ahmadfahmy Member

if your goal is to just lose weight you dont even need to exercise...just count calories and eat at a deficit.

i personally use whole milk while on my cut but i'd only limit it to 1 cup a day. id use it post workout with my oats.

during my deload i just do resistance band work and hill sprints

calculate your bodyfat %

if youre cutting you should have at least 1.5g/ lbs of lean body mass.

this is normal when you lift heavy..you'll get used it in time.

take lots of fish oil

most strength training programs are based on percentages of your 1RM (1 rep max). Take a week out and test your 1RM for all major compound movements then you should be able to develop a program. You should start off with 85% 1RM

why not 40-40-20? or just count calories and adjust macros based on how you feel?

you should try and get all of your macronutrients from whole foods...most protein bars/powders are full of empty calories anyway (creamer/sugar/corn syrup/crap sources of protein)

If your body fat is above 15% you shouldnt use cheat meals at all. Also, you will need to increase the intensity of your workouts as it looks like your body has adapted to your routine.

under 100 calories and no carbs? BCAA's or egg whites...why would you avoid carbs after a workout though?

fitocracy and big lifts

go to the park and do body weight exercises...pull ups, dips, chin ups, ab work, and sprints

sugar alcohol doesnt count sicne your body cant use it as energy. eating too much sugar alcohols will give you stomach cramps though.

In the book he says if you dont know how many sets/reps to do for accessory work just do 5x10..he doesnt say its a requirement.

If you want to lose bodyfat you need to diet..no exercise required (although it will speed up the process)

i wear a beanie so i dont get sweat on the benches/equipment

Curious..why are you doing a program with so much volume if youre on a cut?

is your bodyfat % going up too?

You can lose weight without eating clean (just count calories/macros) but you probably will develop a vitamin deficiency...

caffeine (most stimulants in general) are appetite suppressants which is why you probably dont feel hungry at lunch. I used to drink monster rehab everyday but switched to black coffee...i dont like consuming too much artificial sugar.

replace olive oil with coconut oil. also, add cheese, avocados, eggs, any kind of nuts, whole milk, hemp seeds, salmon and fatty cuts of beef

IMO, try replacing flies with heavy flat dumbbell bench and do 5x10. My shoulder strength and size went up a lot after adding this to my routine. Also, try to add dumbbell shoulder presses after doing OHP especially if you notice a muscle imbalance. For tricep work, closegrip bench and weighted dips have the best carry…

adjustable dumbbells (like PowerBlocks), a collapsible bench, and a pull-up bar

what accessory work do you do?

drop your calories by 10% on rest days and see if that helps.

Last time I had a legit cheat meal I went to Bon Chon and bought 40 wings, 2 bowls of rice, 1 seafood pancake, and 1 bottle of soju for a total of ~4000 calories.

This is a good point. Usually on a cut your diet should be high protein and high fiber in order to feel full between meals. Your carb sources should be low GI.

start at a weight you can do 5x10 (usually 40% 1RM). if its too easy increase the weight by 5 lbs every week but make sure you still can perform 5x10 reps