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Were you cutting @ 200 in the AVI? Could be water weight messing with you, cause I agree with the 13% number. Which means 180lbs should be like 7-8% bf. You may have an odd way to store fat and...

~16%, so about 10lbs to lose to get ~12% and ready for a long bulk. I would keep cutting for a bit and then bulk all winter (Sept-Feb) and cut for effect in the spring.

Why would you want to be 145lbs? You are likely stalled because you're 44 and have lost a bunch of weight on a deficit for a long time. I vote its time for at least a modest bulk cycle before you...

There is absolutely no chance of hitting the 180/8% goal in that time frame. That is 15-18lbs of solid lean mass you'd have to add. That's a good 2 year goal. That's practically competition mass....

8 hours while sleeping isn't a fast ffs.

The above is all great, although with 8 weeks available to you I would be more aggressive than 2400 Calories a day. Your TDEE is likely 2800-2900 at 188lbs, so 2200 a day would be a more proper cut,...

Weight and waist I measure M-W-F after my lifts and average for the week. Other stats I've measured when I switch from bulking to cutting or cutting to bulking.

Last cut I did a full body, cardio, rest, repeat cycle and it was great. None of the tendonitis like the cut last fall, and didn't skip my cardio at all like I was guilty of either. 7 heavy lift...

0.4kg would be better to reduce fat gain. Start tracking after 2 weeks on bulk calories cause you'll get a lot of water weight switching to bulk.

After two weeks prolly go from 64 to 67-68kg or...

I feel bad I haven't seen this earlier! Inspirational man. I've been following you closely since I got serious last September, and you've gotten me off my ass and into the gym on several occasions....

Literally the opposite of what everyone said. Count all carbs as carbs.

*Self conscious about being short at 5'11"*

From NYC

It checks out.

Don't go too crazy on short cycles. You can spin you wheels a bit. Shortest I would go would be bulk 12 cut 4. Bulk 16, cut 6 would prolly work better. Add 10lbs, cut 6 off. Should work for a...

1) Stop grazing. It serves absolutely no purpose whatsoever and is a massive myth that greatly hinders many people in your situation.

If you enjoy that 'stuffed to the gills' feeling each day,...

This. Weight loss that includes zero skeletal muscle loss will still not be pure fat. Fat free mass that is not lean muscle mass is reduced as you lose as well. A good cut is about 4:1 fat to...

Holy **** Mavajo, your new pic is incredible. You've had one hell of a year. I hope when I finish my next cut (at about a year since getting serious) I'm half as big as you are.

None. Fish oil has a non-zero amount of calories in it, but other than that dietary sups are not going to effect weight loss.

If you are using waist measurements from what jean size you wear and plugging it into the navy bf method calculation you will underestimate your bf a little bit. I am comfortable wearing 32s now,...

Calorie dense foods are your friend. Drop the mass gainer and buy some bulk peanut butter. Peanut butter sandwiches are the bomb for a bulk. I down a tub a week (5k cals) and its not even that...

I don't think there is much need to overly complicate this tbh. Just start on a 2000 calorie diet and see how that goes.

At your size that should be a solid 1000+ calorie deficit for modest...