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Situations like this are the best motivators, not what we want but what we need... Basically I'm in the same boat as you.
Good luck.
Best feeling you will ever have is if she gets to see what...

16.5%/17% down to 13%...
You weren't really high BF to begin with, just lack of muscle... If anything I'd clean bulk... no more need to cut unless being twiggy is your goal

I agree with him.... plus I think you'd need to lose 10-15/7lbs to be 10% BF.... I don't see much muscle at all...
If anything start lean bulking... your muscle will then eat away at the fat......

Damn... How much fat (lbs) did you cut in those 4 weeks?...
Ive been cutting for about 3 months and have lost a little over 20 lbs dropped from 192 to just under 170....
This is at about 1600-1800...

Definetly speeds up weight loss but like he said; calorie deficit is all that is needed, if you lift while on a deficit it keeps muscle loss to a minimum, it's smarter than just doing cardio unless...

Or just continue lifting heavy for 3 sets in all areas; but then dropping the weight 10+lbs on everything immediatley 30 seconds after the last set and then jumping into that. Being a lighter weight...

I'm currently on a cut (1600-1800 calories), I've lost about 25 lbs in the past 3 months (down to 168-170).
Lately I've been just purely lifting heavy (upper body 5-8 reps/lower body 5-12 reps).
My...

Do you mix it up with flat bench, incline bench, and decline bench? Also mix it up from bar to dumb bells and vice versa.
Plus it really doesn't look bad. It's developing good just a P.I.T.A. to add...

I'd just keep on doing what you're doing.... Decent progress for 2 months!

I'd do 3 day splits..... 3 on one off, I feel hitting body parts once a week isn't enough for some people.
I'd agree that SS is probably your best bet for now just to gain mass...
If you want the...

Lift things up and put them down program.
It works pretty well for beginners

I've been losing weight pretty steady with one cheat meal a week (about 1k over maintanence), so this thanksgiving (only thursday) I will eat a FULL BIG BOY meal lol.
I've only eaten a bowl of...

+1. Go on a calorie deficit, and lift heavy...
Realize that diet is 80% of the battle of losing weight and becoming healthy....
Work all body parts and leave nothing out.

I'd say pinched nerve/moving vertebrae out of place, I had that happen from a kid ram into my back with a helment on in football....
Lately I've been getting a mid back pain from squats, shrugs with...

I woke up and felt fine, went to a class in the morning and took a test, then got to the gym and started working out, right when I started my squats I just felt sick, continued through workout and...

Macros...... Carbs/proteins/fats......... Those are what you need to keep track of....... You can eat unhealthy but if they're above your macro limit youre screwing yourself.
Plus there are optimum...

If everything fits macro's you can eat whatever you want......
Protein is not the only nutritional staple..........

Ya the affects takeoff the curve on fatness.......
I'd say you're like 18-19% BF..... I'd be cutting...... That doesn't mean stop lifting at all though........

9/10, just because you're albino like me. Need summer for that tan!

Could be.
I wouldn't think it's like the fact that I'm getting a virus out of my body because it happens too quick, my body/mind wouldn't be like, "ok, time to feel better!"
Probably just instinct