re: PuttaDaForkDown

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why not do something more sensible and lift instead of spending so much time doing cardio?

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I lift 5x a week man. And I lift heavy for me.

My mind just tells me the cardio allows for more calories.

I've been eating clean for about 3 weeks and have lost about 10 lbs. Keto focused, portioned meals. Not weighed or carb counted but measuring with cups etc.

Having a hard time making gains in the weight room though, I've peaked out at like 8-10 reps of 225 on bench, curling 40s with correct form if that give you an idea of my size. I'm 5-11 about 185 right now. Body fat is probably 20-25 id say.

Just can't get to the point where my arms and abs are defined as it seems like I'm working hard.

I train pretty intensely too, disciplined form, mix in heavy lifting with circuit stuff too. Just sure where to go from here, I guess as you said, the only way is to get absolutely meticulous on the diet.

Great job.

I'll give a recap of my journey.. I clearly hated myself at my heaviest.

First - 363 (start)
Middle - 250 (lowest)
Last - ~300 (most current)

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Great job.

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Indeed BusBeep

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Hulkklogan

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Good job to you as well. Get back down to that 250. You were looking good.

Ya baw!

Lol 160.. Im 6'2!

Buddy of mine is your height hulk and down to 195. Dude went vegan about 3 years ago and started running. He just ran RNR in 3:24 and signed up for his first 100 miler! He's a beast now and been on Rich Roll twice.

My goal is to drop in the teens for body fat. At 23% right now.

I agree. Find something you like and stick to it. That is the key. I was 300lbs once bro at 5ft 7. I understand. I've been under 200lbs since 2003. I want to get down to 175-180!

Your after pic is the body fat i am trying to get down to. About 8% few more weeks and i will post a pic.

And hulk dude stay focused. Honestly about 5 years ago i had stopped working out because i was working full tme, going to school in engineering full time and building a house where i was doing a ton of the work. I got up to 225 at about 25% bf and then my wife got pregnant and i gained right along side her and got up to 245 at about 35% bf. I was fat as hell and everyone kept telling me i wasnt. When i had to move up to 38s in the waist i freaked and setup a home gym and got after it. Within 6 months i was down to 190.

I didnt have near the muscle i have now but i sure as hell felt a ton better. You can do it, just stay focused.

The best advice i can give is set an overall goal that is going to be hard as hell to reach. Then set long term (6 month) goals, medium (like 2 month) goals and short term goals (like every other week).

Focus on the short term goals and reevaluate every 2 months to see what the next medium goal needs to be. Also write it down and place it soemwhere you will see it every day. I suggest on the fridge door so you see it before you eat something and think about it.

Will keep you motivated.

your calves are nitro AF

Those aren't calves...they are softballs implanted under the skin!!