Macro/Diet critique

[MR-FQ320]

Why not just eat at TDEe for a couple of weeks ?

Tbh, I just there's only you that can answer your own questions with trial and error, the good thing is , you are closer to mastering how food intake affects your body.

Plan, do, check , act, repeat

[ab037]

Well, my thought was my TDEE has changed.. Adaptive Thermogenesis.. I was eating @ 2100 for 7-8 weeks.. TDEE was originally around 3100..

International Journal of Obesity - Clinical significance of adaptive thermogenesis

and
Reverse Dieting: What It Is and Why You Should Try It | Breaking Muscle

Just what I was thinking. Could be wrong, but you're right if nothing else I will learn where my true TDEE .

[ab037]

Had the opportunity to get a BodPod done today as well as an RMR analysis from a ReeVue machine.. Found a place local that lets you do it once a month for $10 so figured WTH..
Pretty cool I thought.

BF = 18%
RMR = 2376
Machine stated my metabolism was 11% faster than typical for height & weight, which was pretty surprising considering I have been in a good deficit since June..But happy to hear.

Stats 6'2"
42 yrs
228
Goal 10-12%

Fat loss slowed down quite a bit from early on, somewhat expected although still a mindjob =D.
Re-introduced carbs back in, but more in a TKD fashion. Early Am oats, and pre and post workout..
Doing close to(if not slightly under) maintenance 2 days a week, followed by deficit the rest..

Will update periodically.

[ab037]

Figured I would update for anyone following thread. About 3.5 weeks since initial Bod Pod test, I did my monthly follow up and the results were:
BF% 16.7 down from 18
LBM 191.7 UP from 187.5

weight 230 UP from 228.6

so to sum I lost 2.8 lbs fat and gained 4.2 lbs Lean tissue in that time span (according to Bod Pod)

TRT - 75mg/ twice a week and HCG 250iu/ twice a week
Been cutting on around 2000 - 2100 cals
Lifting heavy 4-5 times a week
zero cardio

Protein has been around 200-225, carbs around 50-100, fats 80-100




The pictures are progress, starting in June, then July, August, and last 2 are Current..