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The art of lean When you come at a certain point, losing more weight doesn't necessarily make you leaner. Leaner being, having a smaller waist or a smaller abdominal calliper reading. I came to experience just this over the past week. Dropping another 2lbs in weight, but my waist or abdominal...

Small update : I was sick last week with a throat infection that is still hanging around a bit. This was great for cutting but less for retaining muscle mass. I was barely able to train at all. I stayed with psmf and now I am a little over 71 kg at around 11% BF. I will continue until I am 70...

This is the article I was talking about https://www.t-nation.com/training/truth-about-bulking 25 lbs would not only be optimal conditions, it is also only for genetically gifted, meaning they are big boned (so predisposed to carrying more musclemass), between 16 and 19 and beginners. Either...

Some more on bulking, It seems to me most people, even advanced trainees and lyle mcdonald are completely delusional about the rate of muscle gain. Face it lyle, 20 to 25 lbs of muscle gain in a year for a newb is not gonna happen, unless maybe you are a big boned teenage guy. The adult...

You are right indeed, there are no more off days for me as of this week as I will need to incorporate cardio in my off days to keep a sufficient deficit. Also, I need to be much more strict on the psmf as well. The idea is to lose another 2kg or 4.4 lbs in the next two weeks which is...

Some updates. I am in week 8 of my cycle which is still a cut cycle and I have now reached back the cycle 2 PR's . As of next week I will be setting new PR's even when cutting. My bodyweight is at around 72,5 kg or 161 lbs and I am now reaching around 12% BF . The idea is to get down in the 9...

Some on training, Totentanz told me to go with 12 week cycles instead of 8 week ones. I think this is a very good idea as you can focus on strength building more this way. I would still keep the dup style doing 5 5 15 off 10 10 off. Deep in the cycle evolving to 3 8 12 will probably be needed.

Some thought on cutting, I am doing a modified version of psmf. Basically I still have a normal lunch with whey shakes in low fat milk around that. This works pretty good. As mickc suggested I underestimated calorie input and started counting lightly. I have about 3gr per kg bodyweight in...

Anyone ever tried this? I see promising studies regarding cell rejuvenation and positive influence on muscle action and fat loss as well as other properties. I ordered a bottle and will be testing this out.

I don't have a problem with hunger, as I am a natural under eater. I want to shed the fat fast, and these refeeds seem to be working just nicely, so I'll just keep this up. I'm think inversely, during a bulk, having a cut day once a week dropping back to maintenance, would be beneficial as well...

I have no idea because I don't count it. I estimate it around 1500cals a day. Some days even a bit lower .It's low enough for me to loose between 1 and 2 lbs a week these days. My scale has my bmr around 1750 cals daily

And I did it again! I had a full week of diet hard and lo-lo and felt tired and drained since two days already. I even skipped my workout last night because of this. After another full day of low cals high protein I said fuck it last night and pigged out on coke and big sack of paprika flavored...

I have been looking into UD2.0 but for me it's way to complicated and unpractical. For starters I don't count or weigh food, carbs etc and don't want to do this either. Second I have my warm lunch at works which makes it impossible for me to know what the macro breakdown is. I go by feel. Now...

I don't see any helpful advices comming from you. I train 5 days a week, 7 days for the plp challenge, in total 6hours of training a week. How would that not be enough? I use the hst dup myo approach at high frequency which is touted on here as the best, so how would that not be the correct way...

Given that I slacked near the end of the year and got sick beginning of this year as my blog mentions my starting point was around 69kg. Over 2 bulk cycles I gained 7kg to 76kg. The summer was maintenance and now I'm on a first cut cycle. I'm currently at about 74kg and need to lose another 5kg...

I gained about 1 pound a week, as well as 5% of BF, so if anything, I was even eating too much

Stop posting bullcrap.

Thx again for this reply, I will take a look at both

Hey Totz, Thank you so very much for your response, I really appreciate it. First off, I do want a balanced physique all over. From time to time I see muscle men who neglected their legs completely and as a consequence, their arms are bigger then their stick legs and it just looks ridiculous...

Okay, listen in here: at 1/11/2015 my stats read like this: weight: 72kg, BF: 15% , arm size: 31.9 cm right now I'm cutting down and almost a year later at 21/9/2016 my stats read: weight: 73,6kg, BF: 16% , arm size: 33,2 cm Okay with another month to go in my cut, I will be at around 15% BF...