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OP - 20% body fat is high for a person that trains. I am willing to bet your body fat percentage is higher than you actually realize.

A calorie deficit is needed to lose body fat.

Calories in verse calories out. You want to feel like **** when you exercise? Go on a low carb diet. You want the maximum amount of energy and productivity when you train? Consume carbs.

I...

There is no value in "zig zagging" your calories.

Get serious: Pick a daily limit and stick with it.

You are weighing yourself too often.

I dropped 93 pounds in less than 8 months with ONE...

Cutting fat is the best way to make your biceps and triceps look bigger.

Lean = more definition / more muscle separation. Get lean first and worry about building bigger biceps AFTER you can...

You are welcome.

I believe in keeping things simple. I keep my eating plan the same day to day regardless if I train or not.

Start exercising today. I suggest strength training. Exercise is the only way to avoid being "skinny fat" and unhealthy.

You lose fat all over your body as you lose weight. You also lose muscle....

I'm down 92 pounds.

I am treated far differently.

People think I am 15 - 20 years younger.

People are more friendly towards me - men and women.

I also loss some friends over it due to...

Not true.

You can lose 40 pounds in 2 months by running a serious calorie deficit with light to moderate exercise but you will also lose muscle and will not be ripped. There is no way to lose fat...

There are no magic pills or short cuts.

You are setting yourself up to fail with unrealistic expectations.

1-2 pounds per week is normal weight loss. 50 pounds will take most people 6+ months...

The percentages must add up to 100.

40/40/30 is 110. LOL

Base your macros on your goals and break it down by grams rather than percentages. Percentages will be affected by your calorie limit. ...

Your calories are not 1200-1300 if you are binging on high sugar food.

Avoiding carbohydrates is silly.

Google iifym flexible dieting and get serious about your program.

You are not going to add mass quickly. Stop the 3000+ calorie nonsense. You are just going to get fatter. Eat a balanced diet with a sensible amount of calories. Keep lifting and 2-3 years down the...

You have to train your body to make due on less calories. I suggest intermittent fasting. Start off by placing 12 hours between your last meal of the day yesterday and your first meal today. This...

You are stuck in the out dated, broscience, bro-diet.

Google iifym and flexible dieting.

Keep cutting and start lifting immediately. Not sure what you are waiting on........

I'm 46.125 years old...........this place is funny.

OP - don't worry about it. You will never be shredded at 180 lbs.

No one does that.

You are chasing a myth.

You will not gain muscle while cutting.

You will LOOK bigger but I assure you that you will measure smaller. It's an optical illusion.

I would...

Fat loss is never linear. I had a 17 day stall on my 32 week road to losing 92 pounds. I changed nothing and the weight loss continued. During the past 32 weeks I had ZERO re-feeds and zero cheat...

No. You extended your life. You are 18 years old. You didn't have that much muscle to lose. It's not like you spent the past 12 years building muscle in the gym and you pissed it away by losing too...