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inb4 meme of top left girl

6 srs

Last week wednesday i weighed 167 (after strict dieting for 2 weeks), and binged for 3 days straight,5-6k cals and got up to 177...felt bad man. (yes waterweight i know). got back on diet, and 4 days...

No, eat whenever you want.

up the fats
move the oatmeal in the morning to pre workout snack
cup of brocolli is 30-40 calories not 100

my advice

Pushing your knees with your hands takes off a lot of weight, for me anyways.

voted! no need for reps, good luck bro

lunges, i can only do them with 1 leg lol

Go aloooooooooot lower on squats. Deadlifts are good

Yes

In b4 this becomes bench callout thread

Doesnt look like your getting enough calories so i'd add these things

A protein source in the morning
Carb source pwo (oatmeal for ex)
And milk or cottage cheese before you sleep

Thats what i'd do

Well you could change your a split to a 5 day split so theres only 2 days rest.

Something like

monday Back
tues Chest
Wed Legs
Thurs Shoulders
Fri arms
sat rest

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/15/muscle/biceps

I just stopped by the store and saw these, since im starting keto tomorrow I think they look good. (bought like 6 packs will buy more if you say theyre good)

Calories 460
Fat 39
Saturated fat 3...

You can't lose fat in a calorie surplus.

Nice work, legs def got bigger.

Your 5"7" 122lbs... if your 10-11% you should have visible abs, but you don't because you have no muscle mass. Do a long clean bulk, include weighted ab exercises and than cut down. You will see them

http://dreamalittledream.ca/wp-content/uploads/2009/04/two-thumbs-up.jpg

Split every workout in half