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stopped reading here. you're doing 33 sets for your biceps in one workout, not to mention those 25 sets for shoulders. hell, most of us probably do 33 reps in one session.

this is exactly why...

the fat burner doesn't help. if you haven't lost any weight in 2-3 weeks, you simply need to lower your calories even more

maybe your bf% is still too high since you didn't do enough lifting

sometimes you just need to have a decent amount of muscle to warrant cutting low enough to see the love handles disappear

- water, hydration
- sunset @ 8 pm, days are getting brighter
- greek yogurt and chocolate peanut butter whey

oh okay. either way, 2800 calories is your maintenance then. 240 grams of protein is way more than you need, so you could simply lower the protein intake and eat more carbs and fat

i'm 5'7, 138...

https://forum.bodybuilding.com/showthread.php?t=173439001

yes. you're eating 150 grams of protein per day. you always count "trace proteins" (my own term) from rice, potatoes, oats etc. as well, no need to divide it to "good" and "other" protein sources

is this purely because the abs grow and become visible at a slightly higher bf% compared to not training them?

false

all you need is a caloric deficit and resistance training, the rest is up to your genetics

cut for sure

losing 5 pounds per month is fine, but you can afford to lose a bit more for now. lower your calories if you want to lose weight faster

i'd recommend prioritizing lifting, so weight training 3x a...

eat more filling foods. if you eat 3000 calories like that, you shouldn't be hungry

if you still are, i can't help you

- water
- spring weather
- snickers ice cream

i think your scale may be right for once

flashbacks to 1930s germany. that's probably how it happened too

strong join date but so much info from 2004 too...

body fat scales are terribly inaccurate and shouldn't be trusted. macro splits don't do anything special and mostly just overcomplicate things....

how exactly are you weight training three hours per day? are you using baby weights or resting 10 minutes between sets? not trying to sound mean but it makes no sense

an hour is enough, two hours...

this is why we originally kept recommending you to eat more than 1100 calories, then more than 1200-1300, now more than 1500

this. OP basically defined it as counting calories and not eating bread... this is literally why we don't believe in the concept of "clean" or "dirty" foods

surely the simps enable this behavior, but at the same time this should not be allowed on twitch in the first place. it's really not supposed to be a place where you whore yourself out (= show off...