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You can do what you want as long as your realise that there will be guys that started same time as you who come out of SS or ICF a year later with +30-40lbs and a 300lb back squat...

Intermediate routines are SLOWER than novice routines. So if you do one, you will be making progress more slowly than you could be.

Not foolproof but this table gives an idea of strengh levels for...

Riding a bike is not a good reason to avoid lower body training. Most of the good programs on here have squats as their cornerstone. If you have been training for 5 years and are benching 55kg, you...

I don't see the point of doing IF on a bulk at all... unless your appetite is so large that even your bulk calories still leaves you feeling hungry.

The other reason could be that you switch...

I think you should take fairly radical measures for the sake of your health. Get Lyle McDonalds book:

http://www.bodyrecomposition.com/the-rapid-fat-loss-handbook

You should be able to lose...

All your questions are answered in the macro calculation sticky thread at the top of the forum.

You don't need one.

The only lift that really needs a spotter is the bench press. But you can do this in a power cage (set the safety bars to the height of your chest when not arching - so that...

I won't say don't worry about the scale... after 4 weeks you should have seen a solid weight loss of 4-8lbs.

The only explanation is your calorie intake is too high. What is it currently?

Also,...

I did CKD to reach my lowest weight last year (wasn't 10%) but I had to use this because of my reactive hypoglcemia problems... given the choice, I would use a simple mixed diet which has the same...

If you are running a high average calorie defecit (up to or exceeding 20%) then you probably should eat more on days when you have a very high TDEE. Otherwise, just use trial and error to match...

These things are seldom straightforwards... the reason Jack3d was banned was due to the ingredient DMAA. This was recently held partly responsible for some heart attacks. But it's like any powerful...

Crossfit is not going to put much mass on you - it will only increase your daily calorie burn and you are already having trouble eating enough. Only heavy weight training and proper diet control +...

You are asking us if your net calorie defecit is high enough without posting a diet (macros and calories) or giving us any idea what your TDEE is - we can't answer.

Read the macro calculation...

The point of lifting is to preserve muscle mass. If you lose fat without lifting, half of what you lose could potentially be lean mass.

Create your calorie defecit in your diet - add cardio if you...

You can't choose where the fat comes off from, you can only run a calorie defecit (plus adequate protein, fat and weight training) and your genetics decide where to take it from.

You've got to take it really easy to begin with. You may only have had DOMS by the way. Nobody has to suffer from a glass back - and any serious weight lifter cannot afford to have one.

Sounds like you answered your own question.

Read the sticky threads in the nutrition forum to learn more about what is required

Reality > a guess from a formula

Maybe you should just tweak your activity factor until the result = 2900 :)

Check ebay or craigslist. Start with an olympic bar and plates if possible. Later you could add a power cage and bench. This would be enough to reach your maximum potential - it's always nice to have...

You will need to gain a lot of mass... even if you are not aiming for that "big bulky bodbuilder" look (something that is nearly impossible without drugs anyway), you are still looking at gaining at...