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Type: Posts; User: dmacdonal9

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    Watch your waist with a tape measure (weekly pics...

    Watch your waist with a tape measure (weekly pics are good too). Eat as much as you can without significant (or too rapid) change in that measurement.

    Estimating caloric needs for someone your...
  • That means whatever you are eating is maintenance...

    That means whatever you are eating is maintenance calories. Eat less to lose fat. If you want to keep it the same on lifting days and lower calories on rest days, that's fine. It's the longer term...
  • Net carbs are meaningless mate, and are the last...

    Net carbs are meaningless mate, and are the last thing you should be worrying about. Just use the calories the app gives you, they all take fiber into account using some method or another (there are...
  • Basic Fat Loss Process 1. Calculate your...

    Basic Fat Loss Process

    1. Calculate your calories and macros
    2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from...
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    The time you spend in the gym is a result of the...

    The time you spend in the gym is a result of the program you're on. If you are following or at least basing your routine on one designed by someone that knows what they're doing, it's really not...
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    Hard to say much without pics, but I would...

    Hard to say much without pics, but I would suggest cutting back a bit on the cardio, and tracking calories more carefully. Eating clean is meaningless for fat loss, it's driven by calories and...
  • I would bulk for awhile. You don't need much of...

    I would bulk for awhile. You don't need much of a calorie surplus at this stage, if any.
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    2600. Around 14% BF, 168 lbs. Desk job, but I...

    2600. Around 14% BF, 168 lbs. Desk job, but I try to be as active as possible outside work.
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    Try some chicken, rice and bean burritos OP. ...

    Try some chicken, rice and bean burritos OP.

    Ingredients (6 servings)
    500g chicken breast meat cooked (about 2 raw boneless breasts)
    1 cup rice, cooked
    6 tbsp light cream cheese
    6 tbsp BBQ...
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    Why not your own routine? Read this....

    Why not your own routine? Read this.

    Beginner Workout Programs:
    All Pro's Beginner Routine
    Stronglifts 5x5
    Fierce 5
    Starting Strength
    Ice Cream Fitness 5X5

    How to lift properly
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    Listen to this OP.

    Listen to this OP.
  • If you've got 4 days a week, do an upper/lower...

    If you've got 4 days a week, do an upper/lower with 2x/wk/bodypart.

    Lyle McDonald's Bulking Routine
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    You might try composing your diet of...

    You might try composing your diet of calorie-dense foods. Whole milk, nuts and nut butters, fattier cuts of meat and fish, cheese, whole eggs. Think about getting the most calories in the smallest...
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    Every fat dude thinks they have gyno mate. Just...

    Every fat dude thinks they have gyno mate. Just get lean and see what you're left with.
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    None of these controlled for calories or protein...

    None of these controlled for calories or protein intake between diets (not did your own anecdotal experience I suspect). Subjects were eating ad libitum. Under those circumstances, the satiating...
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    The margin of error for measuring bodyfat with...

    The margin of error for measuring bodyfat with most methods is huge, like 5% or more. You could have lost 4% and measured at 1% increase, and it's within margin of error.

    If you're bulking, just...
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    No, it seems fine.

    No, it seems fine.
  • The number went from 1500 to 2000 in just a...

    The number went from 1500 to 2000 in just a couple posts. I'm thinking you're not tracking all that carefully mate.

    I know it's easy to get suckered into this "I'm eating too little and I'm in...
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    Pick a number, eat that much for three weeks, and...

    Pick a number, eat that much for three weeks, and adjust based on results. You almost never gets the right number from a formula; they're just estimates for a starting point.

    That said, more than...
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    Educate yourself before posting this crap please.

    Educate yourself before posting this crap please.
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