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April 8th - 67.2kg
April 15th - 67.4 kg
April 22nd - 66.8kg
April 29th - 66.2kg
May 6th - 65.8kg
May 13th - 65.2kg
May 20th - 64.5kg
May 27th - 64.2kg diet break
June 3rd - 64.5kg diet break...

Can anyone estimate my current bf?
https://imgur.com/a/d3XEa00

Im planning to cut for another month. Should i continue cutting or start lean bulk?

Thanks!!

Last week weight: 63.9kg
This week weight: 63.6kg



June 21 Pull day:
3x10 db rows
3x12 db dl
3x8 lat pulldown
3x10 db pullover

April 8th - 67.2kg
April 15th - 67.4 kg
April 22nd - 66.8kg
April 29th - 66.2kg
May 6th - 65.8kg
May 13th - 65.2kg
May 20th - 64.5kg
May 27th - 64.2kg diet break
June 3rd - 64.5kg diet break...

Im not expert but ive been losing weight consistently for the past 6 months. My height is smaller than you(5'5) but it seems your daily total cals is close to maintenance so you need to cut more...

Last week weight: 64.7kg
This week weight: 63.9kg

Probably lost more water weight than actual fat this week. Two more months of cutting and hopefully ill get to atleast 14 percent body fat.

...

April 8th - 67.2kg
April 15th - 67.4 kg
April 22nd - 66.8kg
April 29th - 66.2kg
May 6th - 65.8kg
May 13th - 65.2kg
May 20th - 64.5kg
May 27th - 64.2kg diet break
June 3rd - 64.5kg diet break...

Last week weight: 64.5kg
This week weight: 64.7kg

Resuming my cut after 2 weeks of diet break which included birthday week and 4 days out of town. I did enjoy pigging out since i had prepared...

This year is the first year I started tracking my calories and it has been very successful.

cutting cals: 1500 cals

This week weight: 64.5kg
Last week weight: 64.4kg


May 31 Push day:
3x8 db bp
3x7 db sp
3x7 inclined db bp
3x12 machine flies
3x10 db side lats

April 8th - 67.2kg
April 15th - 67.4 kg
April 22nd - 66.8kg
April 29th - 66.2kg
May 6th - 65.8kg
May 13th - 65.2kg
May 20th - 64.5kg
May 27th - 64.2

Ending my cut and going for a two weeks...

Here are my staple food during weekdays.

Breakfast:
1 slice wheat bread with 1 tbsp peanut butter
Coffee with 200ml low fat milk
1 scoop whey

Lunch:
70 to 100g mixed white/brown rice
100g...

This week weight: 64.4kg
Last week weight: 64.8kg

This week is my birthday week so i am not expecting to lose weight, just atleast to maintain. This month has not been very good but i am happy...

April 8th - 67.2kg
April 15th - 67.4 kg
April 22nd - 66.8kg
April 29th - 66.2kg
May 6th - 65.8kg
May 13th - 65.2kg
May 20th - 64.5kg
May 27th -
June 3rd -

This week weight: 64.8kg
Last week weight: 65kg

May 17 Pull day:
3x8 db rows
3x12 db dl
3x8 lat pulldown
3x8 db onehand row
3x8 db pull over
3x11 db biceps curl

April 8th - 67.2kg
April 15th - 67.4 kg
April 22nd - 66.8kg
April 29th - 66.2kg
May 6th - 65.8kg
May 13th - 65.2kg
May 20th -
May 27th -
June 3rd -

This week weight: 65kg
Last week weight: 65.9kg



May 10 Leg day:
3x7 db squats
3x12 db stiffed dl
3x12 leg press
3x12 db front squats

April 8th - 67.2kg
April 15th - 67.4 kg
April 22nd - 66.8kg
April 29th - 66.2kg
May 6th - 65.8kg
May 13th -
May 20th -
May 27th -
June 3rd -

Start with the three things that he said above. After a while, 1-2lbs will be harder so you might need to incorporate cardio.

You have to give up that beer drinking to see actual results. If you cant yet, make it once every other friday until you lose the habit of drinking every friday. Start counting calories and dont...