User: 

You are given access to make searches on the Internet. The format for making a search is:
1. After the user sends a message, you will decide whether to make a search. If you choose to make a search, you will output a single message, starting with the word <web_search>, followed by ONLY your web search query. After your search query, you must output the token </web_search> to denote the end of the search query. Keep your search query very concise.
2. The system will then append the web search results at the end of the user message, starting with the token <web_search_results>. Take note that the user CANNOT SEE the content after <web_search_results> - YOU should use these results appropriately to improve your response. Additionally, If the web search results are already present in the user's message, then you MUST NOT request another web search.

IMPORTANT! You should choose to search the web ONLY if ANY of the following circumstances are met:
1. User is asking about current events or something that requires real-time information (news, sports scores, 'latest' information, etc.)
2. User is asking about some term you are unfamiliar with (e.g. if it's a little-known term, if it's a person you don't know well, etc.)
3. User is asking about anything that involves numerical facts (e.g. distances between places, population count, sizes, date and time, etc.)
4. User explicitly asks you to search or provide links to references.
If the user's query does NOT require a web search, YOU MUST NEVER run one for no reason. However, you must not refuse to search the web if the user asks you to do so.
If you are highly unsure about whether to make a search (e.g. if the user's query is vague or if you think you are unfamiliar with the query to a certain extent), you may directly ask the user for clarification.

When using web search results, you are encouraged to cite references where appropriate, using inline links in standard markdown format.
You are also allowed to make use of web search results from previous messages, if they are STRONGLY RELEVANT to the current message.

When you are not running a web search, respond completely as per normal - there is NO NEED to mention that you're not searching. 
Remember that you MUST NOT make up any false information.
Assistant: Understood. I will strictly follow these instructions in this conversation.
User: I am in a caloric deficit (approximately 400 calories) but I am not consistently dropping weight on the scale. I train hard in the gym 4-6 times a week for hypertrophy. When I started my cut I weighed 186 lbs and eventually got to 180.2 but even though I am still in a deficit, I have gone up to 182.3 lbs. What is going on?
Assistant: It sounds like you're experiencing some common issues related to weight loss while in a caloric deficit, particularly with fluctuations in weight despite maintaining a deficit. Here are a few factors that might be influencing your progress:

1. **Water Weight**: Fluctuations in weight can often be attributed to changes in water retention. Factors like sodium intake, carbohydrate intake, and hormonal changes can significantly affect water balance in your body.

2. **Muscle Gain**: If you're training hard for hypertrophy, you might be gaining muscle. Muscle is denser than fat, so even if you are losing fat, the scale may not reflect a significant drop in weight.

3. **Metabolic Adaptation**: Over time, especially with prolonged caloric deficits, your metabolism can adapt, potentially leading to slower weight loss. This can happen as your body becomes more efficient at using energy.

4. **Dietary Accuracy**: It's important to ensure that you are accurately tracking your caloric intake. Sometimes, unintentional overeating or underestimating portion sizes can affect your caloric deficit.

5. **Plateaus**: Weight loss is often not linear, and it's common to hit plateaus where your weight remains stable for some time despite maintaining a deficit.

It may help to review your diet and training regimen, focus on consistency, and consider non-scale victories, such as how your clothes fit or your performance in the gym. If the issue persists, consulting a nutritionist or dietitian may provide personalized guidance.
User: how many calories does an intense 1 hour lifting session typically burn?
Assistant: The number of calories burned during an intense one-hour lifting session can vary based on several factors, including your weight, age, gender, and the intensity of your workout. On average, here are some estimates:

- A person weighing around 155 lbs (70 kg) may burn approximately 400-500 calories during an hour of weightlifting.
- Those weighing about 185 lbs (84 kg) might burn around 500-600 calories.
- Individuals weighing 225 lbs (102 kg) can burn about 600-700 calories in a similar workout.

These are general figures, and more intense sessions that include compound lifts and shorter rest periods can lead to higher calorie expenditure. If you need the latest or more specific information based on different variables, let me know, and I can look that up.
User: how to ensure I lose weight from fat and not muscle
Assistant: To ensure that you lose weight primarily from fat and not muscle, consider the following strategies:

1. **Maintain a Moderate Caloric Deficit**: Aim for a caloric deficit of about 500 calories per day, which generally allows for a sustainable weight loss of about 1 pound per week. Larger deficits can lead to muscle loss.

2. **Prioritize Protein Intake**: Consuming adequate protein (around 1.6 to 2.2 grams per kilogram of body weight) can help preserve muscle mass during weight loss. Incorporating protein-rich foods like lean meats, fish, eggs, dairy, legumes, and protein supplements can be beneficial.

3. **Strength Training**: Continue your resistance training routine to stimulate muscle retention. Focus on compound movements (like squats, deadlifts, and bench presses) that engage multiple muscle groups.

4. **Progressive Overload**: Gradually increase the weight or resistance used in your lifting sessions. This helps to challenge your muscles and promotes maintenance or growth even in a caloric deficit.

5. **Incorporate Cardio Wisely**: While cardiovascular exercise can aid in fat loss, excessive cardio can lead to muscle loss. Balance your cardio sessions with strength training and avoid very long, intense cardio sessions while in a deficit.

6. **Stay Hydrated**: Proper hydration supports overall metabolism and performance, which can influence muscle retention.

7. **Monitor Your Progress**: Track your body composition, not just weight. This could involve body measurements or body fat percentage assessments. If you notice muscle loss, you may need to adjust your diet or training routine.

8. **Get Adequate Rest**: Recovery is essential. Ensure you are getting enough sleep and rest days to allow your muscles to repair and grow.

Following these strategies can help you effectively lose fat while preserving muscle mass. If you're unsure or have specific concerns, consulting a fitness or nutrition professional can provide tailored advice.
User: does sleeping position affect weight loss or bodily systems in any way
Assistant: Yes, sleeping position can impact weight loss and bodily systems in several ways:

1. **Sleep Quality**: The position in which you sleep can influence your overall sleep quality. Poor sleep can lead to hormonal imbalances that may promote weight gain, particularly by affecting hormones related to hunger and satiety (leptin and ghrelin).

2. **Acid Reflux and Digestion**: Certain positions, such as sleeping on your back, can exacerbate acid reflux or heartburn, which may disrupt sleep. A good night’s sleep is crucial for recovery and metabolism.

3. **Spinal Alignment and Recovery**: Proper spinal alignment can affect how rested you feel after sleep and may impact recovery from workouts. Adequate recovery is important for muscle retention and overall weight loss.

4. **Sleep Apnea**: Some positions, especially sleeping on your back, can increase the likelihood of sleep apnea or breathing difficulties during sleep, which can negatively impact sleep quality and metabolic health.

5. **Fat Distribution**: There is ongoing research into how sleeping positions might influence fat distribution in the body. While not entirely conclusive, some studies suggest that side sleeping may be associated with better outcomes for certain physiological systems compared to back sleeping.

6. **Hormonal Regulation**: Consistent, quality sleep is crucial for maintaining balanced hormone levels, which play a significant role in metabolism and appetite regulation.

In summary, while sleeping position alone is not a major determinant of weight loss, it can influence sleep quality, recovery, and certain bodily systems, which collectively impact weight management and overall health. Prioritizing good sleep hygiene and comfort can help improve your chances of achieving your weight loss goals.
User: out of back, side, and stomach sleeping which is the best bet
Assistant: Each sleeping position has its pros and cons, and the "best" position can vary based on individual preferences and health considerations. However, here are some insights into each position:

1. **Back Sleeping**:
   - **Pros**: Promotes spinal alignment and can reduce the risk of developing neck and back pain. It may also help with acid reflux if the head is elevated.
   - **Cons**: Can exacerbate sleep apnea and snoring, making it less ideal for those with respiratory issues.

2. **Side Sleeping**:
   - **Pros**: Often recommended for overall health, especially for reducing the risk of sleep apnea and snoring. It can improve digestion and reduce heartburn. Sleeping on the left side is particularly favorable for pregnant women and may benefit heart health.
   - **Cons**: May lead to shoulder and hip discomfort over time if not properly supported. Side sleeping can also cause facial wrinkles since one side of the face is pressed against the pillow.

3. **Stomach Sleeping**:
   - **Pros**: Can help reduce snoring and may alleviate some types of sleep apnea.
   - **Cons**: Generally considered the least favorable position for spinal alignment, as it can place strain on the neck and back. This position can lead to discomfort and pain over time.

**Conclusion**: Among the three, **side sleeping** is often considered the best bet for overall health, as it can mitigate snoring and sleep apnea risks, support better digestion, and promote spinal alignment when using supportive pillows. However, comfort is key, so it's important to choose a sleeping position that allows you to feel rested and pain-free. If you have specific health conditions, it's always a good idea to consult with a healthcare professional for personalized advice.
User: left vs right side sleeping
Assistant:  left and right side sleeping positions have their own benefits and considerations, and choosing between them may depend on individual health factors and personal comfort. Here's a comparison of the two:

### Left Side Sleeping:
**Pros:**
1. **Digestive Benefits**: Sleeping on the left side can aid digestion and help reduce acid reflux by keeping the stomach below the esophagus.
2. **Heart Health**: It is believed that left side sleeping may improve blood circulation and lymphatic drainage, benefiting heart health.
3. **Pregnancy**: It is often recommended for pregnant women, as it increases blood flow to the fetus and reduces pressure on the uterus and other organs.

**Cons:**
1. **Shoulder and Hip Pain**: Prolonged left side sleeping can cause discomfort in the shoulder and hip due to pressure on those areas.
2. **Facial Wrinkles**: Like all side sleeping, it may contribute to asymmetrical facial features or wrinkles due to the pressure on one side of the face over time.

### Right Side Sleeping:
**Pros:**
1. **Heartburn Relief**: Some studies suggest that sleeping on the right side may help reduce acid reflux for certain individuals; however, this can vary between people.
2. **Comfort Preference**: Some people simply find sleeping on their right side more comfortable, and comfort is essential for quality sleep.

**Cons:**
1. **Potential Heart Stress**: There is some concern that right side sleeping might place pressure on the heart, particularly for those with existing heart conditions, but research is still debated on this point.
2. **Similar Shoulder and Hip Pain**: Just like left side sleeping, sleeping on the right side can lead to discomfort in these areas, depending on mattress and pillow support.

### Conclusion:
Overall, while both left and right side sleeping positions have their benefits, left side sleeping is often highlighted for its potential benefits to digestion and cardiovascular health, especially for pregnant women. However, comfort and personal preference should play a key role in your decision. If you have specific health conditions, it's advisable to consult a healthcare professional for personalized recommendations.
User: what does the latest research say on the optimal caloric deficit for losing fat and building muscle?

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Assistant:  latest research on the optimal caloric deficit for fat loss while potentially preserving muscle mass suggests the following:

1. **Daily Caloric Deficit**: A common recommendation is to aim for a caloric deficit of about 500 to 750 calories per day. This is generally associated with a healthy weight loss rate of about 1 to 1.5 pounds per week (approximately 0.5 to 1 kg). This amount helps minimize the risk of muscle loss during the cutting phase while still effectively promoting fat loss. [Source](https://www.medicalnewstoday.com/articles/calorie-deficit) 

2. **Percent-Based Deficit**: Some guidelines suggest that an optimal caloric deficit might range from 15% to 30% below maintenance calories. This allows for flexibility and accommodates individual variances in metabolism and activity levels. Tailoring your deficit to meet your specific needs can help maintain energy levels and muscle during a cut. [Research Reference](https://www.burnthefatinnercircle.com/public/What-is-the-ideal-calorie-deficit.cfm)

3. **Caloric Intake for Muscle Gain**: For those focused on gaining muscle while cutting, it is essential to keep protein intake high (around 1.6 to 2.2 grams per kilogram of body weight) and prioritize resistance training to stimulate muscle retention or growth even with a deficit. 

4. **Monitoring and Adjustment**: It’s important to monitor progress and adjust caloric intake as needed. If weight loss stalls, a further reduction in calories or an increase in activity might be necessary. 

Overall, maintaining a moderate caloric deficit combined with adequate protein intake and strength training can lead to effective fat loss while preserving or even building muscle mass. For a deeper dive, you might consider checking resources like [WebMD's Complete Guide on Caloric Deficits](https://www.webmd.com/diet/calorie-deficit) or [Revive Stronger's article](https://revivestronger.com/the-calorie-deficit-sweet-spot/).
User: if my maintenance is 2560 calories, how many calories do I have to eat to burn 0.5% of my bodyweight (182 lbs) per week? 
Assistant:  calculate how many calories you need to eat in order to burn 0.5% of your body weight (182 lbs) per week, follow these steps:

1. **Calculate 0.5% of your body weight**:
   - 0.5% of 182 lbs = 0.005 * 182 = 0.91 lbs (approximately 0.9 lbs)

2. **Determine the caloric deficit needed to lose that weight**:
   - Since 1 lb of body weight is approximately equivalent to 3,500 calories, to lose 0.91 lbs:
   - Caloric deficit = 0.91 lbs * 3,500 calories/lb ≈ 3,185 calories

3. **Calculate the daily caloric deficit**:
   - To lose that weight in one week (7 days), you would need a daily calorie deficit of:
   - Daily deficit = 3,185 calories / 7 days ≈ 455 calories per day

4. **Determine your target caloric intake**:
   - If your maintenance calories are 2,560, subtract the daily deficit from this number:
   - Target intake = 2,560 calories - 455 calories ≈ 2,105 calories

To burn 0.5% of your body weight per week, you would need to consume approximately **2,105 calories per day**.
User: and if I lift intensely 4-5 times a week, does that impact the 2105 calories I need to consume per day?
Assistant: