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  • Slowly. As in a pound or two of total weight...

    Slowly.

    As in a pound or two of total weight gained per month. And even if you go that slowly, some of what you gain will still be fat.
  • If you want to look like this... ...

    If you want to look like this...

    https://i.imgur.com/PVsquhH.jpg

    ...Then go for it.
  • Right now you are basically not going to have a...

    Right now you are basically not going to have a 6-pack or even a 4-pack no matter how much fat you lose because you have not developed the abdominal muscles to the point where they will be visible or...
  • IMO, I'd go to the 12% range before working on...

    IMO, I'd go to the 12% range before working on adding mass.

    Keep in mind that I am two inches taller than you and I ~never~ thought that I would be dropping down as low as I am (current goal 158...
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    If a lifetime of declining health, endless...

    If a lifetime of declining health, endless pharmaceuticals, and a significantly shortened life expectancy aren't enough to motivate you, then exactly what will it take?

    That said, losing weight,...
  • Sticky: 18% -ish Your genetics for fat retention are...

    18% -ish

    Your genetics for fat retention are very good though as it looks to be distributed almost perfectly evenly over your whole body.
  • Sticky: A "two month bulk" isn't really enough time to...

    A "two month bulk" isn't really enough time to gain much in the way of muscle, and it is very easy for people inexperienced with the process to mistake increased "size" with muscle gains. Generally...
  • I think that you are off on that BMR number. ...

    I think that you are off on that BMR number.

    According to the most accepted methods for calculation, for your BMR to be 1256 you would have to have 91 pounds of total lean mass on your frame...
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    A program designed for building muscle while in a...

    A program designed for building muscle while in a caloric surplus isn't generally the best choice to follow when cutting and in a caloric deficit.

    IMO, in a cut you should lift as heavily as you...
  • What you describe though isn't the "Starvation...

    What you describe though isn't the "Starvation mode" claimed by people coming here saying "I can't lose weight...it's impossible because I ate too little" or as Bushck said "If you move to fast on it...
  • My wife does weight training three times a week,...

    My wife does weight training three times a week, indoor cycling three times a week and walks 10-15k steps per day. So not as active as the OP claims to be but definitely not sedentary either.
  • The bolded part of the above statement is utter...

    The bolded part of the above statement is utter and complete BS.

    There is no such thing as "starvation mode" where your metabolism somehow magically decides to stop burning calories each day. It...
  • Sticky: 30%-32%

    30%-32%
  • Thanks! Today: Weight: 161.6 Pounds...

    Thanks!

    Today:

    Weight: 161.6 Pounds
    Waist: 29.7"
    Lower Stomach/back: 32.6"
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    Also keep in mind that the daily deficit can vary...

    Also keep in mind that the daily deficit can vary considerably as well.

    Example: During this cut over these past three months, on some minimally active days I have been at a deficit of only...
  • Losing weight, especially going from morbidly...

    Losing weight, especially going from morbidly obese to fit, requires a lot of hard work and dedication to that goal. Even more importantly, failing to understand that the process is a permanent...
  • Try just going to maintenance for a few weeks and...

    Try just going to maintenance for a few weeks and see if your face recovers from just doing that before making any other changes.
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    Your first question is wildly variable based upon...

    Your first question is wildly variable based upon the general size of the person in question.

    Examples: A "lowest calorie diet" for a 4'9" tall woman might be something like 900 calories/day,...
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    Your numbers don't add up. If you are 84kg...

    Your numbers don't add up.

    If you are 84kg (185 pounds) now and 23% BF then if you dropped to 70kg (154 pounds) you would be around 7-8 % BF and not 12-15%.

    Assuming that your initial weight...
  • Because for people who weigh 100(ish) pounds to...

    Because for people who weigh 100(ish) pounds to begin with, eating more than that just makes them fatter.

    And yes, 1300 calories ~is~ a breakfast to some people... Obese people (And Dwayne...
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