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    Fat is OK. If you use grams not percentages - and...

    Fat is OK. If you use grams not percentages - and if you are overweight, it's better to use your lean body mass or target body mass not your current body mass when doing the sums.

    Calorie level...
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    You don't lose anything in a week or two other...

    You don't lose anything in a week or two other than a little motor pathway learning (technique) which quickly comes back when you start training again.

    Enjoy your time off, come back with renewed...
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    I investigated this and other forms of carb...

    I investigated this and other forms of carb manipulation a while ago and concluded that there is no benefit to messing with carb levels day to day. There is no objectively measured evidence of this...
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    I echo the suggestion to read the sticky threads...

    I echo the suggestion to read the sticky threads - we all need a certain basic level of knowledge and it's condensed into those threads.



    Answers inline above
  • Fat cells can retain water to replace the lost...

    Fat cells can retain water to replace the lost fat. This seems to be made worse due to the stress of calorie restriction. Increasing calories relieves the stress and you are more likely to drop the...
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    I don't eat 6 times a day so clearly I wouldn't...

    I don't eat 6 times a day so clearly I wouldn't recommend that. It would just trigger my appetite all the time.
  • 2011 thread...

    2011 thread...
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    Same here. I have a spreadsheet which I put...

    Same here.

    I have a spreadsheet which I put foods I commonly eat onto. So each day I just have to put in the number of portions and it calculates total calories and grams of protein.

    Typical...
  • You've been losing weight, this always places a...

    You've been losing weight, this always places a restriction on any muscle growth. Sometimes, people make no progress at all beyond the initial newbie gains while they are dieting. Although I think...
  • Muscle gain is what I would recommend because it...

    Muscle gain is what I would recommend because it is what takes the longest and therefore you should be doing more of it. Eat at about maintenance so you keep your body weight constant and aim to...
  • Before and after weight? What progress have you...

    Before and after weight?
    What progress have you made with maximum effort lifts (can be given as, say, a 10RM - doesn't have to be a 1 rep maximum).
  • Yes

    Yes
  • You probably still have weight to lose but if you...

    You probably still have weight to lose but if you are bored of dieting, you could certainly spend some time gaining muscle. Remember you don't have to pile weight on to gain muscle, just very slowly...
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    A lot of novices are really skinny all over. We...

    A lot of novices are really skinny all over. We have different bodyfat levels and distributions but that doesn't mean you should do something different to the basic advice to train your whole body...
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    This is the kind of thing I was talking about....

    This is the kind of thing I was talking about. The idea that IF is objectively better has not been proven - especially when compared to another diet that a health minded person might follow but...
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    I think there should be some progression with a...

    I think there should be some progression with a particular exercise. If you don't repeat it for a couple of weeks because you've been doing a bunch of different stuff then that won't happen.

    So I...
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    It's not technically fasting since the shake...

    It's not technically fasting since the shake contain about 130 calories but for me it's not enough to trigger hunger. I can make it to lunch without feeling hungry which might not be the case if I...
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    https://www.strongerbyscience.com/research-spotlig...

    https://www.strongerbyscience.com/research-spotlight-if-body-comp/

    Beware as there are unsubstantiated claims made about IF. I prefer to stick to what there is evidence for. As always, a theory...
  • If you want, you could post the numbers here and...

    If you want, you could post the numbers here and I can run a line of best fit analysis. Just post a column of raw number, no commas or symbols - past 3 weeks would be best

    BTW 'starvation mode' is...
  • Do you have daily weigh ins for the last 2 weeks...

    Do you have daily weigh ins for the last 2 weeks or more?

    You could still be losing weight just with some water retention to make it unclear.
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