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-Just so you know meal timing and frequency are highly irrelevant to overall body composition.
-keep in mind 3 meals of 600 cals = 6 means of 300 cals.
-I eat probably 1700 cals in a span of 2...

One day you could hit only minimums of fats and protein and load up on carbs and then the next day u want a bunch of extra peanuts and an extra steak so your carb counts low. U can change it up so u...

u dont need to keep it high. please re read post number 4

also meal timing and meal frequency are highly irrelevant to overall body composition.

@ 145lbs and using 25bf%

activity level of 1.6 = 2302 cals - (you do 20% i would do 10% but we will use 20%) we get 1842 cals
activity level of 1.5 = 2158 - @ 20% deficit thats 1726

Macros...

start focusing on weighted crunches, weighted decline sit ups, leg raises, bicycle kicks i think their called. id bulk bro. I would kill your abs and do a 6 month bulk at a 10% surplus then cut in a...

LMAO, all your macros are wrong... .4 x 145 = 58 grams of fat .82 x 145 = 119 grams of protein. you are not meeting your minimums in macros. I have NO CLUE why you do not eat fruits,rice and...

calories are low
protein are low
fats are low

dont aruge this^^ its facts. not my opinion.

please stop telling ops to " get the remainder of cals from carbs"
- 10-20% deficit is what you want. Once you hit your minimums in protein and fats (.82 x bodyweight = protein minimum .4 x...

your 15 years old. Eat,play,lift enjoy life while your young bro.

your not 10% BF.

- Do lots of squats, leg raises, weighted crunches and eat in a calorie deficit.

its very simple. You want to gain you need a surplus. at your stats 2000-2500 is cutting notbulking. Up them to 3000 (or do the calculations [id rec. doing the calc and adding 10% for the surplus])...

lower stomach is the last thing to go so do not focus on that or you will drive yourself insane. also for being unmotivated for the gym if you are having a bit lower carbs, try having a coffee before...

If you are having hunger problems then try eating 3 meals a day. If you need to eat before bed like I do I save my 3egg sandwhich for my bed time snack and I love it every night. (odd time I will...

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why are you giving incorrect information to the OP?

OP please disregard post # 3

-Fats are actually .4 x bodyweight
-Protein isactually .82 x bodyweight
- You do NOT need to "fill the rest with carbs to fuel your workout" carbs are personal preference jsut like cardio.
- Once...

corrected ^^

ice cream fitness 5x5 <-- do this along with a 10% calorie surplus for 6 months. then keep doing ice cream fitness 5x5 and do a 10% deficit till you are happy with yourself.

keep in mind to hit...

rest do not need to be carbs. Carbs are personal preference. If the op wants to have high protein high fats and very low carbs that is fine.

Use .82 for protein and .4 for fats. once you hit...