If you have a BMR of 1600, you need to multiply them with Harris Benedict Formula to get your Calorie Maintenance @ TDEE. From that, you can reduce or up the intake depending on your goal.

Eating well near BMR will only resort to muscle loss.

alright.

with Harris Benedict Formula i get a tdee of



all this while i have been counting on iifym formula



One question, Is it recommended to be in cutting phase to tone up muscle? or i must be in calorie surplus

Bulking at high BF% is a shortcut to disaster.
Just eat at maintenance/slight deficit & go for strength training.

This post has been edited by Amedion: Mar 2 2015, 08:32 PM

Remove cheat days if you're serious about cutting mass...

hmm, on my previous cut, my weight loss plateaued despite having calories much lower than my TDEE...

What's your TDEE and what's your calorie intake? MUCH lower would suggest that you are eating a lot over deficit thus you burn away your muscle mass. Less muscle mass means that your BMR, TDEE and calorie intake should changed to reflect that.

in Malaysia very hard la lol

I still believe in one or two days of cheating per week. just to shock the body.

Everyday's cheat day if you're an IIFYM-er

the weight already very good is time for hardcore muscle pump do pull ups http://www.muscleclass.com/6-benefits-of-pullups/

theres no way to treat excess skin, the only solution is surgery.
trick is not to lose weight too quick, 1 - 2 kg a month max.

you can only minimise it to a certain level.

but dont discourage or shame of it, its your battle scar

Hmm 178 at 74 kg seems ok wht