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This, depending which week it is you may only be bench pressing one day, but you will be "working chest" on more exercises than just that.

Gummy Bears
Nerds

I thought I recognized the avatar

No knock to the OP or anyone else that does IF, but why does everyone think IF is the road to weight loss? I mean I am sure it can be helpful and a tool for overall calorie control if just eating...

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Starburst
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Milkyway

When/If you don't know how to properly put together a complete program, why would you not go with a program designed by someone who does? F5 and it's variations are broken down from beginner to...

As Mrpb said, Read "Calculating calories and macros" sticky in the nutrition section. It will tell you everything you need to know on minimums for protein and fats, suggested rate of fat loss etc.
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I agree, Davis has made several different ones to choose from, from beginner to intermediate/advanced.

Read the "calculating macros" sticky, as long as you are hitting minimum suggested protein and fats, the amount of carbs is your choice. You could do high carbs, or choose to take in more...

This is 100% true. One weekend I ate very light carbs. That Monday I was down 10 lbs from last weigh in, but gained 5lb back later that week after I resumed eating my normal carb amount for a few...

Reese's Pieces
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Reese's PB Pumpkins
Kit Kat

I think he is saying use an online calculator for a rough starting point. See if you're losing or gaining weight after 2 weeks or so. If losing, you are in a deficit. If gaining, subtract calories....

Read the calculating macros sticky. Lots of good info specifically for questions like this.

https://forum.bodybuilding.com/showthread.php?t=173439001

Yeah I get ya, just a nice rough estimate to keep in mind without refiguring everything all the time.

Thanks for posting that. I had never done the rough math but that is good info to have.

I have had the Titan Fitness tower for about 2 months now. I think it is a good buy for the money. It is loaded by plates vs having an adjustable stack, which is part of the difference in price.

Figure out what your target calories/protein/fat is. After that I put everything into an excel spreadsheet that totals calories/protein/fats/carbs/fiber up as I enter info. It's pretty easy to...

Lookin good bro. The outlines are starting to pop! Great job

Sorry very late reply, I keep forgetting you switched your log over here lol.

It is going pretty well now that my back is back to normal again. I just finished week 5 yesterday. I have added lots...

Losing weight is all calories in<calories burned. Use some online calorie calculators to get a ROUGH idea what your maintenance should be and make sure you are ~500 below that to start. Once you get...