one meal a day still - today - Grass fed beef 8 ounces - with minced garlic and fresh jalapenis 'chopped' inside - I'm grilling it with a bunch of broccoli and a scoop of lowfat cottage cheese on the side. I will have a pop-sickle (Healthy Choice.) which is 110 cals.

Nice! I had a chicken steak salad and will grill some more steak tonight. Getting some meal prep foods from Muscle Grill. There stuff is delicious!

I expect a Freddys review when i get back later...

Spoiler alert: It's a sham. The only reason it gets so much CP love is because it was born in Kansas. It can't hold serve on Steak & Shake.

Question and advise for the more nutritional educated among us in here. I've got a goal in the my fitness app of losing 2 lbs a week. The app says thats 2590 daily calories. I'm staying an average of 800 calories below that number.

I'm also exercising and losing(according to the track my walk app) an daily average of 700 calories by walking an average of 3.68 miles daily. I don't count those calories in my daily intake.

I can see my daily/weekly marcos goal for Protein/Fat/Carbs. My diet is right on target for the my fitness app goals. Couple of % points lower in fat and carbs, higher in protein.

I'm getting advise in forums that I'm underrating. I need to eat more or I'm going to have serious health problems up to and including organ failure. I retort that I've lost 80 lbs. That seems to be a more healthy choice.

I don't feel hungry. Sometimes when I skip a day of exercise, I feel fat which is a weird feeling for me anyway.

Should I eat more?

Water is key. Drink a lot of water instead of all that other stuff you've been drinking.

I drink lots of water when I exercise but my general fluid is diet soda. I know its bad. I'll tackle that after I get past 100 lbs lost.

yes don't burn yourself out trying to move mountains - keep it realistic and take the appropriate steps. However do NOT keep doing what you're doing.

so l should eat the 2590 or the 2590 plus the exercise calories?

Eat at the 2590 calories and use the exercise calories burned as a bonus deficit. Ignore the bro advice on the other forum. Studies show no real harm unless you go very low calorie (800 - 1000 calories daily for a long time). And that's mostly because it's hard to get all of your required nutrients when you go that low.

Also, most fitness trackers wildly overestimate calories burned during exercise so eating back the exercise calories could slow or stop the weight loss.

if you are worried about metabolic slowdown, do a one day a week refeed (125% of TDEE, not a binge day) or do a diet break for a week or two every eight weeks of dieting. A diet break is just eating at TDEE for a short time, not a week of free for all.

Here's a good TDEE calculator: https://damnripped.com/tdee-calculator/

I typed that wrong - i was trying to multi-task - I meant keep doing what you're doing - don't let freedom of allowing yourself a diet soda branch off into more permissions in other food areas.

thank you.

so with food and calories, keep doing what your doing, correct?

exactly