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  • Your change in weight suggests you're at a ~500...

    Your change in weight suggests you're at a ~500 deficit and that your maintenance would be ~4k.

    I'd say adjust from there and you can't end up that wrong.
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    I don't... I just go by feel and needs. Back...

    I don't... I just go by feel and needs.

    Back in the days I used a simple calculator app.
  • Stay busy doing ACTIVE things so that you forget...

    Stay busy doing ACTIVE things so that you forget about hunger.

    It's easy to eat when bored or watching TV... aka being PASSIVE. Ate about 2000 kcal of pastry in about 15 minutes this evening^^
  • Poll: Not taking advantage if the fitbit is a pro....

    Not taking advantage if the fitbit is a pro. Those things can't be accounted for... you want real life data.

    Track scaleweight and gym progress.

    With that out of the way... you can be as...
  • Sticky: Around 18%BF.

    Around 18%BF.
  • Sticky: This is the hard part and why estimating end...

    This is the hard part and why estimating end points is a crapshoot, way too many factors to say for sure. Some people drop (visually) 1%/month some drop a lot more, it's highly individual. Even if...
  • Sticky: Quick progress there! About 13%BF. You can...

    Quick progress there! About 13%BF.

    You can bulk as soon as you feel ready.
  • Thread: DEXA Body scan

    by Tucane
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    565

    Not too accurate unfortunately.... likely +/– 5%...

    Not too accurate unfortunately.... likely +/– 5% or something in that vein despite what they claim.

    Save your money.
  • Well... try to be the best version of yourself...

    Well... try to be the best version of yourself and do it for you, not to please someone else or to match some imaginary ideal, because it doesn't exist.

    Also, have a look in mind and aim for that,...
  • Sticky: In between 14-15%BF. Hard to say with...

    In between 14-15%BF.

    Hard to say with precision, but I'd guess about 2-3 months, depending on deficit size and hydration.
  • Sticky: About 18%BF. That number matters less in your...

    About 18%BF. That number matters less in your situation though... put all your effort into building mass, eat enough to be able to progress in the gym.
  • Sticky: Can't see any fat^^ I'd think that's about 6%BF.

    Can't see any fat^^ I'd think that's about 6%BF.
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    If you're hungry or if it completes your daily...

    If you're hungry or if it completes your daily needs, then why not :-)

    I usually don't eat alot pre-bed (I'm generally tired). Also my hunger tends to spike earlier, so I eat for that moment.
  • Get on a good program that allows you to gain...

    Get on a good program that allows you to gain strength and is 3x/week, Fierce 5 seems to fit the bill. Work to progress in that by the included progress scheme.

    Get in those 4k/day to begin with...
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    Yeah, I used to let myself go for 3-4 months...

    Yeah, I used to let myself go for 3-4 months (~sep-dec) for many consecutive years... boredom always seemed to hit me so stopped lifting and ate "freely". Every January 1st I got back on the train...
  • Sticky: About 12%BF. Which usually means the end of a...

    About 12%BF. Which usually means the end of a cut.

    I'd say transition to maintenance, stay there until lifting progress stalls, then a small surplus.
  • Sticky: No, I think it's highly unlikely that you are...

    No, I think it's highly unlikely that you are 27%BF... then again I'm just doing visual estimates by pics and I do get it wrong every now and then.

    Still no, I wouldn't trust a simple dexa for...
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    It's likely due to lack of stored carbs, aka...

    It's likely due to lack of stored carbs, aka glycogen depletion.

    For the exact same reason I can't do keto-style diets for longer term. Lifting intensity starts suffering after a while and...
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    Celebrate your gluten intolerance, now you'll...

    Celebrate your gluten intolerance, now you'll become rich...
  • 3x/week on compund exercises and adding weight to...

    3x/week on compund exercises and adding weight to the bar progressively is enough and likely better for you. Recovering fully to be able to adapt to the workload is key. As you are a new lifter, you...
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