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i'm pretty sure this was mentioned in an episode of iron culture. these are not eric helms' exact words, but i think he implied that while "eat less, move more" is physically the solution, most...

it's still better to start now and make progress in those 4 months. if OP overeats like 4000 calories, it's only a week of cutting - no biggie

i'm surprised you don't have more definition at that weight. either you're like 12% with very little definition, or you're over 15% and need to gain some mass

you'll get rid of the love handles eventually. maybe 15% bf is not enough (for me it's not), but there's only one way to find out, right?

train hard, lose about 2 kg per month and re-evaluate in a...

dog food

i love chex and i hate trix

most bf% measurement methods aren't accurate, not sure if that one is either even after doing some googling. usually they just end up confusing people and they think they've lost a ton of muscle...

yes, it has calories too

if you're not losing weight after 3 weeks or so, the answer is never to eat more. that being said, crash dieting isn't really the solution either

literally can't pick just one, 2-3 of them are tied :(

lol

mirin avi (looks kind of similar to mine lol), definitely not mirin most recent bodyspace pics

a bulk can't be beneficial based on the pics, so it's better to cut and get stronger in the process...

i'm pretty sure you take creatine once a day, ideally after your workout, but i take mine in the morning because it doesn't really matter. do a program like Fierce 5, All Pro or Greyskull LP. cardio...

the fats could be slightly higher and you don't need quite that much protein, but looks okay to me

"cheat meals" can be incorporated into your daily calories unless they're huge meals, in which...

what the two gentlemen above me said ^^^^^^^^^^

ditch the ratios, they just overcomplicate it with no benefit. let's say at some point you need to raise your calories to 4000 (very unlikely but just to make a point here), according to a calculator...

the main exercise for your back is something like pull ups and rows, accessory work can be face pulls or some row variation with higher reps

but like... just find a good program online and you're...

around 10%

you're eating too little if you're losing weight too fast. up your calories and the problem is solved

more like decrease daily cals by 300-500, because otherwise you'll be in a 50 calorie deficit that may as well be maintenance because it's impossible to count everything that accurately