re: How much weight do you expect to lose per month?

I think you grossly overestimate the calories in your food

This is true. I stay at a pretty low bodyfat % and rarely do any cardio.

Sounds like you just have a high metabolism and could eat whatever you want and not gain a lot regardless of exercise.

the amount of stupidity in this thread amazes me. People you are not gaining weight in a calorie deficit, period. you don't need 5 to 8 meals a day or cardio or abs. HiiT cardio helps and so does fasted walks. and the dumbest thing in this thread is people saying they gain muscle to quick, wtf? pack that shite on then. ALso if you are over 20% body fat, you are fricking fat, period. quit making excuses.

Dunno why almost every poster on the OT tries to make this shite so complicated. its pretty simple

1) follow iifym

2) combine with some form of IF so you don't have to eat bird meals

3)lift heavy shite and put it down 3 or 4 times a week including squats and deads

4) when in the fasted state move around a lot


not that complicated.

:banghead:

Lsu777 you are wrong. All the people in this thread lose weight at a slow pace because they are also gaining muscle from their workouts.

Over 15% body fat - 10+ lbs per month

12-15% body fat - 5-7 lbs per month

10-12% 3-4 lbs per month

< 10% 1-2 lbs per month

This has been my experience with heavy lifting and limited to no cardio