help me brahs I want to keep lifting 5x a week but I'm feeling more and more lethargic everyday even though I chug green tea, stats: 6ft1.25 224lbs 30%bf 3085 maintenance
~1850-2000 kcal diet consisting of: bfast: -6 small-medium boiled eggs -1/2 cup oats -1/2 cup milk -1 tsp sugar -1 medium tangerine lunch: -300g chicken breast -200g broccoli -1/2 tsp olive oil dinner: -300g chicken breast -200g broccoli -1/2 tsp olive oil
Always throw on a bunch of lemon juice on my chicken and add lemon juice to my water. Everything weighed and measured of course. I was fine on 2300 but once I cut to ~1850-2000 I feel really sluggish and my eyes feel drained and my face feels heavy, drinking enough water (~3L a day), I'm still making gains, recently hit 230lbs on the squat, I'm going over my protein macros and I'm hitting the others (I think) but I feel like at this level I might have to dip down to 3x a week
You really need to rest or you'll burn out even more Plus your joints will get fucked if you lift heavy too often without rest, think about your longevity
Jordan Brooks
If you don't want to take a resting week, sleeping more might help. I'm talking 10-11 hours a night for a good week. It helped me regain the energy to hit the gym when I was running a 1000 kcal deficit.
Julian Robinson
This isn’t a viable option for me, I’m still in school and come home every day shattered, it’s hard to dedicate yourself to studying, eating and lifting.
Ayden Howard
That's too much water and too much food.
Energy levels are mental when you are basically not eating bad food hence all the placebo effects people get from coffee and tea.
Essentially you aren't motivated and are bored. Be less boring
Cooper Morris
I slept 12 hours last night because I was sore everywhere and tired and I feel much better today.
Nolan Evans
i just started working out again friday 6ish days ago after taking a resting week, are you sure? rest for how long? I just started working out again friday 6 days ago or so after a resting week that's usually how long I sleep, I sleep 8-9 hours minimum usually hit around 10-11, but I always toss and turn in my sleep and briefly gain consciousness for a few seconds multiple times throughout the night this isn't me >That's too much water and too much food. dude this is 1850kcals a day, I need at least 3000 just to fucking maintain my weight with this level of exercise, how the fuck is that too much food and water are you just blatantly baiting or just absolutely retarded? not me either
I would recommend chilling for 3 or 4 days, but.. wait.. now I just realized that.. You're working out 5 days a week and eating at a 1150 calorie deficit you idiot. Eat more, or train less. Your body can't recover all that damage with that little to work with every night.
fuck ok, i'm just going to take a break and start again monday, I better not be loosing any gains or I'll be mad af, can't loose that almost 250lb squat soon-to-be-300 brah. I'll just do some incline pushups on my desk and some situps to keep the pump going, maybe some weightless squats here and there
Green tea lowers testosterone and tastes like shit.
Oats lower cholesterol and thus testosterone production, while also containting fermentable fibers that support the formation of bacterial toxins, which will increase cortisol and serotonin, thus lowering testosterone. You also don't absorb any of the nutrients from oats because all whole grains contain phytic acid which block the absorption of nutrients, especially calicum and zinc.
Milk, sugar, tangerine is great.
Change chicken breast to red meat for a better fat profile and more nutrients.
Broccoli and other cruciferous vegetables contain goitrogens which messes up your thyroid by inhibiting your body's ability to use iodine.
"To our knowledge, DIM is the first example of a pure androgen receptor antagonist from plants." Yikes.
Why are you eating dinner without carbs?
Olive oil is not that bad, but coconut oil, grass-fed butter, and cacao butter is best.
Only drink when you're thristy. Chugging lots of water is a normie meme. It will make you piss out your electrolytes and b-vitamins, and you might also get hypothyroid symptoms such as cold hands and feet.
red meat has wayyy too many calories and barely any protein
600g ground beef has only 84g of protein yet 1,992 calories, which is already 140-150 calories over my entire daily limit, whereas 600g chicken breast has only 990 calories and 186g protein, way more than double the protein and half the calories
if we're talking androgen receptors, milk and red meat contains pure mamillian estrogen, literally exactly identical to the one in estrogen shots for trannies, but like all things consumed in moderation, it doesn't pose any significant effect, much like the androgen antagonist effect in broccoli, it's not going to significantly lower your testosterone, just like eating apples with literal cyanide in it won't pose any carcinogenic effects or kill you, it's just childish to assume it would, it's like not drinking water because it contains bacteria and parasites that can kill you, much like our immune system, our endocrine system functions to counteract the effects of minor setbacks in balancing
>Why are you eating dinner without carbs? I am, the amount of broccoli i'm eating contains around 15g carbs, and with the oats, sugar, milk, and tangerine I consume it's enough carbs >Only drink when you're thristy. Chugging lots of water is a normie meme I don't chug water, I just happen to drink more than or around 3 liters of water a day >Also, eat more salt I put a little too much salt on my food
ITT: A eager adolescent trying to max out burning his candle from both ends instead of listening to his body that tells him to rest more/train less and eat different. I guess rhabdo is his middle name, as soon will be revealed.
Michael Reyes
>Milk, Sugar, Tangerine is great >Milk, Sugar ????
Jason Kelly
I seriously don’t get how people can do this. Eat the exact same thing twice a day, every day. I would literally kill myself within a week. Food is one of my favourite things in the world. I would rather be dead than restrict my diet in that way. This is not to say I’m unhealthy, I still eat healthy, just not like an autistic psychopath. OP change it up a bit, you’re probably feeling like shit cause you literally only eat one thing.
Leo Diaz
i alternate the seasonings and preparation methods of the food to trick my brain into thinking I'm eating something new, i.e one day i'll have curry chicken, the next lemon pepper garlic, the next cumin corriander, the next oregano basil vinegar, maybe a onions sauce stir fry, I'll alternate between baking pan frying stir frying and grilling, i'll try shredded chicken, whole chicken, butterflied chicken, diced / cubed chicken and thinly sliced chicken. For the oats i'll switch between a blended shake and normal boiled oats with or without cinammon, and ocasionally make a pancake out of them; for the eggs, i switch between standard salt pepper onion and garlic powder, standard + cumin or standard + curry and turmeric, maybe add some dried chili flakes or cayenne pepper powder here and there, maybe even some lemon juice
tl;dr it's not hard to eat the "same thing" as long as you know how to cook, your brain can't really tell it's the same thing if it tastes and feels completely different
Carson Young
Most people recommend a ~500 cal deficit for cutting for this exact reason
Dylan Cox
Did anyone else think those pillow corners were nipples?
Drop it to 4 days. Also 30% bf while being 6'1@224 and doing 300 squat? Sounds like bullshit. Post body. Your deficit is too much if you're doing some type of strength training.
Jaxon Mitchell
You need to drink distilled water. Elemental sources can not be metabolized by the human body, it poisons and causes death in humans. Inorganic minerals can only be absorbed through eating plants
Juan Edwards
Small, perky breast with a nice, pencil eraser-sized nipple. Probably on a very fit, athletic frame. A runner, maybe? With nice thighs and toned ass. Probably wears her hair short. Blue or bright green eyes. Very pale skin.
Blake Lopez
Good way to die.
Brandon Jones
lol
James Bennett
why do you even bother asking for advice if you believe you're correct in everything you do?
yeah yeah looks like that's what I'm going to have to do
it's 230 not 300, but topkek at thinking that's heavy, are you a skinny manlet or something? Those 70lbs make a big difference btw, but i could probably do 250 if I got a good nights sleep, got myself a nice pump and popped some caffeine pills
i've been lifting for nearly a month now, not going to post body. I've cut from 2300/day to 1850ish/day a few days ago, according to my father we have naturally strong legs but weak upper bodies and backs which explains why I can only deadlift 150lbs and bench 110 but squat that amount, I recall my dad telling me he used to leg press well over twice his bodyweight when he was skinny as fuck dude I think you forgot to take your meds mr.testosterone if you think you actually give out good advice then I'm afraid you might have to kys
I've already taken the recommendation of a few anons on here, take a break til monday and reduce 5 days a week to 4 possibly 3 days a week and maybe slightly up the calories just a tiny little bit, like maybe an extra banana or a 1/2 cup of rice with each of my chicken and broccoli meals
Didn't say 300 is heavy but it's near 3 plates and I was trying to estimate how much muscle your got under fat. People usually underestimate or overestimate their bf %.
I know that feel OP, maybe deload week and switch programs? I'm retarded at programming and my 5x5 with my 5RM to failure every other day is building a lot of fatigue
Sebastian Nguyen
Nvm just saw that your squat is only 230 lbs
Matthew Moore
i used body measurements taken from a tailors tape I ordered along with my height (which I also measured with a normal measuring tape) and weight on multiple bodfyat percentage calculators and that's what came out everytime, obviously it won't be as accurate as a DEXA scan but it's pretty accurate. My lean body mass is around 155.86lbs but I'd say I have a little bit more muscle rest in protein yeah, training yourself to failure isn't very wise, kind of hypocritical coming from me because sometimes I like to bench / overhead / squat to failure, and yeah, I'll be hitting that 300 mark pretty soon though user I'm gonna make it brah, pretty sure I can do 250. Making it one of my top goals to be able to squat at least 300lbs but fuaark I feel like I'm overtraining my legs but they're naturally stronger than every other part of my body my back and upper body's weak af can hardly deadlift 150 and bench 110 but I wanna get that 300 mark. Ok, here's what I'll do I'll hit the 300 mark then focus on upper body more and just hover my squat at 300 til I can deadlift / bench at least 200
Looks like I'm going to have to stop until monday, do some incline pushups on my desk some situps and weightless squats until then and go from 5x a week to 3-4x a week if I ever hope to not be a zombie at this 1000+kcal deficit level even with all these protons
oh yeah I should also mention I'm not taking any supplements or roids whatsoever, don't even have fucking protein powder
But I feel like if I get my hands on some creatine + pre-workout, some of that 50g protein powder, BCAA's, and maybe some 5HTP and caffeine pills I can start going to 5x a week again if I just add an extra 100 or so calories, def going to get my hands on that stuff soon so once I do I'm gonna try 5 a week again see how it goes
OP that's a 1200 cal deficit. Why didnt you stick to where you were comfortable at?Slow progress is better than fast because metabolism isnt linear. Also are you consuming more on days that you lift because for some reason regards put themselves at a deficit and forget that they still need to eat as much as they burned off that day so they are still in that deficit.
Ryder Martinez
Yeah doing this shitty training by going to failure my OHP max is 185 so it works but it's brutal going to the gym and doing 5x5 at max effort over and over again. Regardless you should make sure you're getting ~150g of protein or more every day and sleep 7+ hours every night. From then on it's just trying hard and genetics in terms of your body's response to volume and intensity
Asher Adams
Your programming/routine is fucking shit. Do a template that has been tried and tested and never failed like SS, grey Skull or 5×5. You squat 300 lbs but cant deadlift 150? Something sounds too fishy to me. Your clearly a beginner and should be doing a beginner program. If you want to cut that's fine but 500 kcal should be your max especially since your chasing numbers. Train 3×/week with progression and overload each week until you hit 1/2/3/4 and do some cardio on your off days. If you have good work capacity do cardio on training days as well. If you keep doing your shit program and this retarded eating schedule you will fail. Repent zoomer
Jayden Stewart
I think if I can add a 100 or so extra calories for a small banana and an extra tangerine or 1/2 leveled cup rice with each of my chicken and broccoli's I'll be alright, max 200 though don't really wanna go much over 2000 I'm trying to get some nice gains and progress
I'm very rarely hungry because of all the protein I'm eating and if I ever get any cravings I just eat a tangerine or two and chug a few mugs of plain green tea with mint and the hunger completely goes away for hours so I don't think I'm at a very large risk for binging
I eat the same every day which means I do eat the same days I lift but the maintenance factors in the 4-5 days a week exercise level I was at, my BMR is 2157, my sedentary maintenance is 2527 and my 1-3 times exercise a week is 2895, so I figure if I drop my exercising to 3-4 times a week and go real light on the 4th day I'll only be at around a 1000 cal deficit and maybe if I add that extra small banana and tangerine or 1/2 cup rice with my chicken and broccoli's it'll only be an 800-900 deficit 5x5 isn't that hard I usually do a few more sets because I actually feel like I'm not training enough hence the going into failure on some of my exercises but I will admit it gets fucking tiring after the 3rd-4th session. I guess 3 times a week plus some weightless compounds and jogging once a week is the sweet spot >you should make sure you're getting ~150g of protein or more every day and sleep 7+ hours every night if you read my posts you'll see I'm eating well over 200g of protein and sleeping 10-11 hours every night
I toss and turn in bed and will often drift in and out of consciousness multiple times throughout the night however because I have RLS (yes I checked my potassium) bu I don't think that is what causes most of it and it probably fucks up my gains but I don't want to take any sleeping pills because that'll fuck up my gains too so not too sure what I can do there
>I'm a fat guy eating at a severe caloric deficit, and I'm tired all the time.
Oh shit somebody call Scooby and the gang, we've got a mystery on our hands. In all seriousness, you just have to power through it. Everyone thinks that lifting heavy objects is the hard part but it's not. Once you're in the gym, it's easy as fuck to get yourself to pick something up. It's getting out of bed when you feel like fucking trash that's the hard part.
In any case, you can lower the frequency to 3x a week and be fine. If you're not getting enough sleep (and it sounds like you're not) or eating enough (you're operating at a deficit) then a lot of that training you're doing is probably going to waste. Take a deload week, and come back again with a program that's lower stress, and you can go back to full intensity when you're not cutting anymore.
Vitamin D gives you mood gains like you wouldn’t believe. Go lay in the sun for 30 mins if you can. Else buy a vitamin d supplement and take it with breakfast, it should help your motivation
Levi Rivera
lmao nice assumption there phaggot, I do a modified form of ripptoe's 5x5 ABAB friday then BABAfriday minus the skullcrushers on daily accessory, but anyways looks like I'll have to switch back to the standard 5x5 of just ABfriday - BAfriday (which is what I was doing from the beginning until I upped the ante and cut my deficit even more since I wasn't getting hungry with all the protein I was eating) and maybe add a day of weightless pushups squats and situps
also I told you I have genetically strong legs and a weak back / upper body, my back is so weak my spine wobbles and caves in when I do pushups and cracks / adjusts itself but my legs are very strong, my dad was well under 200lbs a skinny twig yet he could leg press well over twice his bodyweight >It's getting out of bed when you feel like fucking trash that's the hard part this is not the hard part >lower the frequency to 3x a week and be fine yes yes that's what i'm going to have to do >you're not getting enough sleep (and it sounds like you're not) if you read any of my posts you'd see i get plenty of sleep >a lot of that training you're doing is probably going to waste even though I'm on a deficit I'm getting well over my protein macros and still making gains >Take a deload week, and come back again with a program that's lower stress, and you can go back to full intensity when you're not cutting anymore. I'm gonna take a complete 5 day break then start again monday with what I was doing when I started which is ripptoe's 5x5 3x a week and maybe some weightless compounds and jogging thrown into it once a week
...and add 100-200 extra cals cycling through a small banana and extra tangerine a day or 1/2 cup rice with my chicken and broccolis my vitamin D levels are fine I got myself tested not so long ago
sun's a meme by the way I got all the vitamin d i needed from food and it was actually higher than my bitchexstepmom's levels and she spends all day out in the sun
Your missing the entire point you CANNOT make gains in a catabolic state. When you are in a deficit you lose weight, muscle and your metabolism gets shot. There are too many variables that you clearly dont understand about training and nutrition. Theres a clear difference when it comes to what you want to do and what you need to do. What you want to do doesnt make sense and you wont be able to stick with it. What you need to do has been tried and tested and never failed. The choice is yours user, either listen to other beginners who dont have the knowledge or experience or listen to those who have applied simple principles and have never failed. You going to take the blue pill or the red pill?
Julian Davis
>"guys help" >okay >"wtf are you stupid or something"
You really turn into a catty bitch when you're hungry, don't you? Shove a snickers down your cavernous maw and calm down some.
Bentley Howard
you gain muscle by consuming enough protein and amino acids to regenerate the torn fibers phaggot read the sticky, that's why I'm making gains and increasing my weight everytime I go to the gym even though I'm on a deficit, that's why when I stand on my toes my calves and quads push out of my fat and biceps push against my chest while bending my elbows to scrub my underpits in the shower when previously I had no muscles there at all
in fact if anything even though i was on 2300 a day because I wasn't eating enough protein as I am now my gains weren't as good and I wasn't increasing my weight as fast, also I wasn't loosing as much weight. I only lost ~0.5kg in 2 weeks on 2300-2500 a day, meanwhile I cut to 1850, workout hard stay hydrated for a few days and boom, 2kg lost already >Shove a snickers down your cavernous maw and calm down some LOL you sound more butthurt than I am, you're just mad because your "advice" is shit and you got called out on your absolute bullshit
if you read any of the posts here you'll see i've already taken some advice from other anons and am executing it, but all you care about is you and your shitty bullshit "advice" of course which is why you're mad
but it's ok brah, I don't blame you, if I was that much of a dumbass I'd be mad for finding out I was a dumbass too
user you gotta realise that it is about being consistent. I dont really see the point of lifting heavy 5x a week as a natty you will just run into problems with recovery. Working out 4x a week is enough and even then you shouldnt go heavy as fuck every workout either, I learned it the hard way.
So if you want to do a lot of stuff what works well for me is lifting 4x (2x more volume 2x more strength focused) and do small workouts at home 2x (forearms, abs, biceps, calves). Then ontop of that you can do cardio 1-2x a week. My prefered option is to run once a week and then do some boxing the other day as it spreads out the load a bit more and is easier to recover from imo.
But for me personally that is the most I can do while still having good recovery. And even then when I have a lot of stress at work or dont sleep well I have to go easy on the cardio and additional work at times...
Luis Gutierrez
>I do a modified form of ripptoe's 5×5 So that means you came up with it yourself. If anyone here is a phaggot it's you S O Y boi. Your a beginner and beginners are advised to stick to the program not go off and do their own thing you fucking retard. You've probably never even read Practical Programming but yet you decided to create a retarded program anyways where your asking if you need to deload for a week when your numbers are 110 lbs for bench, barely 150 lbs for Deadlift and Squat your supposedly hovering at 250 for a 1rm all while being 30% bf and on top of that your in a -1000 deficit. Buddy it's time to press pause and quit game and start all over. Maby you'll get the results you want but only at the cost of you ruining your metabolism and other biochemical fallacies you'll endure like fucking your endocrine system up because "HEY GUYS I THOUGHT IT WAS A GOOD IDEA TO PLUMMET MY HORMONES BY LIFTING MAX EFFORT WHILE ON A CALORIC DEFICIT, BUT IM NOT RETARDED RIGHT GUYS?"
>LOL Dude relax, you're reading wayyyy too much into it. I don't know why you make an advice thread and get this upset over getting advice, but then again I also don't know why you're fruitlessly arguing with anonymous people over anecdotes about muscle building, so whatever I guess.
William Russell
OP is a gigantic insufferable faggot but he is kind of right here. I lost 90 pound while building up muscle. It's possible for lardasses, but it's not as fast as gaining musclemass on a calorie plus.
alright everyone gnight yeah that's what i'm going to do sigh i wish i could argue with you scientifically illiterate faggots all day but unfortunately i actually have a life so godspeed with whatever the hell it is you're doing, all I care about is results and that's exactly what I'm getting topkek even he has to admit it, yeah i've lost over 7lbs and gained a good amount of muscle, went from bAREly even being able to squat 30lbs to squatting 230, could easily do 250 with some caffeine, and when previously i had absolutely no muscles on my body my quads and calves push out my fat when i flex them and my biceps push against my chest and slightly push out my fat when i bend my elbows to scrub my underpits in the shower, all of this being achieved by cutting because it's literally just fucking protein and amino acid intake, you could eat thousands of calories but if you don't eat any fucking protein you're never going to gain any muscle or if you do it's going to be so minute it wouldn't even be worth the effort
which is why I wasn't making gains for shit on my 2300-2500 cut because guess what, I wasn't eating enough protein, ooh but I was eating muh calories lmao
stay mad fags, me and this user and that user will be making gains and loosing bfat while you colossal queers cry with your 5,000 calorie dissolvable suppository dildos up your ass
You my friend are a fucking moron with 0 comprehension clearly. You do know the difference between catabolic and anabolic right? You just stated that your getting gains while eating a sufficient amount of protein right? The reason why your "gaining muscle" is most likely because your a beginner ie. you were a neet before and did fuckall your whole life but your "gains" are going to come to a screeching halt. Also eating more protein doesnt do much in terms of you putting on more mass brainlet show me any study that proves other wise I'll be waiting. Heres a link so you can understand a bit more about protein and not the sliding filament theory for muscle fibers that your talking about ghr.nlm.nih.gov/primer/howgeneswork/protein
Jaxon Peterson
>scientifically illiterate -MSc. In Biochemisty -BSc. In Paramedicine
ACP for major metropolitan area. My wife lifts more than you fatty and enjoy making no gains with your shit programming and poor lack of knowledge for nutrition.
