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Could just be an off day - it happens sometimes. If it continues to happen, then adjust your diet accordingly.

at 14, you should not be drinking coffee. I think most ppl didnt notice your age (I didn't until it was pointed out).

carrots

ding ding ding

not enough calories, not enough protein. Try getting some protein powder and mix it with whole milk for a start. 2 times a day.

Your muscles won't have adequate time to rest with 4 full-body workouts a week.

A 2 day split would be better.

Mustard.

But, I like mustard. I tend to eat a lot of vegetable with it - carrots, brussel sprouts etc...

You probably aren't eating enough food

yes, too good to be true.

a pound a week will be mostly fat. A good number is a pound of muscle a month. 2 pounds would be phenomenal, but won't last.

What this means is that if you are...

My kids eat franks and cholula. They are not very hot.

green tabasco is good also. I got addicted to it at chipotle. Again, not very hot.

sriracha + pho = heaven.

Thanks. Should have clarified that my AM cardio and workout/PWO cardio are on different days.

I can't physically do HIIT after working out for 1.5 hours.

re: taking 1.5 hours. I'm a single...

I appreciate the responses, but I had two specific questions:

fasted and HIIT aside. (can't do HIIT PWO or first thing in the AM).

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1 - AM cardio LISS (130) or moderate (160)? 35-45min
...

I am obviously not that fat, and my avatar is a little out of date.

Been lifting for 6 months now, and have done reasonably well. There is the stubborn fat around my abs that I want to get rid...

6'1 165
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stop cutting, start bulking.

Yes, you may feel that you have a lot of fat left to lose. But, you need some muscle on you also.

dude, just buy the special lactaid milk that is made for lactose intolerant people. They have it at every grocery store.

20 pounds from where exactly?

don't try to lose any weight. You are 29, not 19.

If you really think you have 20 pounds to lose, I suggest you talk to a professional about your body image...

Throw a scoop or two of oats (yes, the kind from the huge cardboard tub. you can eat regular oatmeal raw since it is pre-cooked) into your PWO shake. Problem solved.

It is not as disgusting as...

Try the vanilla. extra 2g Protein, and it doesn't taste bad at all.

As everyone else has said, coffee itself isnt bad (it is actually quite good for you), it is what you put in. Real men drink their coffee black.

semi-noob question: isn't it recommended to not go to failure so often? Not trying to start stuff, just want to learn.

eat more. you can add a cup of milk to every meal.

also, your macros seem off. someone with more experience might want to weigh in, but it seems like you have too many carbs and not enough fat.