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Internet calculator can not accurately predict maintenance for a person. It depends on your life style, body chemistry, exercise level, yada yada. You have to find out yourself by trial and error (or...

Diet Power 4.4 calculates your bmr dynamically based on your weight and food in last one month. I love this software.

You preserve your muscles by using them (lifting). The body does not care about keto, sheto. If body is not convinced muscles should be spared, it will burn them (and fat) to generate energy.

Now go and hug your packet of oatmeal and say sorry. Otherwise they will give you 1000 extra calories next time :).

uh... conflicting information is the norm on internet :).

As long as you are losing weight, you are fine with 1000 deficit. It takes body loooong time to adjust metabolism (months). You will see...

In one sentence you say it works good and then you mention nose bleed, blood pressure. May be it is not working so good :(. I have been taking animal cuts for many months, never had any problem. I...

You do seem confused... no kidding :).

You are at correct weight for your height. Losing 15 lb more would be too much. You didn't say why you want to lose more weight, what is your current bf...

Diet Power 4.4. I will give it two thumbs up (have been using it last 3 months). What is unique about this software is that it calculates your metabolism rate based on your calorie intake and current...

You need to understand some nutrition. Vegetarian indian food is excellent for cutting. Red kidney beans, lentils, roti, plain yogurt, veggies are all good. They are low calorie and have all the...

I am in same situation as you. I am 5'6", 140 lb, 14% bf. I have little belly left. I am trying recomposition now... try to gain muscle and lose the belly fat at the same time. I don't want to go on...

If you are at say 30% fat and lost 3%, you have lost 10% of your fat.
If you are at 12% and lost 3%, you have lost 25% of your fat.

So yeah, the effect will be dramatic. The lower you get, more...

She saved you from misery of her company. Send her a thank you note.

If you want to adopt healthy life style, do it for yourself... not some woman on internet.

Fat. By the time you lose belly fat, moobs will also go away...

Using just dumbells you can exercise all major muscle groups. I just bought powerblock adjustable ones and they are excellent.

Height: 5' 6"
Weight: 140lbs
Body Fat: ~13%
Calories per day: 1700-1900
Macro breakdown: 30p/50c/20f
Workout: Lift 3 times/week, cardio 5-6 times/week
Goal: 10%

csb5731... wonderful advice. repped.

OP, if you have heart condition, you should mention it in post. People in public forum are not qualified enough to give you advice. It can do you more harm...

You were short 50g protein, so your body burnt 50g of muscle :).

With friends like those, who needs enemies :). Dump them, they are not worth friendship :(.

As for proving it to them, why do you have to prove anything to anybody! I don't live my life to prove...

I dunno. Nobody knows. This is what drives me crazy about weight loss industry/experts. They never agree on anything and go about using all kinds of bro-science. They will put out conflicting...

I have the book and I do the protocol. It is too early to see results since I just started but book is good read. If you just want to see the protocol, just google it and there are many web sites...