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My guess would be 12-15%

Personally all my meals are pre prepared and in a cool bag rucksack except main evening meal

Body fat % required

Base it on your body weight in lbs Protein at 1 to 1.2g per lb Fats at 0.5g per lb Carbs to fill the balance

Depends on how many sets per workout you are doing Legs?

60% + 30% + 20% = 110%?? Cutting I would suggest Protein intake at 1.2 to 1.5g per lb of body weight (satiation), fats at 0.3-0.5g per lb (hormones) and the balance from carbs. I use IF all the time so I would be biased in favour of this, however as long as you are in a deficit you will lose...

I personally would not eat pre prepared mashed potato but in saying that you have lost on average over 1.5lb per week so you have been doing something right. Is this your typical daily food intake?

Photos required for an accurate opinion as hand held sensors are generally unreliable at determining body fat

Fasting for 12 hours, that's close to normal eating patterns!!

What is your daily caloric intake, are you tracking foods if not download an app such as MyFitnessPal and get a set of kitchen scales and religiously weigh and prep your own food, forget weight gainer shakes. At 58kgs (128 lbs) I would suggest trying to add 0.5 to 1lb per week so would start...

Eating like a bird at 2100 kcals per day I would say highly unlikely it's fat, that would require an excess of 21,000 kcals and the 6 lbs you have put on in 31/32 days would suggest an excess of ~700 kcals per day if it was fat gain

Go give him a slap [emoji23][emoji23][emoji23]

I don't see a problem with training fasted then, I have trained both fasted AM and then fed PM and the only difference for me is a couple of reps less when training fasted AM so no major issue, however it may be different for others

Do you eat after training?

I think it was a link in post #2

Generally it's recommended to train at the end of the fasted window however that's not always possible, I eat two meals before evening training then a final meal after training session

1lb a week is too much for me, but I am 52 and a former fat bastard (well fattish)

What is your daily caloric intake?How tall are you? Current body fat level? What is your current training set up? You say that you have been bulking for 4 months and you have gained 7kgs in the last month but weight gain has now slowed. Am I reading this correctly?

Absolutely not!!!!

Personally I would cut and make sure that you lift in the 5 to 8 rep range and stick to compound exercises and get yourself back to 180 and then reassess your goals at that point. In respect of cardio it is not necessary for fat loss as this can be achieved solely by diet, so there is no need to...