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Measured this morning.
90.5cm.

Will follow another video this week and see how it goes.

If waist is not going down, your still eating too much

Burning an extra 100 calories is quite a bit of work compared to just eating less

This doesn't make sense. I fasted for 2 days and other days I ate 3 times a day and less than normal.

Aim to sleep for 8 hours a day.

Will up the intensity of the workout to a 15 min workout every morning.

I workout 3 times a week on top of the morning workout.

Quote from: CoolColJ on August 16, 2021, 07:08:15 am

If waist is not going down, your still eating too much

Burning an extra 100 calories is quite a bit of work compared to just eating less

I think it's a skinny fat issue, it's like I've got a large watermelon in my gut, that's the shape my body looks. Like the one shown in the YouTube video by Scott Herman fitmess why are you skinny fat

I feel I am not getting enough protein due to me not eating much

In your first week on a real calorie deficit your water weight should drop a lot, even if you don't loose a lot of fat.
I normally drop 1-2 kg just from eating less, and holding way less water in the body.

You can't fool thermodyamnics, if your eating less than you consume you will drop fat.
If you were gaining fat eating the way you were before, then you will need to eat way less than that to drop 0.5kg a week of fat.
Let's say your TDEE is 2500 calories, and you were eating 3000 before, you need to drop to 2500 to maintain, and then to 2000 to drop 1lb of fat a week.
So -1000 each day

I myself don't eat more than 120-130 grams of protein a day, which is not a lot and I weigh over 85kg and train quite a bit in a fasted state.
I think protein is overrated unless your on steroids.
You just need to eat enough to not go catabolic

You can't out burn your stomach. Unless you go for 6 hour hikes everyday
15 mins of exercise doesn't burn much in the scheme of things

I have been sweating a lot during my morning workouts and my usual explosive/speed workouts.

Fasted 2 days straight last week and maintained a 3 meals a day plan.

Waist measurement still the same.

May need to increase muscle mass, but not bodybuilder level, just some near the abdomen, get some time at the gym.

weigh and record everything you eat, only way to be sure your eating less than you consume
so forget fasting and eat at a decifit every day for a week.

You can use intermittent fasting so you can have a few large meals concentrated around a certain time of the day.
That is how I eat, 2 large meals at night after training.
No different to normal eating, but I prefer eating large meals, since the act of eating tends to cause you to be more hungry

On android there is an app that you input your weight every morning and calories consumed that day and it will give you your TDEE after a few weeks
eat 500 calories less than that and you will lose 0.5kg a week

Will do that. Will record everything I eat.
Eating is a weak point for me, I'm not really a big eater, I can eat big breakfast that can last me till dinner, fyi I have a late breakfast around 10 or 11am.

do you know the name of the app?

Also that is how fasting works for me during the day I don't eat anything since last night midnight until at evening have a small snack and eat a large meal at night.

Cool thanks.

Recording yesterday's calories using calorie counter app which is not effective in finding curries lol my calorie intake was 1206 and burned around 500 calories in exercise or more as I do custom exercise which is not in the app.

It's both you need to lose fat types, the internal type is pretty bad for health.
It will come off first, mostly all gone by the time you get to 10% bodyfat

When your waist doesn't stick out you know it's gone.

Until the fat you can pinch, skinfold wise is the same as your penis and back of your hand everywhere, you still have plenty of fat

Let me think of another way of doing this.
I think you said that:

If I burn more calories than I eat (estimation of the day I'm assuming, as you can't workout after dinner) it should burn the extra fat off. Won't that put my daily calorie intake in the negative.

If that is what we want, is there like a duration of exercise relation to amount of calories burned example skipping for 10 mins burns a certain amount, 20 mins a certain more amount, etc. Can this method not achieve that.

Then do some 6 pack workout to bring the definition of the abs and obliques and bring waist size down.