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Old 06-17-17, 06:07 PM
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You are eating too much.

Your BMR is 1658 Kcal. Let's add a 1.2X activity factor. That only gets you to 1990 Kcal. You are eating 500 Kcal too many. You need to UNDERSHOOT by 500 Kcal too loose weight.

Cut your calorie intake to 1800 Kcal. 40/40/20 protein/carb/fat. Do for two months. Add lifting and try to get cardio 2 or 3 times a week. HIIT once, regular a couple of times.

If you feel you can handle dropping cals some more, try to get to 1500 Kcal, but that's hard for most people.

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I am maintaing at 2500 cals, so shouldnt i be eating at 2000 to loose weight?
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Old 06-17-17, 06:08 PM
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Imgur: The most awesome images on the Internet

That is the link and i just checked, it is me lol
This is what I see 3rd pic down. Lol. Those imgur links are weird. Just post the pic bro not the link.
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Old 06-17-17, 06:10 PM
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Lol

I seen that pic.. I think it's a link mix with different people

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Old 06-17-17, 06:10 PM
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Originally Posted by nitrous_nit View Post
I am maintaing at 2500 cals, so shouldnt i be eating at 2000 to loose weight?
U need to post pictures and not links...

Makes it easier for all of us.

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Old 06-17-17, 06:11 PM
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Lol

I seen that pic.. I think it's a link mix with different people

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Yea there a bunch of different people in the link all out of order some fat some lean etc...
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Old 06-17-17, 06:12 PM
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U need to post pictures and not links...

Makes it easier for all of us.

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how do i do that?

Thanks
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Old 06-17-17, 06:13 PM
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OP, this is what everyone thinks you look like after 2 years of training. Is this currently you?

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Old 06-17-17, 06:13 PM
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how do i do that?

Thanks
Are you on tapatalk or the actually website

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Old 06-17-17, 06:14 PM
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IMG_4176.JPG

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Old 06-17-17, 06:14 PM
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OP, this is what everyone thinks you look like after 2 years of training. Is this currently you?

Yes that is me
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Old 06-17-17, 06:15 PM
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Are you on tapatalk or the actually website

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ok posted images, but they came out really big lol
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Old 06-17-17, 06:15 PM
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So bouncer you want to retract your statement again?

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Old 06-17-17, 06:16 PM
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Okay. Then brother I say this with nothing but love. You need to learn how to workout properly. That is not what any human body should look like after 2 years of lifting weights.
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Old 06-17-17, 06:17 PM
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OP... I don't know what else to say... we laid out the cards for you..
Personal trainer at best

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Old 06-17-17, 06:17 PM
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Okay. Then brother I say this with nothing but love. You need to learn how to workout properly. That is not what any human body should look like after 2 years of lifting weights.
I think my issue is, maybe I was doing too much in the gym, combined with cardio and I wasnt maybe eating enuff?

Or I was doing not enuff in the gym and eating a lot?

The plan is posted, start off with 2k cals, and workout 4 x week, is that a good start?
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Old 06-17-17, 06:21 PM
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I am maintaing at 2500 cals, so shouldnt i be eating at 2000 to loose weight?
Your body needs 1990 Kcal per day with moderate exercise. To lose weight, one generally has to undershoot this number by 500 Kcal. If you did this every day, you'll lose 1lb per week, hopefully all fat if you did it right. Maybe 500 Kcal is not feasible for you now, because you'll be eating less than 2/3 of what you are eating currently, something that is hard to do cold turkey.

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Old 06-17-17, 06:21 PM
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It's a good start if you are indeed eating properly and you do know what your doing in the gym. Do you have a before picture? Like before you started training? We're you really heavy?
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Old 06-17-17, 06:25 PM
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Originally Posted by Scrumhalf View Post
Your body needs 1990 Kcal per day with moderate exercise. To lose weight, one generally has to undershoot this number by 500 Kcal. If you did this every day, you'll lose 1lb per week, hopefully all fat if you did it right. Maybe 500 Kcal is not feasible for you now, because you'll be eating less than 2/3 of what you are eating currently, something that is hard to do cold turkey.

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OP take this advice ^.

I can't help you like scrum can help you because I've always gone by how I look and experimented with what I'm eating and changing shit up etc. Counting exact cals is not something I've ever really needed to do. Like I said, you may need to work harder because of genetics but it can be done.
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Old 06-17-17, 06:26 PM
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Your body needs 1990 Kcal per day with moderate exercise. To lose weight, one generally has to undershoot this number by 500 Kcal. If you did this every day, you'll lose 1lb per week, hopefully all fat if you did it right. Maybe 500 Kcal is not feasible for you now, because you'll be eating less than 2/3 of what you are eating currently, something that is hard to do cold turkey.

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Thanks, how were you calculating my cals to be 1990, sorry im all new to this
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Old 06-17-17, 06:27 PM
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It's a good start if you are indeed eating properly and you do know what your doing in the gym. Do you have a before picture? Like before you started training? We're you really heavy?
I dont have a before picture, sorry

But i did weigh around the 145 lb mark to so
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Old 06-17-17, 06:28 PM
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OP take this advice ^.

I can't help you like scrum can help you because I've always gone by how I look and experimented with what I'm eating and changing shit up etc. Counting exact cals is not something I've ever really needed to do. Like I said, you may need to work harder because of genetics but it can be done.
So i have to drop to around 1500 cals and train hard to get rid of the fat.. Damn, not going to be easy :(
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Old 06-17-17, 06:30 PM
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So i have to drop to around 1500 cals and train hard to get rid of the fat.. Damn, not going to be easy :(
Do what scrum said. Drop to 1800-1900 first. Then lower as needed in a month or so.
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Old 06-17-17, 06:31 PM
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Do what scrum said. Drop to 1800-1900 first. Then lower as needed in a month or so.
ok thats doable, 1900 cals, train 4 x week, incorporate slow cardio twice and 1 HIIT session.
Does this sound or look like a good plan?

Thanks guys for all your help
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Old 06-17-17, 06:33 PM
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How often you doing cardio? You just said twice. You mean twice a week?
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Old 06-17-17, 06:35 PM
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How often you doing cardio? You just said twice. You mean twice a week?
Currently I am doing 3 x week, after my workout.

With my new workout, should i do it 4 times a week or just 3?
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Old 06-17-17, 06:36 PM
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5 times a week minimum. 40 minute sessions. Fast walking pace, slight incline.
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Old 06-17-17, 06:39 PM
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Everyone just repeating what I said yesterday...
OP.. you better be writing all this stuff down...

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Old 06-17-17, 06:40 PM
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5 times a week minimum. 40 minute sessions. Fast walking pace, slight incline.
That with working out 4 times a week?

Im afraid all this might burn me out, and im already on low calories.
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Old 06-17-17, 06:40 PM
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Everyone just repeating what I said yesterday...
OP.. you better be writing all this stuff down...

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Yes i am, hahaha, dont worry, you guys have got me
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Old 06-17-17, 06:41 PM
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Thanks, how were you calculating my cals to be 1990, sorry im all new to this
Google BMR calculator. Enter your height, weight and age. It will give you your Basal Metabolic Rate, which is the energy your body consumes when you are rest. You need a multiplication factor to account for activity. Google Harris Benedict equation for the activity factor. I generally use 1.2 to 1.3 for the activity factor for most normal people.


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Old 06-17-17, 07:06 PM
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That with working out 4 times a week?

Im afraid all this might burn me out, and im already on low calories.
LoL. I workout 5 days a week and do 5 days a week cardio. Come on bro, time to man up.
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Old 06-17-17, 07:11 PM
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LoL. I workout 5 days a week and do 5 days a week cardio. Come on bro, time to man up.
In all fairness.. you ain't natty

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Old 06-17-17, 07:14 PM
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In all fairness.. you ain't natty

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True but this dude needs to put in some hard work.
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Old 06-17-17, 09:11 PM
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That with working out 4 times a week?

Im afraid all this might burn me out, and im already on low calories.
Caffeine and Amino Acids are your friend.

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Old 06-17-17, 10:06 PM
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I'm also wondering if your 3x8 sets if your are actually stopping at 8 each set when you might still have more in the tank.

You should be lifting with intensity up to or just prior to failure. You should have a hell of a pump, sweat and some soreness the following day. Don't expect your muscles to grow, MAKE them grow.
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Old 06-17-17, 10:08 PM
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OP, have you any had any muscle soreness the day after you lift?
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Old 06-17-17, 10:18 PM
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I'm also wondering if your 3x8 sets if your are actually stopping at 8 each set when you might still have more in the tank.

You should be lifting with intensity up to or just prior to failure. You should have a hell of a pump, sweat and some soreness the following day. Don't expect your muscles to grow, MAKE them grow.
Yes I lift with intensity and sometimes I can't finish my last few reps.

I'm usually sore when I do leg days but not really sore when I do chest/back/shoulder.

Some days I feel soreness some days I don't.
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Old 06-17-17, 10:19 PM
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OP, have you any had any muscle soreness the day after you lift?
Yes usually leg days I do.

Not mostly for upper body.
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Old 06-18-17, 01:51 AM
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Some guys on here are high carb but they are not insulin resistant.
what do you mean? you are insulin resistant?
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Old 06-18-17, 12:15 PM
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what do you mean? you are insulin resistant?
The chance he is insulin resistant is greater than the chance he is not.

https://authoritynutrition.com/insul...in-resistance/

"If you are overweight or obese, and especially if you have large amounts of fat around the belly area, then chances are very high that you are insulin resistant."

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Old 06-18-17, 12:27 PM
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The chances he is insulin resistant is greater than the chance he is not.

https://authoritynutrition.com/insul...in-resistance/

"If you are overweight or obese, and especially if you have large amounts of fat around the belly area, then chances are very high that you are insulin resistant."

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you read that article a little differently than I do. to me it's saying one of the prime causes of insulin resistance is the act of being fat.

in other words. if i read what you're saying correctly, you are saying he is fat because of insulin resistance. whereas the article is saying being fat has possibly caused his insulin resistance.

I've seen fat people that are diabetic that lose a bunch of weight and guess what.. no more diabetes. they literally don't even need insulin anymore whereas they depended on it daily when they were fat.

i'm not saying fat is the cause of all diabetes but it's definitely a major cause.
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Old 06-18-17, 02:16 PM
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I am reading it like you, I must have expressed my thoughts incorrectly. You gain fat = insulin resistance. You loose fat = insulin sensitivity.

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Old 06-28-17, 10:44 AM
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Ok Guys, started this week, following my upper/lower routine 4 times a week.

I am eating 1700 cals on a training day, and 1500 cals on non training days.

I am also doing cardio 4 times a week, slight incline, for atleast 35 mins.

Good plan, or should I bump up my cals a little more for training and non training day?

Im coping fine on 1500 cals on non training days.

Thanks
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Old 06-28-17, 12:18 PM
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There you go. Run that for a couple months and see what kind of results you get. And kill it when you're lifting.
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Old 07-30-17, 08:41 PM
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Update:

After a month of following a 4 day program with 4 sessions of cardio, my weight as of today is around the 143lb mark.

I am eating 1500 cals on rest days and 1700 cals on workout days.

Lifts are as follows:

Squat: 150
B.B. Press: 100
DL : 160
Db press: 110

Squats , bench press and deadlifts weights don't include the bar weight.

I am following the fierce 5 program and every second week, I do more reps and third week add more weight, as the program calls for.

Definitely seeing body transformation, compared to my previous pics.

Loosing around 0.8-1lb a week easily.

My question is, lifts are getting harder and harder to increase weight on, I try to push myself but then sometime it makes my form crappy.

What should I do in this case?

Also, should I keep my cals the same, or drop another 50-100 on rest and workout days?

Thanks
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Old 07-31-17, 04:09 AM
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Originally Posted by nitrous_nit View Post
Update:

After a month of following a 4 day program with 4 sessions of cardio, my weight as of today is around the 143lb mark.

I am eating 1500 cals on rest days and 1700 cals on workout days.

Lifts are as follows:

Squat: 150
B.B. Press: 100
DL : 160
Db press: 110

Squats , bench press and deadlifts weights don't include the bar weight.

I am following the fierce 5 program and every second week, I do more reps and third week add more weight, as the program calls for.

Definitely seeing body transformation, compared to my previous pics.

Loosing around 0.8-1lb a week easily.

My question is, lifts are getting harder and harder to increase weight on, I try to push myself but then sometime it makes my form crappy.

What should I do in this case?

Also, should I keep my cals the same, or drop another 50-100 on rest and workout days?

Thanks
If your seeing results than no, do not drop calories further. You drop too low and you risk slowing the metabolism. Only restrict cals again when you stop seeing results.

As for lifts. You are on restricted calories so you can expect to keep getting stronger week after week. Use a weight you can use proper form and get a solid 10-12 reps.
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Old 07-31-17, 09:36 AM
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As for lifts. You are on restricted calories so you can't expect to keep getting stronger week after week.
Just wanted to clarify nitrous that you CAN NOT expect to keep getting stronger or even maintaining what Strength you have while cutting calories. Once you cut to a good body fat level and slowly start adding calories back in then you will start seeing good strength gains.

Use this time to perfect your form and concentrate on feeling the muscles you're contracting, getting the best squeeze you can as well as not ignoring the negative part of your reps letting the weight drop with no tension. Keep it tight all the way. Don't worry about the amount being lifted.
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Old 07-31-17, 01:23 PM
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Just wanted to clarify nitrous that you CAN NOT expect to keep getting stronger or even maintaining what Strength you have while cutting calories. Once you cut to a good body fat level and slowly start adding calories back in then you will start seeing good strength gains.

Use this time to perfect your form and concentrate on feeling the muscles you're contracting, getting the best squeeze you can as well as not ignoring the negative part of your reps letting the weight drop with no tension. Keep it tight all the way. Don't worry about the amount being lifted.
Thanks. So do I keep lifting the same weight, week in week out?

Or do I keep the same weight and maybe try to squeeze an extra or two reps out?
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Old 07-31-17, 01:25 PM
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Just like bouncer said use a weight you can use to get a solid 10-12 reps. If you are getting stronger then add weight but just don't expect that to keep happening while cutting.
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Old 07-31-17, 02:49 PM
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Just like bouncer said use a weight you can use to get a solid 10-12 reps. If you are getting stronger then add weight but just don't expect that to keep happening while cutting.
and buy 5 bottles of what ever BULKER has the best coustomer reviews, start taking 2 or 3 time the recommended amount (it will help to get u recouped daily and it will work). The jym 2+hr 6 day a week ,push for 3, on the 7th day an hour. If u work hard enouph u will bulk and cut at the same time. Day 1 back sholders day 2 chest and arms day three legs. Core engaged with compound exercises every day u lift, make up exercises even if they look strange do it anyway, compound them and engage ur core, (feel ur BODY, NO PAIN NO GAIN IS B.S. IF IT HURTS STOP! U SHOULD BE UNCOMFORTABLE FOR 2 HOURS+ EVERYDAY, core and abs together 5 days a week( traditional ab work). 20 to 50 min of eliptical 5 days a week. If ur not swetting 20 min after ur in the jym ur not serious/cheeting ur self ( 2 PLUS HOURS OF SWETTING PROFUSELY). The first 20 min should be warm up and stretching. All weights should be in a Surge Newbert style, (use ur 20 rep max for all weight exercises) 12 reps 5 sets each exercise or the best u can for 5 reps.
Diet? Well if u work hard enouph to swet hard 6 days a week for 2 hr a day with the anabolic prrperation from strongsupps, u will find if u keep ur diet clean (no fried crap, cheese puffs, cake , candy) hole food real food clean food, u will change ur fat for muscle and change ur body. It's really quite simple!

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