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^^^ this and compound exercises

Personally I would suggest only using creatine (and possibly whey) and spend the money you will save on eating more food as at 67kgs and 6 foot you need to eat more.

Ok what I meant was when you upped the protein what did you add in to go from 1 to 1.5g, in other words did you achieve the increase by adding in the whey or did you just increase the number / size of meals in general.

What food source have you used when upping protein?

What food source have you used when upping protein?

Do you know what your current caloric intake is? If not download MyFitnessPal and buy a set of electronic kitchen scales, weigh all your food and log on MFP. Are you currently losing, maintaining or gaining weight?

I personally would do a full body workout 3 days a week with 30 minutes LISS cardio on the remaining 4 days. In respect of diet I would download an app like MyFitnessPal and start logging calories and would start dieting at body weight ~x12 so in your case I would start at 2500 kcals and see...

Eat less and move more, forget anything else!!!

@ThepoManta, Where do you get 5500 kcals from? Protein 403g x 4 = 1612 Carbs 300g x 4 = 1200 Fats 134g x 9 = 1206 Total 4018

Didn't say carbs were the enemy I just find for me when consuming more carbs I find that I want to eat sooner than if I ate a high protein meal with the same caloric value. When I did low carb last year I found dieting very easy on less than 30g with 220-300g protein, however performance in the...

I disagree, the more carbs consumed the hungrier one gets when in a caloric deficit, at least that is what happens to me, even when I am in a caloric surplus I find myself hungrier than when I am in deficit and the only difference is I have increased carbs.

Why do you suggest lowering Protein to 0.8-1.2g per lb when OP is currently cutting, wouldn't it be better (for satiation purpose) to have Protein nearer 1.5g per lb?

Based on your info (22lbs lost in 12 weeks) and assuming you have consumed 2600 kcals consistently for the 12 weeks this would suggest your maintenance calories are ~3500 (average weight loss of 1.8lbs per week equals calorie deficit of ~900kcals) so you need to eat more than that, I would...

That will depend on your current weight and body fat

So would that be ~3k kcals a day or more?

^^^ agree with this

Thinking of you both at this time and will pray that it goes well, my wife is going through something similar at the moment however there will be no good news for her [emoji853]

I train at 6am fasted and first meal is still at midday

Assuming maintenance at 200lbs is 2500 kcals then this equates to body weight in lbs x12.5 so if you are now 215 and everything else remains unchanged (such as daily activity) then at 215 you should need 2687 kcals that will not exact but it would be around that figure, however I would be...

Based on the scenario you mention you would be increasing maintenance calories by ~200kcals, would be financially nice to be 200lbs and maintaining at 2500kcals [emoji3]