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Make sure you are tracking your calories accurately. I was drinking a goddamned breve latte every day for weeks thinking it was a couple hundred calories when in fact it was more like several hundred...

Do you "eat back" your exercise calories? Or, are you just on a flat calorie budget? Also, 4000 steps a day isn't that much. Increase your walking.

This.

If it took him 4 months, he lost a little over 2 lbs a week. That's roughly 1000 calorie a day deficit. Depending on his exercise level, that puts him at right around 1900-2000 calories a day?...

Fair points!

And, protein powder is a ripoff. A quick glance at best-selling protein powders on Amazon puts it over $9/lb. You can get steak for the price and chicken for half that or less.

Stop eating back exercise calories.

I would drink more water and increase your calories. How much of a deficit are you on?

No, I meant once one hits their goal BF%.



Right on!

In relation to this thread, if your goal physique is a leaner one, should you never "bulk" and just lift heavy at maintenance calories? Or, a very light increase of calories?

Lookin' good, dude. Keep it up!

I've lost 27 lbs in about 3 months with zero supplements or protein powders. Completely unnecessary.

Listen to what these guys are saying and you will lose weight. That's what I did.

Okay, old thread, but can someone explain the point of eating right before bed? What does it matter when you eat it?

That guy (NicholasSilvers) is a fake account right? 28% BF at 169 lbs?

Yoga.

Go get a new doctor and a second opinion. Eat less, exercise more.

I think it depends on how much your deficit is. But, for me, I benefit highly from a good cheat day every other week or so.

A) Keeps me sane throughout my cut days and I have some daylight to...

Try to get a little more sleep too.

How much sleep are you getting? Exercise?

I shoot for 30-40% of my calories to be fats. Beef, eggs, avocado, nuts, etc.

Ideal macros for me are: 40p/20c/40f.

Obviously, that's ideal. Typically, I'm anywhere between 30-40% protein,...