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This ^

okay thanks for the advice

So I was sick last 2 weeks with a very big cold and missed most of the workouts for 2 weeks, also totally stopped following my diet and it went down hill from there. I had lost my motivation. Kinda...

I feel good but I've also haven't worked out for almost 2 weeks, so you suggest to stay on the program but bring everything down to 10-20lbs?

So I was doing fierce 5 and I was on week 5 and had lost over 15 lbs and then I got sick with the flu for 8 days and basically took a break because my body was too weak and basically everything went...

love it too, such eye candy :O

As previously mentionned above, read the stickies everything you need to know are in those stickied threads( Top Posts)

macros for week 5 day 4 223.2 lbs
Totals 1,924cals 173g carbs 46g fat 214g protein
20min HIIT intervalls of 7mph 30sec 1min 3mph

and 50 levels of stairmaster for 15mins

weight was weird all...

Week 1 (June 1st): 223
Week 2 (June 8th): 221
Week 3 (June 15th):220.1
Week 4 (June 22nd):
Week 5 (June 29th):
Week 6 (July 6th):
Week 7 (July 13th):
Week 8 (July 20th):
Week 9 (July 27th):...

Week 5 Day 3 FF5
185lbs squat 3x5
135lbs bench 3x5
115lbs pendlays rows 3x8
50lbs face pulls 3x10
tricep pressdowns v bar 50lbs 3x10 (SS)
Seated calf raises 85lbs 3x15 (SS)

After workout...

Week 5 Day 2 Food was close to 3000 cals needed a cheat meal and I weighed myself at 233
I did 60 mins cardio yesterday, morning burned 650 cals, macros are a little high but I need a little...

weighed at 222.3 pretty normal with the weekend off (most likely a bit of water weight)

Killed it at the gym this morning

Workout B FF5 Week 5 Day 1
Front Squats 3x5 155lbs
Overhead press ...

makes sense for people who ar eunder 200 but not over 200

just my personnal opinion but keep bulking brother!

do you weigh your food with a scale? Did you read the stickies in the sub forum? a lot of good info on here

where did you find the total body weight x 15 to tell you your maintenance? obviously doesnt work for people over 200

This ^. OP is a little confused I think

As of food everything is in my fitness pal but the macros look like this TDEE under 500maintenance is around 2300cals
June 3rd - 2,224 cals 188g carbs 80g fat 185g of protein
June 4th - 2,007...

you can't just target specific places you want to lose weight in, sure you can try and tone it but it just doesn't make any sense. read the stickies in this forum there's all bunch of good advice

what I like is walking at a speed of around 2.5mph on a treadmill with an incline of 15% (the highest incline) on the days I lift and I do the same thing on the resting days with a few 20mins HIIT,...