[OldGuy]

Like I said earlier, I started by just eating at a 500 cal deficit (2700), measuring my food with a digital scale, ala Leigh Peele's Fat Loss Troubleshoot..

No specific diet, as far as meal plans, per se....

Just eating "clean", lots of fruits and veggies, and no starches unless after a work out..

That's been working great, and I've lost 20 lbs..

Then, after being stuck for two weeks or so I came on here asking whether perhaps I might get things moving downwards again by tweaking my macros (anything to avoid cardio LOL).. Maybe less carbs, I thought..

And so I learned via this thread about Alan's newsletter, and I read there about his suggested macro breakdown for linear intake, moderate activity (P= 1-1.3g per lbs of bw, C= 1-1.5g, F= .4-.5), which for me, using a target weight of 190, and the lowest carb modifier (1g per lbs), and the highest protein and fat modifiers, gives me 2600 cals a day, and a ratio of F 33%,C 29%, P 38% ..

So I've been TRYING to stick to that..

Hardest part has been getting enough carbs in, as I've been trying to stick to just fruits and veggies, hardly any starches (ala Precision Nutrition)..

And let's just say fruit and veggies aren't the most carb-dense of foods..

That's a lot of stuff from a lot of different sources. How do they all interplay with each other? If it was me I would pick one source and follow that plan to the letter. At least you would know if the results promised can be achieved (I would also use the lowest numbers for all in Alan's calculation and get down to 2200 cals. I don't think you'll see much of a change knocking off 100 cals.)

I haven't read Alan's AARR (I'm cheap) but what are his thoughts on staying in a deficit for a substantial length of time?