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You can't choose where you gain or lose fat from.

If you can't cut without looking too skinny, you to gain muscle first.

Volume is indicated by the number of hard sets you do - so that would not increase the volume.

It could but only in the first week or so.

I used a fairly sophisticated regression analysis - so it looks beyond the "noise" in the data. The actual number was a daily deficit of 270 cals.

Double check all portion sizes and count everything you consume including drinks and supplements because they can add up. If you're guessing then you will subconsciously underestimate - appetite does...

Don't be surprised if you carry on losing weight slowly at that level. Your metabolism can adjust when dieting - so your true maintenance might actually be more like 2400.

I suspect a large chunk of that was water weight which will come back when you start eating normally again. I would continue for another 2 weeks or so and then come back to maintenance if you want to...

Programs we recommend are in the sticky threads.

Diet is going to be key, you need to start counting calories and protein grams (as a minimum). Something like myfitnesspal can help you with this....

Looks like your average daily deficit was about 300 calories. Your average intake was about 1900. This means your TDEE was about 2200

Good progress so far.

You've got regular calorie intake and weigh change data, this is much better than using a calculator which is just an educated guess. You can work out your TDEE from the data

wide grip uses a different part of the lat because its shoulder adduction (arms out to the sides)- whereas for example, a row or closer grip pull up is more shoulder extension (elbow in front of...

Suspect you are way more than 22%... how did you measure that. Post a pic in the estimation thread of the losing fat forum.

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?