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At the time I didn't know about K2 so I specifically looked for D3 alone. The same brand also sells 5000 IU of D3 paired with 100 mcg of K2. A bunch of brands that pairs them do so in the same...

I started taking 5000 IU of vitamin D3 two weeks ago and now I'm discovering I should take K2 with it. One Internet source suggests 100 mcg, but another says 200 mcg. Can anyone advise?

No.

This isn't about that. This is about precision in calculating macros. Practicality doesn't enter into it.

Meatwise, I've been eating beef. That is, bovine muscle as clean of visible fat as I can manage. For my macro/caloric calculations, I've been using 25% protein & 8% fat by weight for bovine muscle.
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Remember that motivation is a fleeting thing: it's not about intensity, but persistence. Going for the long game, it's a bad idea to set unrealistic daily goals that will discourage you when you fail...

It could be a fiber issue, or maybe you react badly to some supplement.

To lose weight you need a caloric deficit. To gain muscle you need weightlifting and protein. Calories in/out is sufficient for weight loss, but you need to count your macros if you want muscle...

That's what I've been doing. Weightlifting and eating 170+ grams of protein, 70-80g of fat and little to no carbs for a significant caloric deficit. I have lost around 15kg at an avg. 1kg per week...

I like filling up my spreadsheet. Plus, it helps having daily, short term goals. It gamifies things, so to speak. That way there's a clear, objective achievement every day.

Thank you, will do.


I'm taking a photo per day and a multi-angle set every 10 days to make a timelapse video by the end, which should be around day 100. I also have granular info on grams of...

Gonna need some photos.

30 years old, 174 cm height.

I'm in day 50. Here's a quick kg/day chart: 9205971

Anyway, I was aiming at 170-180g of protein and 70-80g of fat. I also ate some lettuce or tomato every now and...

I am obese. That weight isn't muscle. See attached image.

I have two sets: day 0 and day 30. I don't know if the estimates will be sufficiently accurate not to overlap.

30 years old, 174 cm (5'9").

Day 0 weight: 104.7 kg (231 lbs)
Day 30 weight: 96.5...

30 years old, 174 cm (5'9") in height.

I started at 108 kg (238 lbs) about 3 months ago. I have been aiming for a diet of 170g of protein and 70-80 grams of fat, plus a multivitamin and one apple...

I'm not really aiming for keto but I am losing weight and eating little to no carbs and only the minimum recommended fat for my weight. Most of my calories then come from protein and I lift to...

I see, thank you.

I'm reading conflicting information, but apparently new studies say the sweet taste is enough to increase insulin levels. I'm trying to burn fat, so this is a problem. Can someone with more knowledge...

I once tried to calculate all the calories I have to burn in total to reach my ideal weight. I seem to have forgotten the number, I think it was discouraging.