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Your eating far too much

Your BMR is prob 1600. Which when looking at your routine puts you at a stalemate.

Drop down to 1500 cals

And whats with all the cardio? Training for a marathon?
...

No rocket surgery here...

* Get your BMR

* Cut 250 calories from your daily munch

* Add in 250 Calories of daily exercise (25min(ish) run)

* Check your new BMR monthly and adjust the...

Look at your avatar dude.

Don't think your in any posistion to dish out sound nutritional advice lol.

You could try some yohimbine and a Ketogenic diet to boost your test. If not make sure your getting 20g saturated fat per day, cholesterol is needed for test production.

Add some Squats and Dead...

People mix up protein sparing with total protein.

Normally protein rich foods will contain medium to high amounts of fat, keto is good for getting your daily protein requirements without...

Wrong!

Weights are more important than Cardio when cutting.

If your in a deficit through diet then there is really no need for any cardio.

Calories in Vs Out.

You do Cardio before...

* Stay active
* Re asses your diet and calories monthly if your losing a lot of weight.
* Don't walk to the shop closet to home, walk past it to the next.
* Tidy your house for an hour everyday....

Call me ignorant if you want but Thyroid problems lol.

Excuses! Calories in vs calories out. You don't get fat on thresh air thyroid or no thyroid, unless of course you have some nuclear fission...

You won't gain any weight if you eat at or below maintenance, its against the laws of physics! Calories in vs calories out!

If your going from a cut to a bulking surplus then i would ease back...

Yes! Just keep your P around 130-135. Get to 13-14% then shoot for 3500 deficit per week.

Your gonna lose a lot of weight with that 5% - 8ish pounds of that being fat and probably 3 or 4lb...

Ha, i dunno no expert just a guess! Conceivable though?

Bloating, putting pressure on your diaphragm...

If you have a sitting job then i really think you are over estimating your maintenance, given your weight etc. 1500/1600 calories per day is totally fine for someone with your stats. I work out more...

Ok

Lets say your BMR is 1600

Thats 11200 a week

Your consuming 1800 a day which works out at 12600 (not including weekend cheats or whatever)

I estimate your regime, taking nothing else...

Keep cardio to an absolute minimum! I carried on with my norm cardio regime then cut it down and had better results.

Your only doing cardio twice a week? At your weight your BMR is probably around 1500/1600. Drop your cals to 1500 if your sedentary the rest of the time and keep lifting!

Whats the rush?

Aim for 1-2lb a week! Make your deficit 500 cals a day. 250 from your diet and 250 from your exercise (1 hourish lifting). If i lose anymore than 2lb then i up my calories. Infact...

60 mins on a treadmill, urghhhhhhhh. You not tried the great outdoors, much more fun mate!

What i am saying is this, for example:

Monday - Big Chest Workout
Tuesday (rest day) - 100 push ups

The Tuesday we do those push ups before we eat, they won't over stress the muscle group, but...

I know to build muscle we have to lift heavy.

But today i read an article and it got me thinking...

Implementing a couple of low weight, high rep sessions could be beneficial.

" The...