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@defd2000 $25/m on a gym and ~60$/m on protein powder. that's kinda it. i get accessories as needed, but prob spent like 100$ on those over 2 years.

@godisworking101 tldr: your program kinda sucks, and you could be spending way less time. 3 hours PER session? how do you have a scheduling conflict with a gym, but have 3 hours to do a bunch of isolations? find a proper program in thefitness.wiki, and then spend 40-60 mins per session 3 days...

@godisworking101 3 hours per session is a lot unless you're doing it professionally

@divinity3 what is a "surgery snack" as opposed to a normal snack??

@silas0307 there were two parts to that question... if your diet and training is anything like your posting, it's half assed. do you actually want help or just feels dumping? w/e just read all of thefitness.wiki and commit to something.

@silas0307 ARE you fat and strong? or are you just fat?

@cap1975 it kinda is tho. you're def not paying for a gym at that point, you're paying for an aesthetic.

@wally1648 it hard to tell from the angle, but it's possible that you have side-to-side imbalances as well as not bracing properly like others have said. look up mcgill's big 3 on youtube, and do those a couple times a day and as a warmup. i've also been doing banded squats as a warmup in...

@olives well hey, you're gaining instead of losing, you're off somewhere. good luck, you'll figure it out

@olives yea and thats all good, but again i think you got wrong numbers for your tdee and calorie target, and you ended up on a bulk instead of a cut. but now that you know 2200 cal is too much, aim for

@olives i think if you were really at a 500-1000cal deficit every day for a month, you'd be down in excess of extra water weight. 500-1000cal is actually a very big deficit that would impact your weight on a weekly basis. the fact that you didnt lose weight isnt necessarily a bad thing, and at...

@olives there are 2 numbers that are the closest to accurate; the calories you count from your food, and your scale weight. if you were on top of it and honest, your calories should be accurate +-100-200 cal. your scale should be set in the same place and used almost everyday. if you count...

@ecco 3 weeks is enough to not lose more muscle mass, so imo it's worth it

@sharkbait13 their sentence structure is weird, but im pretty sure they mean when they get to minute 26 out of a 30min workout

@swc1293 1) technically you should be calculating it for lb of lean mass not "healthy body fat." your lean mass would still be below 220. 2) you can eat as much protein per meal as you have to. you can do 50g a meal and have 4 meals or break it up however you want.

@lostsoulz12 if you add 3 more sets of the big coumpound lifts that you do for 3-5 reps (dl, squat, bench), you'd be doing pretty good. check out thefitness.wiki if you havent already

@ttcmacro the simplest way i can describe it, is you take your 3-5 rep max and thats your "Training Max" (TM). then you work multiple sets at different %s of your TM. read up on some sample templates on the wiki today im doing squats. based on the template im running(leviathan), i'm going to...

@ttcmacro squats and deadlifts will make your back and hips stronger, allowing you to move and pick up other weight more easily. injuries usually are cause my mismanaged load and fatigue. if you're worried about injury you can avoid going for all out maxes. you can train within 50%-90% of...

@myheartisyours01 you're doing something new and your body is feeling something new. dont worry about it check out thefitness.wiki it has a lot of good information about what to expect when you're starting out

@mynamechef i always round all calories up to the nearest hundred when on a cut. this is a mental shortcut, and you can use a scale to see if you're losing weight week to week. if you're not, eat less than