re: Intermittent Fasting experiences?

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how many calories should someone trying to lose weight consume if they are 5'7ish, 190?

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I'm 5'7" and 190, and I am currently is a caloric deficit. I consume approximately 1500 calories a day. This puts me in a 500 calorie deficit per day which should equate to about 1 lb loss per week.

This is different for everyone, you should first establish you BMR, then determine your activity level. Once this is established subtract 500 calories and that would be the calories needed to establish a caloric deficit. Download Myfitnesspal app, this helps a bunch when tracking calories.

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Also, for those that IF and work out in the mornings.....do you do any BCAA's or protein powders before or after? I plan to run/lift at 4:30-5:00a.m. hours, but I find i have better results when i add protein shakes to my workouts(shakes = powder + water)

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I take BCAA with my pre-workout and then another dose of BCAA post workout. Been doing this for a while now and it has not affected my IF, from what I can tell. The benefits of taking BCAA outweighs not taking them, in regards to muscle recovery.