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Same here, I only drink protein shakes when my total protein is low for the day, 99.99% of the time it is on or a little above where it needs to be.

My main source of protein is Chicken + Fish +...

Sorry to leave you guys hanging, there have been huge changes in my life in the past few months and unable to come and post. I'm back and will be back intermittently (every few days or so) .
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When you feel that your weight loss has slowed down or you reach maintenance (no longer loosing weight), Congrats on your progress keep it up!

~FLEX

That Ronnie Coleman video is all wrong, everybody knows that Sweet Baby Rays > Masterpiece.

That Nicole Costa Video is all wrong, My first tip to make Cardio Fun: Skip it.

The Scooby News...

Sorry about that, I was working fast... :)

I'll calculate them tonight.

larz41
Weight: 225.00 Lbs.
Body Fat Percentage: 23.50%
Lean Body Mass (LBM): 195.08 Lbs.
Activity Factor: 1.5 -...

You need to read the forums a little bit more, here are a few KEY things that I learned here;

MEALS - You don't need to eat 5 or 6 meals a day (like I used to do), a lot of people here eat 3 meals...

All caught up!... Nice... Have a good one everybody and happy cutting!

~FLEX

If you don't loose weight after one week take out 200 Cal (50g) of carbs, repeat the following week if necessary.

Weight: 193.00 Lbs.
Body Fat Percentage: 15.50%
Lean Body Mass (LBM): 163.08...

If you don't loose weight after one week take out 120 Cal (30g) of carbs, repeat the following week if necessary.

Weight: 190.00 Lbs.
Body Fat Percentage: 28.90%
Lean Body Mass (LBM): 135.09...

If you don't loose weight after one week take out 200 Cal (50g) of carbs, repeat the following week if necessary.

Weight: 193.00 Lbs.
Body Fat Percentage: 12.00%
Lean Body Mass (LBM): 169.84...

BMR%? I'm guessing you meant Body Fat Percentage? BF%

If you don't loose weight after one week take out 200 Cal (50g) of carbs, repeat the following week if necessary.

Weight: 235.00 Lbs.
Body...

I'm guessing you meant 50.3 KILO right?

Here is the calculation for 50.3 KILO.

Weight: 110.89 Lbs.
Body Fat Percentage: 17.50%
Lean Body Mass (LBM): 91.48 Lbs.
Activity Factor: 1.5 -...

If you don't loose weight after one week take out 200 Cal (50g) of carbs, repeat the following week if necessary.

Weight: 232.00 Lbs.
Body Fat Percentage: 20.00%
Lean Body Mass (LBM): 185.60...

IF(Intermittent Fasting) is what I do with the Macros, I've been getting great results. I control the morning hunger with 2 cups of coffee (very light cream and splenda) and 1/2 a glass of water.
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If you don't loose weight after one week take out 160 Cal (40g) of carbs, repeat the following week if necessary.

Weight: 200.00 Lbs.
Body Fat Percentage: 24.00%
Lean Body Mass (LBM): 152.00...

If you don't loose weight after one week take out 160 Cal (40g) of carbs, repeat the following week if necessary.

Weight: 176.00 Lbs.
Body Fat Percentage: 14.00%
Lean Body Mass (LBM): 151.36...

I lowered your activity a little to give you less carbs. Let me know if you run out of gas in your workouts and we can re-calculate it for 1.5x Activity Factor.

Weight: 265.00 Lbs.
Body Fat...

You're welcome!

If you don't loose weight after one week take out 200 Cal (50g) of carbs, repeat the following week if necessary.

Weight: 216.00 Lbs.
Body Fat Percentage: 26.50%
Lean Body...

Starting a business and being on here at the same time is nearly impossible.... :)

I replied to your PM, You can try 1.6x and if you don't loose weight over a week, lower the carbs at least 160 Cal (40g) the following week.