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For sure I think the only way you could possibly get away with unstaffed hours is through an awesome security system that is constantly recording every inch of the gym at all times, as well as having...

Check out Michael Kory's YouTube channel, he doesn't YouTube anymore now that he's a successful gym owner, but he chronicled basically every step of the way on YouTube back when he was getting...

For OP, perhaps you may want to consider dialing back the aggression just a bit. Some people come to the gym to lift, yes most gyms are semi-public places but not everyone wants to be recorded these...

The only way you could hit 40-50 sets in a single day on 1600-1700 calories is if you have the weight so low that you're not working very hard and/or you're taking long breaks between sets. Nobody...

At 254 you have a lot of weight to lose, and you will always lose weight faster in the beginning. Some people will say to cut on as few calories as you can stand, others have different methods such...

My TDEE has always been high because I constantly move and workout a lot.

Pizza, cheeseburgers, candy, cookies, donuts, cake...

You didn't really state your goals, but based on your program I see a lot of issues with imbalances. Skipping entire muscle groups (chest for instance) is never in anyone's best interest, it leads...

Doubt you'll find someone on here, try visiting your local gyms.

OP, upload a photo on Imgur or other hosting site and post the link here (with spaces in it) so it doesn't get stripped off.

Based on your stats, you would have to add roughly 15 pounds of muscle to achieve that weight at that body fat, and for someone over 40 that will take you a few years. So I would actually call that...

The only way you would know if you're in a 500 cal deficit is if you were losing 1 pound per week. If you're not losing 1 lb per week then you're not in a deficit, its not what some calculator or...

OP what are numbers for your big 3 lifts (bench, squat, deadlift)?

Also, post a photo.

To me it sounds like you've been doing everything, and people that do everything rarely spend enough...

To be honest I really don't understand all these "should I cut or bulk" posts. Its your body, only you know what you want to end up looking like. You've already been cutting for 5 months, and if...

Winter/Spring/Fall - 2x a day - when I wake up in the morning and after my daily gym session in the afternoon.

Summer - 3x a day. Its gets damn hot and humid in Japan and after I walk my dogs in...

Your total daily energy expenditure (TDEE), which is your daily calorie burn is a combination of 4 things: Your Basal Metabolic Rate (BMR) which is roughly 60-70% of your daily calorie expenditure,...

If you're really eating 1500 calories a day you should be losing about 2 pounds a week, since your maintenance at those stats is going to be in the ballpark of 2500. A 1000 cal deficit is pretty...

You just need more years of consistent lifting and decent nutrition to build more overall mass.

Some of my favorite lat exercices (other than pull-ups and lat-pulls) are:

Cable Straight-arm...

You're carrying more than enough fat to fuel muscle growth, there is nothing to be gained by adding more fat. I would definitely cut about 20-25 lbs.

Suggest you read this: https://forum.bodybuilding.com/showthread.php?t=173439001


Macronutrient Intake

Make sure that your diet meets the minimum protein and fat intake.

Protein minimum:...