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If you aren't making progress then lower cals and/or increase cardio.

Don't take scale weight as the absolute metric for measuring fat loss, as you can be gaining muscle and retaining water which...

IMO refeed's are necessary when on a cut, I beleive they help keep metabolism up and provide some mental relief from the stress of dieting.

The size of your refeed will determine whether you do it...

Macros are good, but my advice is to not be SUPER obsessive with the food. Obviously try to hit your macros within some accuracy but don't bother weighing out every gram of food (it's extremely...

Thanks for the links brah, may have to give the green tea stuff a try. Always drink Ice water and take EC already.




On a related note, do any of you guys find it difficult to take a deep...

#LandOfTheFree

None of those links you provided had any citations to any real scientific studies they were just stating %'s. I could right an article saying that eating chicken McNuggets increase your metabolic...

^^ Good advice right here.

You'll find once you add a good amount of muscle to your frame you will look better even at a higher body fat %

Pro-tip: Creatine and 99% of OTC supps are wastes of money and you would be better off spending the money on real food.

Seriously, just eat good real food and lift heavy.

No way would with doing this even come close to increasing your metabolic rate to 10%, NOT EVEN CLOSE...
The only things that would are illegal and we can't discuss them in this forum not your...

EC stack is hugely overrated IMO.

In terms of fat loss, maybe increases metabolic rate by like 1.5-2% meaning you burn something like an additional 40 calories a day, and the appetite suppression...

Take 2, if you feel like you are going to have a heart attack they are probably 25mg, if you feel pretty normal 8mg

http://store.bbcomcdn.com/store/prodimage/prod_prod1030064/image_prodprod1030064_white450px.jpg

here is a good beginner routine that I did when I started lifting:

Day 1: Chest + Triceps
Flat bench press - Failure X 3
Incline dumbbell press - Failure X 3
Decline dumbbell press - Failure X...

Your loose skin isn't too bad at all and you should be able to look good once you but on some muscle.

There's a few key things your going to need to get a good workout at home:

Squat Rack...

I've been dedicated to lifting for a while now and all I do is look at calories and protein and It's worked great for me.

I would guess around 25% BF although it's hard to tell because you have so...

yup

Have done it before and probably will again.

qft

As for your split I would recommend chest/tris, back/bi's and legs/shoulders instead of what your currently doing.

Don't stop lifting weights. Lifting weights will allow you too maintain (and even build/increase muscle and strength for a limited period of time when you start lifting) keep the cardio up to help...