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I agree with guest89 about just maintaining. It's frustrating but cutting now would probably lead to quite an unbalanced fram.

Unfortunately, i think ejthomp is right on the mark here. You probably had a lot higher bf% starting off than what you thought so even though you are smaller, you are basically just a smaller...

This. If you are a beginner, do a beginner's routine. You will more than likely get better results from 3x a week total body workouts than you would from doing a 5x upper/lower.

Good article. I especially agree with the part about most people not realizing that a 180 natural bodybuilder is actually pretty big. The vast majority of natties are well under 200lbs unless they're...

The 5k goal seems very possible. The bench will be tough, but definitely possible. Deadlift might happen but unlikely and the squat would be very very difficult. Best of luck to you.

If you just started working out, stick with a more basic program like one of those found in the stickies. A few example of good programs to start off with would be: Allpros simple beginners routine,...

I think if you just hit solid total body workouts tues and thurs nights, you would be fine. When it comes to your diet, worry more about your calories and macro needs and less about eating the same...

To those who have the AFAA cert, did you feel that the test was too easy to pass? A few of the trainers at my gym have the AFAA cert and they did say that there was a lot of good info but also that...

Looks pretty decent. The only part i might change would be your objective. Something like "to obtain employment that will allow me to gain practical experience in the personal training industry"...

Honestly i think you are making your workout way more complicating than it needs to be. I would either try doing total body workouts 3x per week or maybe an upper/lower if you want to do a split....

In addition to what others have posted, as you get leaner you will not be able to be able to lose weight as quickly as you did at the start. As you near single digits (if that's your goal), it will...

Where did you hear that you should do high reps when cutting? When you are cutting you want to do the rep range that will allow you to maintain as much muscle as possible. For most people, this is...

I recommend changing your workout program to a more proven program like one of those found in the stickies. Also, start counting your calories, after you figure out about the average of what you have...

First, read the stickies in this section, the nutrition section and losing fat section. There is a ton of good information on this site, you just have to look for it.

It might be, but there is no way for us to give you an accurate answer. Calorie calculators are used to get an estimate but are by no means accurate for everyone. I would start on the high end and...

You can usually find adjustable dumbells for pretty cheap. There are tons of good exercises/routines to do if you could manage to bring those. Another option might could be to invest in a trx or...

I have a client who i have been training 3x a week for the past 4 months who is not losing any weight. He works hard and seems to be doing everything right but his weight has stayed pretty much the...

I dont believe much of anything top IFBB pros say but I've learned a ton about bodybuilding just from reading the contest prep journals of guys like layne, tommy jeffers, kurt weidner etc. Its...

Yes, but if you look at his second split option he would be essentially hitting bis 4x a week...

Why are you working chest with bis, then back with tris? Either way, i would stick to one of the workouts in the stickies like SS or all pro's simple beginner routine.