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maintenance or bulk imo

keep bulking, you can easily go for like 3-4 more months if not more

0.7g of protein & 0.4g of fat per pound of bodyweight minimum, then fill the rest with whatever. ~200 surplus for lean bulking, that's how simple it is ;)

how many calories is that? what is your TDEE? how experienced are you at lifting?

^

just don't train fasted if that happens. if it happens even after eating something more, something else might be going on

- went out for some drinks last night with friends
- morning coffee
- berries

what scale did you use and what are your goals? it's easier to give advice if we know what you're trying to achieve

caloric deficit: eat less calories than you burn

in fact, you don't even need the elliptical unless you really want to burn some extra calories

oh, and read squid's reply...

yep, myfitnesspal

for exercises, you just don't "do some ab exercises" to get abs, it requires a sustained caloric deficit combined with resistance training

you need to give it more time and make sure you're on a good program. you don't need a specific diet to build muscle either. how much protein are you eating per day?

if you're stalling, lower your calories

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

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