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Hi all,

Thanks for getting back to me. I'm very certain my calories are quite accurate. I usually consume the same main food such as chicken breast and protein powders. The only thing that has...

Hi all,

Stats:
Height: 5'7/170cm
Start weight: 187lbs/85kgs
Current Weight: 150lbs/68.5kg
BF: 12-15%

I've been dieting for over 6 months, started from 2700 calories and now down to 2000. 2...

Your maintenance is a static figure, it changes every time. Don't use any apps to figure out how much you should eat per day to lose bodyfat. You're calories are too low, i was intaking 2300-2500 the...

I have a question for you, i was just wondering how much does water retention play in looking lean? I've been dieting for 18 weeks, but i was binging once a week for 12 weeks, so basically starting...

Yeah, Eric had a video made lately, saying refeed once a week is fine, even on >10% bf, however twice a week is better for someone under that!

Eric Helms recommends doing refeed, even at my BF%. Do you recommend me eating 500 below maintenance everyday?

Thank you for your help, I've been doing some research as well, so yeah, i didn't know one day of binging will hurt your diet, and now, i'm just going to go normal deficit, and refeed properly once a...

hahaha just wait brah :)

Thank you, this was the answer i was looking for, thank you very much!!

all this time, i've been doing refeed wrong, and been binging every saturday, no wonder my fat burning has stalled. How much fat should i be intaking for refeed days? and could i eat roughly 2600...

How should i refeed?

So apparently i'm not suppose to have a binge day where i just eat whatever i want, is that true LOL?
I've been binging once a week, and when i thought i was refeeding i was doing it all wrong. Can...

haha, that's fine, like i said, i didn't say i was 11-12, mates who compete told me i was, if they're wrong i'm sorry :)



I'm 5'8, roughly 151lbs atm, I'm using the counter myfitnesspal and to...

I didn't underestimate my body fat, everyone that i gym with have told me i'm around 12, i rather you guys be honest than lie, so relax abit. Also, i don't understand why my legs are seperated, while...

So you're saying don't have a refeed? or when refeeding, still count calories?

It's only water retention, it's not like you're adding on fat. If anything it benefits you, gives you a bit of strength and recovery. Once you stop creatine, and do prep week, you'll lose water...

Yeah sorry, i don't count calories on sat or sunday whichever i choose to eat as a refeed day. But if that's the case i'll just go back to calorie deficit, if no1 else here thinks carb cycling will...

I do count my calories, but the macros change when its high/mod/low days. I'm suppose to be eating 2100 calories as it says on myfitnesspal. But i'm intaking 2000 just incase i don't get over it. Do...

Hey there guys, i'm new to the forums so if you guys could, help me out!

I started 79kgs ( 174lbs ) on 01/09/12
now i'm roughly 68.5kgs ( 151lbs) 09/12/12

I think i hit a fat loss plateau, my...

BUMP, any advices!?