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I want to cut down to 160 lbs and aiming to lose 1-1.5 lbs a week. My current stats are 23 years old, 5'9", 18% bodyfat, 180 lbs. I will lift weights 3x a week and do 30-45 min walks on offdays...

I want to start IF for cutting (fat loss) I am currently at around 22% bf, I was wondering if I should eat at a calorie deficit (~2100 calories) each day and adjusting the macros for high pro/high...

Thanks for the words of encouragement. The scale can be an evil thing sometimes. I lowered my water intake because I was pissing every 30-45 minutes and was waking up in the middle of the night....

I weighed myself this morning and gained 1 lb and now I feel depressed. I am following the diet exactly and I have been on the diet for about 4 weeks. The only thing I changed this week was lower my...

I had my cheat meal on Sunday and still haven't gone back to my pre-cheat weight as of Friday. How many days does is usually take? I feel kind of depressed and have weighed myself every morning...

I have been doing good on this diet and followed it exactly for 3 months. But the past few weeks I've been struggling to eat 6 meals a day and felt stressed out because I had my wisdom teeth remove....

About to be the end of the 4th week on the diet and I am bit confused at the moment. I decided this week to take a break from cardio/weightlifting and this morning I weighed myself and still managed...

I know that, I have weighing myself on Sunday mourning. I have lost 5.4 pounds since starting. But I was just wondering if it was normal to gain 5-6 pounds of water weight the day after a cheat

Is it normal to gain about 5-6 pounds after the cheat meal the next day?
It is probably water weight right? First cheat meal and I was losing 2 lbs a week but the temporarily weight gain just kinda...

Finally cheat day has arrive tomorrow! Still have to make it through meals 1-5.
Thinking about heading to In-N-Out, 2 animal style fries and 2 animal style burgers :)

I am on day 11 and cheat meal is this Sunday! I can't wait. I have some questions though. Do you eat meal 6? Or skip to the cheat meal 2-3 hours after meal 5. And are veggies required? I am already...

Just ordered some scivation whey. I am looking forward to making the brownies :)

Today is day 3 and I still feel fine, no symptoms of being in ketosis, but I have dropped 2.4 pounds since Monday, which is probably water weight, but a good sign I guess?

Thanks for the feedback.

I'm glad Day 1 is almost done still have my 6th meal left. Any symptoms I should look for to tell if I am in ketosis

Alright so I rearranged my diet so it has at least 15+g fat per meal and 44.5+g protein per meal for all 6 meals. I end up with

Calories = 2235
Protein = 268.3g, 48%
Fat = 110.46, 45%
Carbs =...

Do you know what is the recommended amount of protein and fat in grams per meal? Is 1 tablespoon (8g fat) enough for the shake meal?

I have everything set and about to finally start tomorrow....

How much water are you guys drinking?

I didn't buy anything yet, but I am heading to Costco on Sunday. I have everything set except the fatty protein meal. And I was looking for some alternatives, unless Salmon patties could work, but...

Can I use Kirkland Ground Beef Patties for the fatty protein meal? One patty has
calories 310, 25g fat, 10g saturated, 0g carbs, 20g protein, I will grill it on the Foreman. I think salmon will tear...

Are Salmon patties from Costco okay?

170 kcal
9g fat
1g saturated
30mg cholesterol
1g carbs
22g protein

or should I buy the fresh or frozen ones?