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Because the 34" isn't actually 34" and the 36" isn't actually 36". They can be +/- 2" or more, depending on who makes them.

You got to give it time. Just over the course of a single day, my body weight can fluctuate +/- 3 pounds.

My #1 suggestion is to make better food choices. Lean meats, complex carbs, and healthy...

What exactly are your expectations?

Please tell me that isn't a typical day of eating. That's horrible.

Also, you don't subtract 500 from the BMR, but from your TDEE.

PSMF is kind of what I had in mind. My biggest concern was how much energy I would have by the end of the week. The fitness test isn't too crazy, so I suppose popping some caffeine could help me...

But are you doing it?

Get your butt out of bed and work out before going to work, that's what works for best for me.

But yes, you can drop scale weight with just diet. But chances are you will just look like a...

No. Vitamins are kind of like an insurance plan to fill in the gaps.

The biggest thing is to not think of it as a diet, think of it as a lifestyle change. Otherwise, you will end up right back...

Yep, 1 pound a week is about right for someone your size.

First week or two you will probably drop a little more depending on how clean you have been eating up to this point.

I am 3 weeks out from my weigh-in for my "body recomp" class. My diet is in check and I have had pretty decent progress so far. Down 15 pounds in the first 7 weeks. But leading up to the weigh-in,...

If your BF% numbers are accurate, you have dropped 4.2 pounds of fat and 2.8 pounds of muscle.

What is your activity level? You can probably get away with calories closer to 2500 if you are...

How much beer/booze are we talking about?

If you are already fairly lean, your diet needs to be spot on.

Probably closer to 50 calories added to your TDE .

Calories are WAY too low, that's more in line with someone who is 5'2 and 110. Start to ramp your calories back up to the 3000 mark or you are just going to end up burning out.

As a big guy...

I am going to say it was a typo and should have been 32% vs 22%.

Bradstearns suggestions are spot on. Worry about the lifestyle change first, the weight loss will follow.

As a bigger guy,...

In my experience, the only real advantage over straight caffeine is the appetite control.

Yep, got those under control.


And your suggestions for for a pre and intra would be?

Takes about a month for creatine to reach saturation levels and a similar time frame for it to return to basal levels. You are probably best to continue supplementing with creatine, since you are...

5am - Green Smoothie
9am - Protein Bar & Almonds
11am - Grilled Chicken & Zucchini
2pm - Greek Yogurt with Blueberries
6pm - Pulled Pork & Veggies

Workout: 6:30am
Resistance day today. ...

I am going to try. I am giving my body the first week to get adjusted to the new program. Then I will start another 5-3-1 cycle, since it isn't very demanding endurance-wise.


There is a...