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Day 7
204.8 (love when I see then next round number)
Chest
6 sets of BP
5 sets of incline Fly
3 sets of standing fly

Will be shooting hard for the 203’s by Sunday morning.

Diet is...

Great question. I wish I knew. I stick to the weights, but I just let my diet fall a part. What am I going to do different? Hmm, another great question. My plan is to eat at maintenance for a...

Ive went from 210 to 180 two separate times on here and in two years time, gained it all back. So frustrating that I work so hard to lose the weight, then let it all come back on. Hopefully this...

After every workout I make a post w/o shake of
1 scoop whey
1 banana
A few strawberries
Handful of blueberries
Big handful of spinach

Tastes so good

Day 6
Legs
Leg press
Calve raises

Calories = 2000

Weight = 205 (whoah ).

Day 5
Bi’s
5 sets of dumbbell curls
5 sets of preacher curls

Calories = 2000

Day 4
Back
5 sets lat pull down
5 sets bent over rows

Calories = 2000

Day 3
Shoulders
6 supersets - side laterals / dumbbell press
6 sets upright rows
3 sets read delt

Calories = 2000

Day 2
Tris
6 sets of pushdowns
4 sets of over heads

Calories = 2000

As usual, i lost 30 lbs and of coarse 2 years later, it’s back on. I am 6 days into the new journey with hopefully some lessons learned. I have been pretty consistantly lifting weights the past...

I’ll say one thing, he’s a hell of a writer.

Calorie deficit
Walking
Weight training

Its not complicated

Did you create your 1000 calorie daily deficit with diet only? Or did you do cardio also?

The colder the better for me. I work less and workout more

Average looking physique guys don’t let themselves get fat either. They pretty much do the same thing year round. Never adding muscle and never add much fat.

Eat. Lift heavy. Sleep. Eat. Lift heavy. Sleep....... and when I say eat, I mean eat in a surplus. You need mass. Then, you can worry about cutting.

If you cut now, you are going to blow away in a brisk breeze. Do what the poster above said.. 20 lbs of clean bulk first. You cant cut if you have nothing to cut. Add the mass first, otherwise...

You’re burning a crap load of calories, but how sustainable is it? 4.6 LBS per week is is recipe for disaster unless you are extremely obese, which you arent. 1-2 lbs per week is much more...

When im on a cut, i make it real basic. 4 poached eggs with 1 piece of toast for breakfast, turkey sammy for lunch, post workout shake after w/o, chicken and veggies for dinner, 4 poached eggs...

Yep, that’s the problems with cheap days / meals, they can blow your entire weeks deficit. Calories are a runnng total, so I never understood why people have cheat days. If you want a cheat...