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Argh I was told multiple times by people in the losing fat forum to use the sticky , Now that I am using it .. it's not good enough :( I am going to try your suggestion in couple of weeks when I am...

Taking 1716 calories not 1500 , My fat intake is already .5g/ body weight doubt I want to reduce it even more :(

I used the sticky to calculate my requirements

lbm 147.75
bf 25
bmr 1787.5
tdee2145
deficit 1716

160 protein
73.75g fat

I don't mean to change the plan, it is still to lose weight and reach 180 lbs .. I started off at higher than 25% Body fat but thank you for the clarification as I felt I was doing something wrong....

I need some advice here....

I am about to start my third cycle now and I don't feel like I am progressing, My lifts have been fluctuating to the point where I've had to reduce weights by 10% on my...

I've got 5 more left and I will lol, holy crap 450g of veggies.. How to add up to that number with different kind of vegetables?

To be honest because of exams coming up plus living away from home.. I really want to make my diet as simple and easy as possible for the next month or so.. I would like to have it planned out right...

I have been doing Allpro's beginner workout for almost 2 months now... Here is my new diet plan how does it look?

http://i.imgur.com/iI0F4cF.png

Just had some carbs.. I feel sick

Hi all

26 male 6 ft 197 lbs doing All Pro workout
Cutting on a 10% deficit


BMR - 1787.5
tdee 2145
deficit 1930.5
Aiming for 177g protein 73.5g fat 147g of carbs

Yep thank you! I have been reading the stickies :) Honestly my goal with keto was to lose weight and keep muscle mass efficiently.. but I rather eat whatever the hell I want as long as it let's me...

Healthy in terms of which will allow me to stay below my calorie limit while allowing me to hit my macros

Ya I have decided to start over ( only my diet)

I have come up with these macros
lbm 147.75
bf 25
bmr 1787.5
tdee2145
deficit (10%)1930.5
177g protein
73.75g fat

Assuming 25% body fat.. I am getting BMR at 1787.5
TDEE at 2145

with a 20%calorie deficit that would be 1716

I was eating 2000 calories and losing around 1.5 ish per week this sounds extreme

I have been under eating for quite a bit of time ( possibly years.. bad eating habits) It is very likely this fat gain is due to starvation mode. I am being told as I am new at this eating at...

Yes I do, I wasn't following myfitnesspal was just using it to track. my calculations came from the sticky but a little confused on daily activity. I am a student with lots of sitting around + 3x...

It wasn't for very long.. few months .. yea gained it back. Sadly got busy with college etc

That was ages ago ( 3+ years) I have been on a program for 7 weeks now. Based on the pics would eating at maintenance work for me?

500-600 difference, myfitnesspal wants me to eat 1600 calories a day lol

There have been so many numbers thrown at me from different calculators and websites that I don't even know anymore lol.. I honestly believe I am at a 1.5 /lb deficit .. going to check this coming...

These are some pics I took at around 201
http://forum.bodybuilding.com/attachment.php?attachmentid=6700291&d=1394077350...