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Hi,

Weight loss is determined by chronic energy deficit, aka consuming fewer calories than you burn. If you're not losing weight and you want to do, reduce caloric intake.

Weight loss has...

What is your question?

This is why most people don't bother doing cardio on a cut.

The benefits of cardio (with regards weight loss) are calories burned. If you enjoy swimming and you want to burn an extra couple...

Good bulking macros:

Sufficient protein (yep)

Enough calories to gain weight at ~1-2lbs a month, possibly a bit slower dependant on preference and training age. (impossible to tell, must be...

If you can spend 2 hours lifting weights then you're not working hard enough. ~1 hour should be enough, if you're stretching it might extend it a bit, i would never waste time stretching in the gym...

Didn't you just answer your own question?

As a beginner you will be able to add some muscle at maintenance/even a deficit. Will it be as much as if you were at a small surplus? Probably not quite....

Couple of things to add after lots of years doing this/reading stuff. You don't state if you're competing. This has a couple of implications. If you don't have a single day/event that you need to...

Please read through the "stickies" at the top of this forum as you are hopelessly misinformed at the moment, no ones going to spoon feed you the basics.

1-2lbs a month is a good goal.

Bulk for as long as you can, basically until you are uncomfortable with the amount of fat gained. If you manage to limit your rate of weight gain to ~1lb a month,...

ARE YOU FROM THE FUTURE.

These symptoms will probably subside after a week or two if you keep it up.

Are you expecting any answer other than "consume more calories"...?

(please remove spaces)

The rule hasn't changed in 10+ years. Remember when you typed "(please remove spaces)"? lol

"i can't post links"

"my last post contained a link i posted"

Hi,

There are no significant proven benefits to Yohimbine, see here for a review of the research: https://mennohenselmans.com/yohimbine-stubborn-fat-loss/

There is also no fat less benefit to...

Sure. In this case though, we are talking about presumably a single tiny tablet of sweetner in cups of tea, and i'd be utterly shocked if replacing this has the greatest contribution to OPs dietary...

It's alarming that no one has addressed this.

OP: There is nothing wrong with "chemicals" in artificial sweeteners. Artificial sweeteners have been tested (a lot) and shown to be perfectly safe...

FYI, no one can comment on the "accuracy" of those macros:

A TDEE calculator only calculates an estimate. There is no way to know this with any reasonable level of accuracy, except by collecting...

The best and only way to lose weight is by being in a caloric deficit. The amount you have to lose given your stats is reasonable, the timeframe is not. Its unlikely that you'll be able to drop 25lbs...

The best program to run when cutting is the same one you ran when bulking. You should be able to continue gaining strength for the first couple of months at least as an intermediate.

Are you recovering from an ED or something? If so, you should be speaking to whoevers helping you through that.

If not, you should not be aiming to gain 1lb a week, and there is no chance that...