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Yeah, it takes some time to get used to calipers and to learn how to effectively use them. I would just say take all early results with a grain of salt, practice practice practice, and when you can...

Good article

Here's an old post of mine (which I repost frequently) that explains all the necessary calorie calculations:

Enjoy!

Agree with the others above. Typical long-term losses (for determined people) range from 0.5%-0.7% body fat per week. This would put you at 17-24 weeks. You'll probably have a few setbacks along the...

Well to answer the OP's question in a different way...

If you lose weight - but not body fat - your losses will come from
- bone mass
- muscle mass
- water weight (which fluctuates anyways)
...

Welcome, 2kblacksleeper! Good luck on your transformation...it's a long, hard road but it's worth it!

Yeah, that monitor isn't giving you the right info if you're breathing heavy and sweating up a storm. I agree with the others - there's lots of different heart rate monitors available.

A six-pack in 4-5 weeks, when you're at 16-17%? That sounds unworldly fast.

Typical loss rates are 0.5% body fat per week over a long period of time. To get to 6-pack territory, you're talking...

The bodybuilding.com website sells several. I use the cheap plastic accumeasure and am very happy with it.

If you have the time, definitely add weight training. Studies have shown that with weight training, you'll lose more fat while you cut even if you don't lose as much weight.

Go with the sleep. If in doubt, fewer stimulants is always better. And more sleep (at least up to 8-9 hours) is almost always better.

Rowing
Cycling
Circuit training (10min on everything)
Staircase

I'm not sure that there's necessarily a "best" or "worst" cardio - just different preferences...

It will:
- increase your daily calorie count (unless you cut back somewhere else)
- change your macros (adds carbs and protein)

Lactose (milk sugar) is also one of the simple sugars, which...

Haha I just got negged by Fattony for my post above. His reason: "Don't contradict me"

Spot reduction DOES NOT WORK. That's one of the most accepted cardinal rules of fat loss.

At 5'6" 145lb, yes, I would bulk first. However bulking does not mean eating tons of food. Typical gains for muscle are 0.25 - 0.5lb/week. Estimates I've seen put 600 calories = 1lb muscle - which...

You can't spot reduce. Doing cross crunches won't help burn fat from love handles any more than doing squats, bench press, or rows will.

Caloric deficit, combined with clean diet and enough...

I'll try to help out a fellow guitarist & musician (though it's just a serious hobby for me, I play engineer for 40 hours each week ;) )

Here's an old post of mine that discusses the math:
...

Yeah, I've gotten similar comments. "You're getting too small". "Why are you dieting? You look like you're in decent shape." Etc.

It's tough to realize that 98% of the population
- thinks...

A few questions
- how long have you been exercising consistently?
- Do you have a prior history of lifting? Or are you a newbie?
- when you have BF% measured, that's a pretty critical aid in...

If I'm doing my math right...

3 hours of lifting
90min of running
6-9 hours of martial arts

...per day??

Wow, if that's true, then two things: (1) you're bad-ass; (2) I doubt anyone on an...