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I've heard that you can only gain 24 lbs of muscle per year. Don't know if that's true but it means .5lbs of muscle per week. So it you consumed 250 cals over TDEE, followed the macro guidelines in...

Calories in calories out is the gospel around here. Track your calories from alcohol and work them into your daily calorie budget.

This. Add fruit, green veg and beans and you'll be set

Congrats to those still with us and welcome to the newcomers. Long journey ahead. Stay focused and hit your daily goals and targets. Get outside your comfort zone

Good job everyone on the loses. Keep up the hard work. I'm down another 2+ lbs this weigh in. Now at 223.6lbs

Wow group. I'm shocked but also pleased with the results of this weigh in. 226.2. Over 12lbs down in 15 days. Keto/hiit, working so far

Big day tomorrow. Get your workouts in and nail your nutrition down.

MMMMmmmmmm popcorn...

let's get in gear people, there's 4 full days left. have good workouts today and stick to your nutrition plans.

One week today until next weigh in. Let's all make this week count. Hard work and stay focused. Support one another. Sorry for the negativity I may have brought with my earlier posts in this thread....

my avi

height: 5'8
weight (in avi): 240
age: 29

Thanks guys. Appreciate it.

What if I'm just as bulky as my avi indicates? Rational diet. Intense training. Patience.

I did it daily for a while. Got frustrated. Now I do it every 15 days or so. Much better plus I'm making changes to diet/training. Not seeing the number everyday has helped, sorta.

how does one avoid their 'was deficit' from becoming a surplus? cheat meal? carb blast (300>g)?

Is this a real thing? If one is in a caloric deficit how can they store fat? Thanks.

If preping food is an issue invest in a good blender. I make two meals in my blender every day (smoothie and soup)

Is anyone doing iifym? I find it too difficult to stay under cals. I'm currently doing IF and eating basically one meal per day. So far so good.

standard response is going to apply here.

1. looks boring
2. need to up the fat g
3. read stickies

can we clarify the rules again?

has anyone been eliminated from the competition yet?

where are all the IF supporters?