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That's good you found a likely source of your problems, but still...eating 800 cal a day is absurdly low. If we reverse calculate the general TDEE equation, on the low end, (body weight (lbs) x 12...

I've always erred on the side of caution, better to be ten cals under expectation than 10 over. That being said, if the nutrition label doesn't have the info for you and you have to google it, I...

Ya, I used that to compare with the calculator output, and I actually got a very similar BMR, with the activity factor they came out right there again. I've just never been able to figure out what...

I love caffeine. Straight up. Which is why it's great that black coffee doesn't break the body's fast. Had 12 oz Black coffee around 11a to control appetite and mainly get an energy boost. MY gosh,...

Never thought about that...good call, thanks for bringing that up. I'll keep with that mindset on my off/cardio days.

ya, the online calc was more of a guide for intake based on what appeared to be an accurate TDE (2500). I was eating the extra cals to follow the +/-20% for body recomp, but with lower BF goal in...

OK, so...super difficult to get down a lot of cals, especially with my shorter eating window.

WO was tough today, but great...love fasted WO!

After much more reading, discussion with fellow...

Alright man, hey thanks so much for the help. reps. I'll figure something out for that average deficit...and drop reps, up weight for keep the same routine. I just took some progress shots so...

ok, ya that makes sense...I've actually been struggling trying to figure out exactly what to shoot for so this helps. Would you say then maint. on WO and -20 off (2/week)? or like a -5, -10 on WO?
...

Ya, I did just increase cal intake by about .5-1k a day this week, why is that affecting weight? extra water retention with more carbs or something?


The standard recomp is a +/-20% on WO and...

Been skimming through the past 296 pages for the past hour and a half, interesting results/discussions. I've been learning a lot from other people's logs, very helpful, thank you. I started IF this...

I like your style :). I just read up a bit on IIFYM today, after seeing that acronym tossed around so much, and it seems logical. I think I'll be taking a trip to the store to stock up on ice cream...

Gotcha, figured that much protein was excessive and that I'd be putting on a bit of fat bulking too. I guess the better question is is there a way to limit how much fat is added via diet and/or...

I'm curious about this. From the macro sticky I understand where you got your g/lb measurement, but using Fauxrob's intake example of 3000 cal in, at 150g/420g/80g split would he be putting on fat...

Took measurements today before working out since it's my first day switching to more of a lean gain. Definitely lost some size in places like my arms, but not strength...I'm torn on this outcome.
...

Thanks! I’m hoping this not only works to achieve my goals, but can also be instituted as a lifestyle change.

I did calculate my daily intake based on the stickied BMR x Activity factory...

Sister's Birthday aka ate extra carbs today.

Fasted run. 3.4 miles, about 25 min. Felt ok, definitely ran out of juice earlier.

Broke fast with Pro-sculpt and 20g whey protein with the...

1st thoughts on the last 3 days: I love the new meal setup. Bigger, fully satisfying meals is just what I've been needing.

Friday+Saturday:
Wasn't very difficult to get started on, and loved...

After doing a ton of reading and getting some info from some fellow members, I decided to start IF.

Back in early to mid April I started at somewhere around 14% BF and 171 lbs. After cardio 5-7...

Thanks guys, appreciate the help. I think I'm going with C for for my daily am cardio, and a mix of A & B (break the fast with GNC Pro-Sculpt and Whey Shake 20g) 4-5 days a week for pm weights. I...