slowman - i totally agree about your diet math ( take in less than you put out )
i’ve had ridiculous success improving body composition - ie: dropping fat, maintaining muscle - with a few tricks:
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replace dairy. soy milk for milk and cream, tofu for cheese (flavoured… good lord not the plain stuff) etc. this is the biggest one for my body - if you can’t live without it, at least cut it down. it will work.
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replace wheat. tougher to do. brown rice flour, rye, corn.
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monster AM meals - include large volumes of water, protein, fibre, low-GI carb. why? fuels you up for the day, stops cravings.
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good fat and lean protein at every meal. trick your body into thinking it’s eaten a lot.
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decrease meal size as day goes on. (leave your gut mostly empty over night).
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good fat snack late evening. fish oil, whole eggs, avacado etc. keeps you satiated into the night but does not compromise the calorie deficit.
good luck, fatty
-ashbridge
(slightly less fat than yesterday)