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@activatedalmond You are not in a caloric defecit, youll know when you are in a caloric defecit because youll be losing weight dont rely on expendature calculators. im 6'1" 214 and I am around 1800 calories to lose weight.

@hellokitty You are squating the hex bar deadlift. This is still too many isolations. Please just do something like GZCLP Use the standard conventional deadlift, and low bar squat, standing ohp, and standard grip bench all with a barbell In the program i linked Id swap DB row for Barbell...

@jlchoa I think you are not training properly and or hard enough. You should be able to build muscle for atleast 10 years

@csmnlm dont be afraid to bulk. Also unless you are shirtless more so than the average person i wouldnt care too much about a six pack or 29 inch waist. A natural is only gonna look like they lift when they arent super shredded. Atleast prior to having years or decades of muscle building

@mamared1 maintenance work in the gym 7x a week 4 meals a day no more than 10g carbs preferably something micro dense, 0.33g protein per 1 pound body fat per meal. Fat would be only whats from protein sources. Lean proteins only. at 215 you can lose 2-4 pounds per week depending on your body...

@spiritualfriend you can do a mini cut, where for 4-6 weeks you cut 4-7 pounds of fat

@oregongirl1 Okay mayhaps for a 120 pound person but as a 200+ person i can have fluctuations greater than half a pound so it throws off tracking tissue gain. He needs to do around 0.5% weekly

@spiritualfriend do 1 pound a week, its hard to track anything less than 1 pound. You also are new to the gym so it should be okay to bulk more aggressively

@mercychild I guess since 7 hours isnt optimal and theres nothing you can do to get more than 7 hours of sleep you should quit lifting

@dawn16 natural bodybuilding at its finest

@dawn16 I highly recommend mods take your posts down and no body follows this advice. Especially as it pertains to the context of OP's issue. Lack of sleep which is incredibly detrimental to natural testosterone/ hormones in general/ and overall recovery. You are supplementing with TRT which...

@stupidmike this should be the top comment, that or unfollow. I only follow people who drop knowledge on the daily and dont flaunt their shit

@dawn16 Your on a fucking natty bodybuilding sub telling a guy sleep isnt no big deal, while using hormones that help aid in recovery

@d33smth Depends on your goals and genetics. Some people have abs at 12% some people can easily get to 14% and anything more is just way more effort. You can safely cut for 5-6 weeks at around 1-2% body weight per week. So really its just a 6 week break from bulking, and if you do it right you...

@kalwa But are you getting bigger

@d33smth Yes you should also bulk for atleast 3 months and if you are just trying to look good and build size then do a mini cut when you reach 15% or so body fat. After 15% is when we start to feel fat and after 20% is when your likely not gaining muscle at a decent rate anymore.

@d33smth 1 pound a week seems fast but you are 6 foot and you feel like you look no different its because 10 pounds even if it was all muscle isnt going to look radically different. Its also far easier and quicker to lose fat, so best thing to do to ensure you are building muscle is to put on...

@d33smth is it consistent? Its possible you are only bulking some months or weeks but have periods where you arent in a surplus. You can only gain so much muscle in a given timeframe so say for 3 months on your bulk you gained the majority of your weight. its only gonna be as much muscle as...

@d33smth You claim you have been bulking for a year yet only put on 5 pounds, thats either less than half a pound per month. Or you werent actually bulking the entire year. You need to have steady increases in bodyweight week to week, month to month EDIT: also 5 pounds of muscle isnt going to...