imo dont cut right away get to maybe 165 and start cutting from there put on a little bit more weight so you can have some muscle and size more

good workout routine i do is

chest
legs
arms
back
shoulders

now you have to add ab training in there somewhere and cardio to just dont do cardio on leg days afterwords you can do like stair master

PULL DAY

WEEK 11/12

I WILL ATTAIN COBRA LATS AND A SILVERBACK GORILLA POSTERIOR

thanks g

what do you normally guys eat before bed?

Cottage cheese and a banana!

Cottage cheese is casein protein, slow digesting so your body has fuel to recover and grow all night when you’re asleep

Banana boosts serotonin and gives you better quality sleep!

can someone recommend me a milk with low fat but high in protein?

do you eat the entire pot of cottage cheese or like half a pot and half a banana?

Only a small bowl. So probably .5-1 cup, i put a teaspoon of honey with it too for taste

And a banana whole thing is ok

Run the GreySkull program it's super simple and it has an app

Don't make your own lifting program u have no idea what ur doing leave it to professionals

To add weight / lose weight it's all about calories in calories out
Read thefitness.wiki

i'lll check it out gonna take a a rest for the night because i'm burned out from a this researching haha

gonna def check this out got honey, and bananas, just gonna cop the cottage cheese

Yea it's super overwhelming I feel it

Just read through that wiki i sent you it's super valuable.

Here's the three most important things:

1. Eat 500 calories less or more than your TDEE if you want to lose or gain weight

2. Run a weight lifting program u aren't floundering around in the gym

3. Do this consistently

That's it. F*** all that other s***.

@spacecadet one last question do you think it's essential to get a food scale and what app would you recommend me to use to keep track on my intake?

thanks again!

Yessir

4% fat is better than the lower options, taste wise. Lower than 4 taste weird to me lol

I use Calory it's pretty simple and it calculates how much you're supposed to eat if you want to gain/ lose weight.

Food scale -- maybe depends if you make a lot of dishes for yourself. For me it helps. It's a lot more effort tho

Loosely tracking your calories is fine enough to see results you don't need to go overboard. Like I eat a lot of veggies and I sometimes just estimate how much I ate.

yall do anything special to make sure your shoulders are gone by your 40s?

mine are popping like s*** every time i do a side raise

also if ur skinny fat you're going to want to bulk FYI

I'm not sure exactly what u look like if u want to post pics this would help but

Cutting while skinny fat isn't worth it bc when u drop 20 pounds ur not only dropping fat ur dropping muscle so ur gonna be incredibly weak

So you need to bulk to gain muscle.. then cut

Scapular punches and push up plus

@spacecadet

if i'm going to bulk i'm going to do a clean bulk for def

lighten ur weights til the popping stops or swap out exercises completely. u can get great results from alternative exercises

some exercises dont agree with some peoples bodies forcing it is one way to snap city and long term pain

did not know about the banana

you mean to strengthen them like exercises ?

Banana + Protein Shake
Sometimes a Peanut butter sandwich + Milk

ya i sometimes eat PB sandwich i find when i eat a banana or Cottage cheese i get like heart burn or feel like something is stuck in my throat and i have have to drink water to burp to feel better

I actually feel this big time. Working out has done wonders for my mental health. I can get really bad mentally (especially during the lockdowns here) and now I actually can imagine how much worse I’d feel if I didn’t have the gym. And yeah it’s seriously boosted my confidence. Plus I’m pleased with the progress I’m making; I find it hard to feel proud of myself but this is one area where I genuinely am. I’m so happy to look forward to each workout and literally never see them as a chore

🥺