Hi Aletta. I was taught it is -500 cals a day. And dont count the calories burned during a workout. 

I was also taught "if your hungry, eat. If your not, don't." Meaning, for example,  if you have not eaten all your calories that day but your not hungry don't eat any more. Or if you have eaten all your calories and you are still hungry eat a little more. It will fluctuate some. Learn to listen to your body. Are you really hungry or do you just have the munchies? Don't over think it too much🙂

I stayed in a calorie deficit until I lost the weight I wanted. For me that was 8 months. 

Maintenance is a little different. Maybe don't worry about that too much just yet. But it seems like I changed my calories every 6 months or so by 100-200. Sometimes also changed my macros a bit.

My trainer said , " you can't out exercise a bad diet" and "you have to change here (pointing to my head) before you can change here (pointing to my body)" Those two things have really stuck with me.

Hope this helps.

Nice!

Yes sir!

So I didn't get this far. Good grief! I'm not ready for that yet🥴

Hi Jeremy. 5 pull ups is not a bad start. I think some people here use or have used an assist band. You could also use a chair by putting one foot on the edge for support. You got this!

Good job being aware of how you feel. You got this.

Woo hoo!!!!🙌 Good for you!

You got this Joe. I have faith in you.

I had a hard time with it too. Someone mentioned how it was more scripted and less personal. Maybe that's it. It is hard though. But you've got it this time.

Can't wait to see your progress!