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  • Sticky: About 20% and assuming you lose no lean mass at...

    About 20% and assuming you lose no lean mass at all, you would have to drop to 160# to get between 13-14%.
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    You didn't gain 10+ pounds of muscle in 5 weeks. ...

    You didn't gain 10+ pounds of muscle in 5 weeks.

    In that short of a time frame, almost everything you put on would be either fat or water weight (due to changes in your diet/hormones).
  • 12 pounds per month is fairly aggressive as far...

    12 pounds per month is fairly aggressive as far as fat loss goes and if you don't start weight training 3-4 times per week then a large part of your "weight loss" will be from lean mass (muscle...
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    Well if that were all fat then you are eating at...

    Well if that were all fat then you are eating at a 2000 calorie/day surplus over your maintenance levels.
  • Thread: Water weight

    by Luclin999
    Replies
    12
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    690

    Fat cells take on water to retain size as they...

    Fat cells take on water to retain size as they are depleted of glycogen stores. Basically the body is attempting to maintain those cells so that they can swap the water back out for more glycogen as...
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    Just go back to a normal deficit.

    Just go back to a normal deficit.
  • Thread: Water weight

    by Luclin999
    Replies
    12
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    690

    Being significantly dehydrated isn't your "true...

    Being significantly dehydrated isn't your "true weight". It is your "Dehydrated weight" that you will bounce right back up from as soon as you drink 32-48oz of water.

    Your own statement says that...
  • Sticky: 35%+

    35%+
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    My personal preference is for cardio is outdoor...

    My personal preference is for cardio is outdoor cycling.

    Followed by indoor cycling with my bike, smart trainer and ZWIFT.

    Third is my Precor 544 elliptical trainer.

    Whatever you get,...
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    Weekly (or bi-weekly) photos taken in the same...

    Weekly (or bi-weekly) photos taken in the same location with the same lighting are generally best.

    Problem with the mirror is that you see yourself in it too often which makes the gradual changes...
  • You lost basically three pounds of water due to...

    You lost basically three pounds of water due to changes in carbs and sodium in your diet.

    Your waistline will probably drop 1" per every 5-7 pounds of actual fat that you lose however if you...
  • I gave you a very simple plan with the first...

    I gave you a very simple plan with the first response to this thread.

    Eat less - weight train.

    That is really all that is needed.

    I've gone from (originally) 243 lb. down to 158 lbs....
  • It could be stress/cortisol related, or possibly...

    It could be stress/cortisol related, or possibly the food you eat in a deficit has more sodium that what you are switching to? Are you taking creatine?

    However, from recent personal experience I...
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    No, that is not likely to work. And if it did...

    No, that is not likely to work. And if it did somehow then the progress would be glacial.

    You'd be better off just cutting your calories by another 250-500 per day and losing the remaining fat...
  • Sticky: The biggest problem with calipers is actually in...

    The biggest problem with calipers is actually in getting the consistency down.

    Just a small change in how much skin you are pinching, the location you are pinching or how much pressure you are...
  • Sticky: Those scales base everything (other than weight)...

    Those scales base everything (other than weight) on the amount of resistance your body produces vs an oscillating current. Which is why they are not accurate.

    Mine has said that my BF percentage...
  • Thread: First cut

    by Luclin999
    Replies
    9
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    761

    A 200# person is not going to burn just "2090...

    A 200# person is not going to burn just "2090 calories" per day unless as I already said they are spending the entire day in bed.

    I stand by what I already told you.
  • As has been said, it's normal for lifts to stall...

    As has been said, it's normal for lifts to stall or even drop while in a sustained deficit.

    As to the pain when squatting, you may want to check your form. Even something as small as your foot...
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    Almost impossible to answer with the lack of...

    Almost impossible to answer with the lack of information provided.

    1. We have no idea if you are really at 13-14%. If your estimate is based on some number given you by your scale then it is...
  • Thread: First cut

    by Luclin999
    Replies
    9
    Views
    761

    At your height and weight, unless you are...

    At your height and weight, unless you are spending the entire day in bed, 2090 cal/day is ridiculously low.

    With any degree of normal activity, your TDEE should be higher than 2500/day. Try...
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