That's true. My night eating is my worst habit. I love eating leftovers and snacks at night.

I've cut off soda and just drink water daily. I also control my daily intake for breakfast, lunch and dinner; but still have to work on trying to not eat at night. When I don't snack at night, my weight goes down. I'm trying to have a diet that is the same every day so when I get to my target weight and I want to switch to a maintenance diet, it's not going to be as drastic of a change.

It really depended on the day

sometimes I'd eat 3 meals, and that 3rd meal would be a 500 cal protein shake(75g protein)

some days it would be 2 meals(1 large 1000-1200 cal meal) with a 500 cal protein shake

meal timing didn't matter just overall macros

ive yet to eat more than 3 meals throughout this cut

there was a time where i ate 3 eggs in the morning(~300 cals) then went out with friends and had a rack of ribs(1800~2000 cals 150g protein)

its not about eating "clean" but knowing exactly whats going in(not necessarily whats going out, see my cardio point at the bottom of the guide)

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That calorie/protein ratio that you were talking about got me like

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The Genesis:


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try it for 2 weeks, if you do it as listed and actually be honest about your maintenance the guide is fool proof

we making the coli fit one person at a time

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losing BF% and gaining muscle unless you are obese just doesnt really happen

you need to look yourself in the mirror and ask yourself "Am i still fat?"

my general opinion is if you cant see your hip bones you probably should cut, if you can see the hip bones, start clean bulking

as i said in the guide bulking is NOT the inverse of cutting. you should stick to 200-300 calorie surplus over maintenance with bulking(muscle does NOT grow that fast unless tampering with hormones)

lifting, counting all that is still constant though. albeit you should go with MUCH higher protein if you can afford it

my recommendations with protein and bulking are:

tuna
chicken breasts
turkey in general
beef
fish/shell fish
supplemental protein powder

fish is low calorie yet very protein dense, its probably the best choice of them all if you arent on a budget(fish is also the most expensive by volume generally)

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wow mms came a long way. from being an insufferable auburn stanley to saving ****** from diabetes and heart disease. i'm proud of you fam.

anyways i'm still cutting...currently at 203...still need to lose 20-25 more pounds.

i track my calories religiously but i don't do macros. am i losing?

also i eat this high fiber cereal for breakfast every other day to help with my digestive system. i eat it with no fat milk. why is the milk an issue?

as stated in the guide

protein is the only thing that really should be tracked with calories

with sub par protein youre still at risk for muscle loss

main goal is to prevent muscle loss and force weight loss to come from specifically fat

dont play yourself though we still all about that Auburn

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about the milk

the milk isnt a huge issue, remember its content of the overall meal when i track, not the individual parts

when i say liquid calories i mean as in a "drink" on the side of the meal. milk in cereal isnt bad as long as you count it the same, but youll notice with time that cereal even with milk rarely hits the 20/1 ratio

and imo anything that is over 20/1 is closing in on what i call "empty calories"

i do love cinnamon toast crunch though

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A lot of you need to read this thread and get your education up on nutrition. Stop fucking with crazy diets and tips and learn how food and body really works.

Great guide, i needed this man

Good ****. Props

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Caribbean Queens!
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Trillest Posters Commission

*subs*

hm..

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your recent pic is :greatmuthafukkinwork:


so proud B