Hahaha who doesn't!

Unbelievable how cut makes you younger

Asian don’t raisin

I swear I used to think the same

Same lmaoo

I thought so too...:(

Thank you Jamal. I mean it.

Right? I meant 21...

Thanks man! Yes gym is good but life is better

This is what I love to hear. Keep going bro and take some progress pics in the name of minimalist training!

Will do ;)

fr

Good question. I think it's just a matter of timing. And a contrarian mindset

Why does the season matter?

Maybe when we’re in our 60s (I’m 38) things like TRT will be more easily and legally available to keep us going, especially if we need to work longer to reach pension age

Hmm never thought of it this way. Good point.

Haha! Imagine...

Thanks!

I'm gonna need it. Thank you

It does both. You’re not gonna build much muscle without gaining some fat unless you take a bunch of steroids. Don’t kid yourself. Don’t believe the BS. You can maybe get some nooby gains but beyond that you need to eat enough calories to fuel the recovery and composition of that new muscle tissue. Excess calories are stored on your body as adipose tissue. It serves as energy for later. The hormonal environment in your body will determine how many of those calories will go towards building muscle. Your hormonal environment will be affected by a bunch of variables, one of which is the response to resistance training, another is generics, another might be steroids.

This is your lucky day. I went from 104kg (230lbs) down to a lean 86kg (190lbs). I don’t know the exact bodyweight percentage but the abs are definitely there when I wake up each morning. Bodyfat is very difficult to measure accurately. Don’t just keep chasing 15% endlessly. It’s a bit like the tortoise vs the hare. After 12 weeks in a caloric deficit, your body will no longer respond well in terms of fat loss because your metabolism will have slowed down in response to the reduced food. That could be why your bodyfat is still high after all that dieting. Either that or you’ve not yet developed years of muscle. I don’t know so please don’t feel judged. You kinda have to trick your body into using up the stored energy in bodyfat without dumping muscle. There’s a smarter way to do it in stages. You’ll maintain more muscle and your weight won’t rebound back up. It takes some patience though and you need to be willing to track your calories and weigh yourself daily to get a clear picture on what’s going on. Cardio is optional but not entirely necessary when it comes to fat loss. How long have you been in a caloric deficit for? If it’s been more than 12 weeks (I’m guessing it has) then stop 🛑 ✋ and let your metabolism recover. How do you do that? By simply increasing your calories (just by a few hundred) until your weight loss stops. Don’t panic if you put on a few pounds of water retention. That’s temporary. I’d recommend you spend about 8-10 weeks (maybe 12) eating at maintenance calories, which is probably around 1800 calories for your weight and age (just a guess). In a maintenance diet, your energy, strength, mood, sleep, recovery, will all improve. All without gaining weight. It’s a very good position to be in. Once your ready to diet again, you take your maintenance calories, however many that is (use a free calorie calculator and weigh yourself daily to get a weekly average). Reducing by 500 calories per day (3500 per week) will lose you 1lb or 0.454kg per week. Maybe more depending on your daily energy expenditure. Do that for a MAXIMUM of 12 weeks or however long it takes you achieve the desired result. The hard limits with fat loss are: 12 weeks of dieting or when you’ve lost 10% of your total body mass. Anything beyond that is bad for your health and will backfire. If you want to stop and “bulk” instead, simply figure out your maintenance calories, and increase your calories by 250 per day if you want put on half a pound per week. 500 calories if you want to put on 1lbs per week, and so on. Fat, or muscle? Depends on your genetics, hormonal environment and lifting weights will influence that. I’m not a personal trainer or anything. I just learned a lot from guys like Mike Israetel and Layne Norton who know what provably works. Final point: I don’t know your height but losing 11kg is a lot of weight. Dieting in stages is the way to go. Most fitness professionals don’t talk about it often because if we actually kept the weight off then their services wouldn’t be required anymore. Good luck

Lol

Who knows? Well, you’re supposed to know 🤪. If you’re weighing yourself daily with scales and tracking your food intake with a free app then you don’t need to wait and see. You can use that indisputable data to hold yourself to account and know for sure that you’re heading in the right (or wrong) direction. I know it sounds pervasive and exhausting but the reality is it’s super quick and easy, cuts the weight off the stress of guessing in half, reinforces your commitment and decision making, allows you to put it out of your mind and get on with living your life. Daily weigh-ins are good to account for fluctuations. Taking a weekly average paints a far clearer picture about where your weight is actually going. We want to stay away from saying “f**k it” 😂

Hey, I'm also in my 30s and written a comment about why the age thing matters

As you age it's harder to get rid of that extra weight you gain during bulk - suddenly the fat on your waist and chest is just going to feel like it's stuck there forever. That's why I think it's very important to carefully start the bulk and sometimes take it back to maintenance calories, and maybe even week here and there on minus calories, just to see if you're doing too much bulking. I know... 🤣 But I've had relatively slow metabolism through my life, but now it's even harder to get rid of any extra compared to when I was younger.

Follow your gut and keep watching my vids ;)

If you overdo the bulk you can do a quick 4 week recomposition phase. That’s a trick with lean bulking. It’s not a straight line. 1 week in a -500 calorie deficit (3500 total calories) loses 1lb per week. That’s the metric. The sensible rate at which to lose weight without sacrificing hard-earned muscle. So, if someone’s weight is 4lbs over (weekly average from daily weigh-ins) then they can do a 4 week deficit to get back on track. 4 weeks isn’t a long time so there’s be minimal stress unlike an 8-12 week diet.

Are you sure the caloric surplus isn’t too aggressive? 200-500 calories above your maintenance calories is enough. Tracking food intake seems nerdy to some people but it’s never been easier, it’s free with a smartphone, saves time and avoids guessing and gives us valuable data that we can then use to learn what works and what doesn’t

It wasn’t a bulk then 😂

Woulda coulda shoulda. The rules stay the same regardless of what age you are. You just have less horsepower

I see you bro

Technically he's 20+.