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You should be able to get stronger while losing weight at a moderate pace. I wouldn't delay the fat loss, otherwise the whole objective is going to seem like it's taking forever.

If you lose 0.5kg a week until you get to 80kg, that would about 1 year.

You may be able to lose a tad faster initially but then not many people sustain a diet for that long without hiccups in the...

Very hard to say. You could probably get back to where you were 5 years ago. Depends how much weight you've gained.

My view is why impose some time limit on it. Why not just make it a permanent...

I used to have a problem with overextending. I haven't watched these but have looked at a lot of similar stuff. It's kind of useful but for me, the central issue was one of retraining your habits /...

TDEE is made up of your basal metabolic rate (the number of calories just to stay alive) + daily activity + formal exercise.

The TDEE calculator is giving you a guess for all of those combined -...

I am sceptical that any (legal) product works for anyone.

IIRC there is some scant evidence of some of them making minor differences - but nothing like the kind of increase you'd get from (say)...

Reading between the lines, it sounds like you are doing the classic novice thing of fixating on the bench press with shoulder and arms in a supporting role - but with back and legs not even...

And what about the rest of your lifts?

Also, height, weight, age etc.

And what are your goals? Physique or sport/strength/performance related?

If you don't intuitively aim to progressively overload, you need a program that organises it for you. Do a structured routine like Fierce 5. Eat enough protein and calories to grow muscle even if...

Muscle loss happens when net calorie deficit is too high and/or protein intake is too low.

Cardio can contribute to this by increasing your net calorie burn. So we can't really answer the question...

It isn't a lot and you don't need to factor it in. Perhaps 1-200 calories over and above normal activities.

You are making guesses anyway, it doesn't really make any practical difference to just...

It's always faster at the start when part of what you are losing is water and glycogen. I would expect only 0.5kg of actual fat tissue per week on average at 2000 cals for an average male. So your...

I replaced hack squats with lunges just recently. Guess I'm some sort of extremist lunge zealot. Ah well, the first step is admitting it...

It really damages your gains big time

because doing it usually means you get thrown out of the gym :(

You don't get the instant weight reduction from loss of glycogen like you do on low carb - that's probably the issue here. Underlying fat loss will be the same if the calorie deficit was the same.

Never heard that before.

I lunge. I squat.

Its high because of lack of muscle, not too much fat.

What matters is calories and macros so that's what you need to work out. The other details are peripheral to that - and it looks like you are trying to do the "6 meal a day" thing which is not...

It isn't useless, you just need to have a bit more of it - and to mix different sources to get the same total

Why are some people incapable of nuance, everything has to be TRUE or FALSE [/rant]

In approximate order of highest protein g / calorie:
1. protein powder - 21g/100cals
2. lean meat - 10-18g
3. high protein beans and lentils - 7-9g
4. fatty meat - 4-10g
5. eggs - 8g
6. low fat...