of any any.

- Poor ratio of calories to micronutrients? Sometimes, but if...

OP, carb cycling might make the scale move due to water weight, but that's irrelevant for the purposes of fat loss. It's just senseless tinkering.

Sounds to me like your maintenance calories are...

It's a question of recovery ability and training interference. Most people find an acceptable balance with a couple days/week HIIT on non-lifting days. More than that, or if done too soon after...

Clean vs dirty calories, whatever that means to you, won't make a difference for fat loss. Total energy intake vs expenditure determine weight, macros determine body composition.

The first thing...

What on earth is that supposed to do?

I think that's a good plan, but maybe think of it as a break from cutting rather than a long term thing. If you eat at maintenance, you will likely hold fat constant and make some good muscle gains....

It can be difficult to fit running in every day when you're lifting and on a cut, just because it's hard to recover. But you're 18, you might be able to manage fine, try it and see.

The amount of...

Those are actually pretty good refeed foods, except maybe the buns.

You're probably lean enough that you should be refeeding anyway, and adjusting to a more moderate carb diet.

Sure, that's a pretty good way when you have a fair bit to lose. Although under 15% I think it can be a lot less reliable. I know I can lose several pounds without it showing on the tape when I'm...

You could try shifting your carb intake pre-workout. A refeed can help as well. Drop volume before you change anything else, routine-wise.

At the end of the day, it's also not a disaster if you...

Are you weighing everything? Also:

http://forum.bodybuilding.com/showthread.php?t=148418313

For the best results in body composition, you're always lifting. Cardio is optional, it's just a tool to increase your calorie deficit (but a useful tool).

Don't get too caught up in bulking or...

If you're lifting, and you should be, get protein up around 150g, fat around 60g, rest from carbs. 1800 calories is quite low if you're training for fights several hours a week, you may have to jack...

You're probably way overestimating your TDEE. 2000 calories (carefully counted, weigh your food, etc) would likely be more reasonable.

Come on mate, you have to see what's going on there?

That's an interesting read. It made me think that there's an evolution of how you need to deal with this stuff. At first it needs to be about learning like you say you did. But after that, you...