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@nowhereman Find out what your macro nutrient goals are And calculate it then do a 500 caloric deficit but out of anythjng else make sure you walkways hit that goal Let’s say you are 200lbs you can calculate either .8gm of protein per lb or 1gm per lb you should be eating every day.. Always...

@nowhereman Take it from another man who’s been in the gym for 3 years working out hard. As you did.. the only thing that made the difference for me was. Focusing on my protein.. for the 3 years of working out. I didn’t prioritize shit.. I tried to diet or lose weight but never prioritized...

@nanathalieee Try psmf if you are trying to lose fat.. High protein low carbs low fat .. guaranteed you will lose those lbs.. its a hard and difficult cut but if you aren’t maxing your protein while in a cut your body will eat your muscles along with your fat at the same time on a cut

@storiesfly You can try eccentric pull ups ie working on negatives to improve your back strength to do more.. what’s helped me is using bands for my pull ups.. I also struggled with volume I’m a heavy guy 225lbs and I can honestly say I can do 10x3 set pull-ups now without fatigue. So what I did...