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I think the general consensus is EAT, LIFT, SLEEP and repeat, make the most of your raging hormones while you still have them, then seek assistance from PEDs in your mid to late twenties

IF is not for me, I can think of nothing worse than waking up at 5 to 5:30am and training and then not eating for another 6 or so hours, just the thought of it is making me hungry!! In saying that I stop eating around 7:30/8pm and do not eat until 7:15am.

russdog, Keep up the good work with the weight loss but please ignore any biometric impedance machines as they are useless, normally people say that you can track fat loss but for me last year bio had me at 21% and a bodpod had me at 14.4% at 180lbs then at 170lbs I was just under 20% and 8.5%...

Have you got worms?[emoji1]

Is the cardio travelling backwards and forwards to work? If not drop it as this is using up somewhere around 450-500 kcals alone which will equate (assuming 4mph) to close to a loss of 1lb per week plus your workouts will be burning similar depending on intensity. Still eating over 4300 plus a...

Looks to me like the whole pack of chicken has been included in lunch time meal and the whole box of 6 sachets of rice as well, I could be wrong but 3000 calories in one meal seems wrong to me

900 g of chicken and 750 g of rice in one meal, is that correct?

Lol, 3 pics from 6 posts, only joking, good luck with your weight loss

I don't disagree particularly when body fat is in single digits but we are talking about someone with 20%+ body fat so there should be more room for increasing protein to try and minimise muscle loss when they intend on losing 4/5 lbs per week but it maybe not when consuming calories at 7 x...

That's 3175 kcals and not 2000 as previously stated, assume 2000 is just for today or. a couple of days, good luck with the weight loss.

I would have thought it would have been a lot higher than 1.5 per week as 2000 kcals seems very low for someone at 280, how often are you training?

Do you not think your caloric intake is a little low at your current body weight as it only works out at around 7 x your current body weight (assuming 280), realistically you are going to need somewhere between 1120 and 1680 kcals per day (1 to 1.5 g per pound of body weight) from protein alone...