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Thanks again. I know that my physique is pretty solid right now, and I've worked hard to get there. In the context of my overall health, age and size, I am in a very good place for sure. Dialling-in...

So the magical 10% remains ilusive:) wonder what I need to do to get there... is it just time?!

Interesting view there Marko. Interesting for me on 2 fronts - 1) I’m rapidly closing in on 50 being 49, and 2) been doing a 16/8 IF for quite a while now...

For me the experience is positive. I’m...

Can I get an estimate please? the one in July was around 13-14%, but think I’ve moved the niddle down a little...

49 yrs old
134lbs
5’6

//imgur(dot)com/a/imUp2hu

I think you’re doing what is required to get to your goal. My 2c is keep going!

Manage the hunger with either a macro tweak or IF. Adjust and tweak as you get closer to the physique you’re...

You’re being too critical on yourself, I think..

That pic isn’t reality. It’s been touched-up multiple times, plus the model - and that’s his job! - has gone through endless cycles! You’re pics...

Wow - that’s an impressive gain! Even more of a reason to start your cut as low as. Losing the “last few pounds” is the hardest, and I think that unless you’re 100% dedicated and committed in the...

I think you’ll need to make a start and re-evaluate as you go along.

For me it’s about quality rather then quantity. You can spend 2 hours at the gym every day and make zero progress because you...

All the terms involved are rather confusing so it’s understandable that your questioning numbers and advice...

That is when the various calculators help get some clarity :) the one I use is...

In order not to complicate matters I’d advise you to read the sticky around calculating cals and macros... a simple check suggest that your maint. cals are around 1600, but to lose fat you’d need to...

Frankly, for someone 5ft - unless your starting point is high weight-wise - these numbers look quite a lot to me ... I’ve got a rather small frame, 5’6, and I’m cutting on 1400 cals, currently at 138...

Thanks!

Nearing the end of a long cut...

49YO
5’6
138lbs

An estimate would be appreciated!

OP - as others suggested, you’ve got a lot to feel good about and be proud of! Your goal was to add muscle mass and you’ve done, which suggests that you’ve got the mental strength and commitment. Now...

I don’t think 2 wks would impact your muscle mass in a noticeable way. You really only need to make small adjustments like remove the grilled cheese, or switch to fresh veg instead of the rice for...

OP - I’ve read this with interest and I know it’s frustrating to come here for advice and get preached the same thing. I’ve been there! Every inch of me thought I was counting every grain and doing...

Haha, nah just personal experience...

Whilst it’s not advised as a meal replacement, I don’t think it’s such a bad idea for a pre-bed shake with casein, bit of milk and water. Casein is supposed to be digested slower than whey therefore...

Sounds good - thank you! I’ll try and build a menu which will last a couple of months and see how I react to high pro and high fat. Just need to find good choices that would fit into the (relatively)...

Thanks. Totally with you on the notion of “if it ain’t broken, don’t fix...” which is why I’m planning to stay within the 1400-500 ‘budget’. I’d like to experiment in various combos, so keto is...