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Apart from the usual stuff teens do, ie drink smoke etc

Feel like I don't know anyone or anything to do without wasting evenings with wreck head friends

Any ideas?

Thanks

Could you recommend/define a 'proper' lifting routine please? I thought that would be a midpoint between a split routine and an upper/lower routine, so that I could hit each muscle group twice a week...

breakfast 8.30am
50g oats - 7g protein, 34g carbs, 3g fat, 191 cals
1 tbsp nutella - 4g protein, 11g carbs, 6g fat, 106 cals
1 tbsp peanut butter - 4g protein, 4g carbs, 8g fat, 104 cals
12floz...

All the time :D

Lol nah I just thought I'd try and use the calories in the most 'efficient way' possible

What are everyone's favourite vegetables? Ill do plenty searching too but I have some...

200g ground oats
120g whey
450g chicken
2l semi skim milk
100g pasta
2 tbsp peanut butter
2 tbsp olive oil (used in cooking chicken)
2 bananas
1 granola bar

Breakfast 8am
50g oats
500ml milk
2tbsp nesquik flavouring
24.5g protein, 73g carbs, 12g fat

mid morning shake at 9.30am
50g oats
1 scoop whey
500ml milk

thanks, would i be fine to just swap the cashews for almonds then?

is the ratio between fat and protein of great importance? like would say 5% carbs, 45% protein and 50% fat be any issue or good...

thanks for the feedback, though I posted my exact diet plan up and had no comments about either cashews or the pb?

total carb macros are 29g

any particular reason for ditching the cashews?

pre workout I just have 30g cashews, 1 tbsp olive oil and 50g pb

My overall carb intake for the day is already at its limit (30g)

Do I take a post workout shake made from 30g whey and some semi...

are veggies mainly included for the fiber? what would you recommend i take out and replace with vegetables as i understand some contain carbs

i made this keto plan up after reading the stickies and just thought id get some feedback incase ive done it wrong, feedback appreciated :)

5'8
175lbs
18% bf

breakfast:
4 whole eggs
4...

Would you suggest I swap it for carbs or fat?

Currently looking into keto as well but with this being my first time cutting would I not be able to handle the very low carbs?

5'8
175lbs
18% bf

Decided to cut now so I don't have to get too fat and cut for too long a period in the end. This is my current meal plan. today was my first training day eating these macros...

tl;dr op drop body fat for abs

not done a single isolation exercise in 6 months but my core has filled out just from heavy compound exercises

Now I have 12 weeks ahead of me cutting :(

I believe more in cheat meals as opposed to 'cheat days'

why dedicate yourself to dieting hard all week then just take in a ridiculous amount of calories in another day, seems kinda...

you grab them and start to rub them until you begin to lactate

175lbs 18%, currently maintaining to get a more accurate idea of my true maintenance calories seems to be around 2900

Monday - calisthenics/running laps of local football field
Tuesday - upper...

Thanks for the replies lads :)

The whole cut and clean bulk idea makes perfect sense, ill probably run 2 weeks around maintenance then do a 500 deficit until I'm around 12% :)

Should I try to...

5'8
175lbs
Guessing around 18% bf?

Unsure whether to cut now or later, fed up of feeling like a fat kunt but loving the gains too much:(

Pic is from my progress folder, for those interested...