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6’2.5” 180lbs still fat
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Date: August 25th, 2025 10:12 AM Author: exciting angry site Ok not really fat, but I am not shredded. Still have some love handles and a some belly flab (because I used to be fat). Have the makings of a four pack at the moment. Going to set the next goal at 172lbs. I want to trade 10lbs of fat for 2lbs more of muscle. I figure this takes me three to four months.
Go to prior thread for what I am doing, but I think I am going to go back up to 1200 calories a day (at 1000 for the last week which is 100 of fruit and the rest almost all lean protein and most days I was at more like 800). I walk an average hour a day on a treadmill five days a week and I lift for on average 90 minutes six days a week. I also do a lot of prole goy Mr. Fixit things, but those will ramp down when it gets colder. I am also out of wood to chop and split. :-(
An issue I have is finding clothes that fit. My chest is 47in measured (I think because I was fat I have a barrel chest) and my quads are big. I need pleated or relaxed fit pants as for example Levi’s 501 look like skinny jeans on me, but slim fit dress shirts I still look like a pirate. This is fine under a suit, but I don’t know what I am going to wear when it gets cold and I can’t wear slim fit polo shirts (which stretch). I suppose it does not matter as I can wear a coat/jacket/fleece but I would like some decent dress shirts. |
Date: August 25th, 2025 1:05 PM Author: talented double fault how much can you squat/dl/bench? (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49211299) |
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Date: August 25th, 2025 9:19 PM Author: exciting angry site Don’t know. I only work out at home and I am not going to try to max out alone. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49212418) |
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Date: August 26th, 2025 11:09 AM Author: Motley goal in life pit (guy struggling to hit 130) (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49213408) |
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Date: August 26th, 2025 12:33 PM Author: talented double fault ok well what were your sets like the last time you did each? Weight/reps/failure? (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49213608) |
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Date: August 26th, 2025 3:18 PM Author: exciting angry site Two plates squat (bad knee), maxed out bench at just under 300 (285 IIRC), never deadlifted (it’s knee again) but that was a long time ago. I doubt I could bench two plates now. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49213981) |
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Date: August 25th, 2025 9:35 PM Author: buff indecent patrolman church Try some of the Flint & Tinder stuff. The fit may work for you.
https://huckberry.com/store/shop/bestsellers
Maybe also try their waxed canvas: https://huckberry.com/store/flint-and-tinder/category/p/75996-bighorn-waxed-jacket |
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Date: August 25th, 2025 11:51 PM Author: exciting angry site Thank, but those are not really dress shirts. Maybe I need to *gasp* go to an actual store to buy things. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49212677) |
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Date: August 26th, 2025 10:20 PM Author: buff indecent patrolman church Ew at place going (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49215202) |
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Date: August 26th, 2025 10:29 PM Author: Violet Garrison French Chef Wtf? Mods! (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49215245) |
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Date: August 26th, 2025 6:58 AM Author: Fishy marketing idea Describe the increase in pussy this has annealed to you (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49212926) |
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Date: August 26th, 2025 10:33 AM Author: exciting angry site GFNLHMA inspired me to this lifestyle. God bless her. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49213301) |
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Date: August 26th, 2025 11:09 AM Author: Motley goal in life pit Are you slow?
You can't add 2lbs of muscle on a diet of 1200 calories a day. It doesn't matter how much you lift. |
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Date: August 26th, 2025 3:21 PM Author: exciting angry site I am slow. I have been gaining muscle with 1000-1500 (show by size and strength). Your body converts fat to energy. I have fat to spare. I am not some pro level lifter, I get noob gains (or rather not really lifted hard in forever gains). (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49213993) |
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Date: September 5th, 2025 1:33 PM Author: Green bawdyhouse therapy Your body only converts fat to energy when it doesn't have a more convenient source of energy, e.g., carbohydrates. So if you cut those, i.e., eat keto, you're right. That's how i lost weight. Hth (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49238875) |
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Date: August 30th, 2025 12:11 AM Author: exciting angry site Amazon essentials dress shirts (slim fit, Oxford, Oxford stretch, and poplin varieties) are on sale for $12-17. The $150 I spent on some should get me by for a while for all non-suit occasions (and I could wear some with a suit in a pinch). They are wrinkled and crap and too small in the chest and too big in the waist but whatever. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49223536) |
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Date: September 5th, 2025 12:49 PM Author: exciting angry site 179lbs
Decided to get close to maintenance calories and redouble my lifting efforts by actually doing core and going hard on legs. I don’t know what maintenance calories are though. 2000 maybe? |
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Date: September 5th, 2025 12:50 PM Author: Filthy underhanded meetinghouse regret Basal metabolic rate by height;
6’2.5: 2100 6’: 1400 5’10: 500 |
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Date: September 5th, 2025 2:21 PM Author: exciting angry site 5’7”: -100 (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49239024) |
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Date: September 5th, 2025 12:52 PM Author: poppy blathering business firm XO is incredibly dumb when it comes to fitness advice. If you weren’t an athlete from age 5 and lifting religiously you’re not going to make significant improvements in how you “look.” (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49238785) |
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Date: September 5th, 2025 2:26 PM Author: exciting angry site This is demonstrably wrong. If you were an athlete who lifted a lot, it comes back really quick even if you are a short, gay, 60 something Asian lawyer like me. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49239046) |
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Date: September 5th, 2025 3:50 PM Author: Soggy stead incel (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49239305) |
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Date: September 5th, 2025 3:50 PM Author: Soggy stead incel lmao retard (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49239303) |
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Date: September 5th, 2025 1:26 PM Author: aggressive self-centered background story ticket booth is anyone irl giving you shit about being "too skinny" yet? im a couple inches shorter than you and went from 225 or so down to 190 around a year ago and people were acting really weird about it (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49238855) |
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Date: September 5th, 2025 2:23 PM Author: Filthy underhanded meetinghouse regret What’s your Waist (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49239032) |
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Date: September 5th, 2025 2:27 PM Author: exciting angry site Anything >32 is an embarrasment (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49239054) |
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Date: September 5th, 2025 3:45 PM Author: aggressive self-centered background story ticket booth idk dont measure it but ive never worn pants bigger than 34. even when i was 220+ all my jeans and casual stuff were labeled 32.
havent ever had much visceral belly fat afaik |
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Date: September 6th, 2025 7:04 AM Author: exciting angry site Ya, at 220 your gut is overhanging a 32 or even 34 waist pants. Actual waist is what matters. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49240445) |
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Date: September 5th, 2025 2:25 PM Author: exciting angry site Ya, GFNLHMA said I was getting “too thin.” I went on a rant about Brad Pitt and needing an 8 pack (something like 6 figures, 6 pack, 6in is now 8 figures, 8 pack, 8in), showed her leanbeefpatty’s core pic on Instagram where I commented #GOALS, then the next time I saw her she said she lost 3lbs (not that she needed to at all). (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49239040) |
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Date: September 5th, 2025 3:45 PM Author: aggressive self-centered background story ticket booth (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49239297) |
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Date: September 6th, 2025 5:01 PM Author: Soggy stead incel (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49241565) |
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Date: September 11th, 2025 4:45 AM Author: exciting angry site 176lbs. Messed around with eating some carbs insofar as I ate a box of black beans and rice over the course of two days and I will go out and have four drinks once, and in one instance, twice a week (vodka or whiskey is better than NA beer calories for calories). Conclusion is that it is not worth it for me to eat a material amount of carbs, and I should get them from fruit, veggies, (and alcohol) if I do.
Overall, not fat really, but have some fat left to lose. Also I look jacked in clothes. Narrow waist and a barrel chest and big arms is a good look. Without clothes, I still need a lot of work.
Work is a lot now, so I am doing 4 days a week lifting as opposed to 6-7 and I buy into the recovery thing and I do think I was overtraining by arms.
Been averaging 1500 calories with the additional calories over 1000/1200 coming from switching pork tenderloin and chicken to steak and ground beef more. Basically I do non-lift days 1000 and lift days more like 2000. |
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Date: September 11th, 2025 5:10 AM Author: crimson charismatic indian lodge feces the problem here is that you are a twink. you would be doing better if you built a decent base of muscle before cutting. you don't have enough muscle so you are forced to eat PBS starving somali children fundraiser calories to continue losing weight (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49254087) |
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Date: September 11th, 2025 9:24 AM Author: exciting angry site Fair, but I have a two pack and shadows of a four pack now so whatever. Until I look like Brad Pitt in fight club I am going to keep going. I am also getting stronger in spite of my crazy diet. Did 15/12/9 curling 45lbs dumbells to failure with decent form this morning. That’s progress. I have 16 3/8” biceps, which is not huge, but there is zero fat on them.
Edit: I eat healthier food than literally anyone. I feel bad if I eat boneless skinless chicken thighs rather than breasts. I consider rice to be terrible, I ate whatever is in one small box of beans and rice in the last few months. I eat top round because strip steak is too fatty and I trim any fat off the top round. I have had zero sugar in months (including things where it is added to a food). I have had three small pieces of bread in three months. I eat shrimp plain. I don’t use protein powder. I have had three or four French fries (cooked in beef tallow) as far as fried food. |
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Date: September 11th, 2025 2:59 PM Author: crimson charismatic indian lodge feces Brad Pitt is not a good goal physique. There's this pic of him on the set during filming of Fight Club, I looked for it but couldn't find it. He's sitting on the ground wearing shorts so you can see his legs. He looks like an anorexic 13 year old girl. It's the most pathetic thing you could imagine. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49256396) |
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Date: September 11th, 2025 9:11 PM Author: exciting angry site It’s a good goal for me because I won’t ever be that svelte of build so if I shoot for that I will end up in a really good place. My bone structure/genetics just won’t do it to look like Tyler. I could maybe get close (see Christian Bale in his various roles) but my chest, shoulders, and hip structure or I guess frame overall won’t allow it. To give an example, my belt sits flat across my hips, I have so little stomach and such a large pelvis it’s totally flat.
I ate 2lbs of chicken breast, 300g of sweet potato, a can of green beans, a pear, and a small kiwi today. 1490 calories, 225g of protein. I walked 3 miles plus at a brisk pace and lifted for over two hours doing chest and arms. I am trying to get back to six days a week lifting if I can.
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Date: September 16th, 2025 3:24 PM Author: multi-colored menage internal respiration You have an eating disorder check your T levels. This is a feminine malady. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49275289) |
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Date: September 16th, 2025 4:16 PM Author: exciting angry site I have such high T when I take my shirt off it looks like I am wearing a sweater.
I like my ED (eating disorder not erectile disfunction). I am trying to have the healthiest diet possible. IDGAF if it is an ED or not, it’s better than 99.9999% of what people in the US eat. |
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Date: September 16th, 2025 2:58 PM Author: exciting angry site Not sure what happened, but I was 175lbs this am.
Long story short, Diamond Dallas’s twink comment got to me so I am eating more and lifting even heavier. I am probably going to hurt myself, but I want 18in biceps so I can say my biceps are the size my neck used to be.
Maybe it was the intense work out yesterday evening. I did hydrate a ton and I ate 1960 calories with 244 grams of protein and a fair amount of carbs in that so I guess I am still in a deficit? Or maybe it just burned all the glycogen in my arms (should not really do that much, today is leg day). I just don’t know. I also had/have been walking a lot (close to a 4mph pace but only a couple miles a day).
Anyway, as much as I like steak, I bought 10lbs of boneless skinless chicken and figure I eat a couple pounds a day. I do like the thighs better by a significant degree as they reheat nicer (I am indifferent when they are fresh off the grill).
I also discovered cauliflower rice. Broccoli and brussel sprouts are flame compared to cauliflower. Oh, and eggplant. 100 calories a pound. And who knew mushrooms had so much protein. Portobellos are pretty 180 with chicken. I use fruit and Celsius as preworkout. The actual preworkout and ashwandwhatever the heck it is makes me feel odd. |
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Date: September 16th, 2025 8:18 PM Author: crimson charismatic indian lodge feces "Maybe it was the intense work out yesterday evening. I did hydrate a ton and I ate 1960 calories with 244 grams of protein and a fair amount of carbs in that so I guess I am still in a deficit? Or maybe it just burned all the glycogen in my arms (should not really do that much, today is leg day). I just don’t know. I also had/have been walking a lot (close to a 4mph pace but only a couple miles a day)."
This is how weight loss has always worked for me. Seemingly flatlines for a while, then the weight gets flushed after a hard workout and hits a new low. Some of it is glycogen and will come back but most won't.
You need to be careful man. Most of my training injuries over the years were from lifting too heavy in a caloric deficit. You are probably overtraining right now if you are running a cut. The only way you are going to add mass to your biceps in a deficit is if you have amazing genetics to where your "beginner" training physique has 18 inch lean biceps. Not likely, but you can technically add some mass going from "untrained" to "beginner." Or if you were pretty far along and had them at 19+ before, then they deteriorated to 16.5, you might get them back to 18 in a deficit. But if 18 is your prior peak (or a new high), you're just gonna get injured.
Long frequent workouts targeting shit like biceps is not what I would do on a cut at all to begin with. Compound lifts, less workouts, less volume, maintain as much strength as possible. If you keep your strength high, you will BLOW UP when you start eating again. If you drag everything out, eating to be able to train at a high volume but not building muscle because you're in a deficit, eventually you'll just start wasting away. Your body fat won't be as low as you want because you didn't run a big enough deficit, and you'll hit a wall where your strength drops a lot because you've been in a deficit for too long. And this is all going to be magnified because you weren't starting with a decent muscular base to begin with.
I would bulk and build a decent base (not dirty bulk) and then do a hard fast cut instead of trying to do multiple things at once. |
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Date: September 16th, 2025 9:18 PM Author: exciting angry site Thank. I think my maintenance is around 1800-2000. I have the lifestyle and metabolism of a geriatric three toed sloth. Going from 1200 up to what I am doing now (eating more on lift days and less on rest days) with almost all protein has made me stronger, leaner, and bigger. I do think I have pretty decent genetics (at least for size). I don’t know what my biceps measurements were at peak, but it’s meaningless because I was fat. A long time ago I was a very strong and very large individual and a decent amount of the strength and muscle size, well … it seems to be coming back fairly quickly. I saw some study about muscle memory and regaining previous size quickly that seemed to make sense. I don’t think I am overtraining doing upper/lower split twice a week so lifting four days a week total, and even an upper/lower/rest/upper/lower rest six days which is what feels right to me is not as bad as I was when I was lifting some variation of arms/back/chest every day (and often doing random sets for fun all throughout the day — basically if I was not constantly very sore I was sad). Now I have built up enough stability in my knees/legs to do some actual lower body exercises albeit with not heavy weight (like two 45lbs Bulgarian split squats) is making me happy on not upper days.
I appreciate your concern and I tore the shit out of a shoulder last time I got on a kick (which ended with the injury). I have learned my lesson on heavy flyes. I have been half ass bro lifting curls and presses for decades so I think I am safe there unless I get to a point where I can go really heavy (which I feel no need to at this point). My biggest concern is that I reinjure my knee/ankle everything else that I destroyed before. |
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Date: September 17th, 2025 5:53 PM Author: crimson charismatic indian lodge feces You said you lifted for 2 hours. If you are doing that 4 times per week (8 hours total) on a deficit, that's probably overtraining. It's REALLY easy to get a minor tear from doing that, speaking from experience. And also easy to repeatedly aggravate it from working it again too soon or too heavy because it seems fine until you feel another pull. And it eventually turns into a permanent reduction in strength.
Also, if you were formerly really strong, your muscles are going to gain strength faster than your ligaments and joints can handle it. You don't want to wear them down. Definitely take some supplements for that even if they feel fine. |
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Date: September 17th, 2025 6:18 PM Author: exciting angry site What supplements? Thank (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49279136) |
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Date: September 18th, 2025 4:19 PM Author: crimson charismatic indian lodge feces if you don't want to do everything piecemeal you can take Orange Triad vitamins, which cover a lot of bases on their own including joint supplements. they're a little expensive and it's 6 large pills per day, but that's what i always used. and btw, you do need to split them into servings because if you take all 6 at once a lot of it will go to waste. then i tack some fish oil pills on top of that. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49282072) |
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Date: September 19th, 2025 8:52 PM Author: exciting angry site Thank, other than glucosamine and condroitan [sic] I have got all those supplements already but may switch to orange triad as that’s the kind of all in one I am looking for. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49285386) |
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Date: September 17th, 2025 6:26 PM Author: Violet Garrison French Chef OP -- your idea of a "healthy diet" is that of a retarded high schooler. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49279158) |
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Date: September 17th, 2025 8:20 PM Author: exciting angry site What should I eat then? (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49279668) |
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Date: September 18th, 2025 4:32 PM Author: Violet Garrison French Chef Eggs (organic pasture raised) Beef (Organic, grass fed/finished) Salmon (wild caught) Blueberries (organic, wild) Greek Yogurt (Organic, grass fed) Avacados Wallnuts (organic) Almonds(organic) Macadamia Nuts (organic) Brazil nuts (organic) Sweet potatoes (organic) (ideally purple) Beets (organic) Brocolli (organic) 5-10 other DIVERSE veggies (organic) And, to fill in any extra needed calories: -Lentils (organic black) -Olive Oil (Extra virgin, first cold pressed, unfiltered, organic)
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Date: September 18th, 2025 9:00 PM Author: exciting angry site Other than nuts (they are calorie dense and I could sit and eat a ton of them), beets (have on occasion not a huge fan), lentils (too labor intensive), and olive oil (calorie dense), I eat all of those things. I tend to do more shrimp/tuna/mahi mahi/talapia than salmon.
For veggies I prefer cauliflower to broccoli. Just started doing cauliflower rice. Green beans, zucchini, yellow squash, eggplant, spinach etc. Frankly broccoli and brussel sprouts don't sit particularly well with me unless I thoroughly cook them, but I still have them on occasion.
Ya, I eat a lot of fruit (blueberries especially, but a huge variety), chicken, and lean beef, but that’s not all I eat. |
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Date: September 20th, 2025 12:49 PM Author: Violet Garrison French Chef Do you abide by all of the qualifiers I included?
Also, all of that fish you listed is death poison. Do not eat it. |
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Date: September 20th, 2025 7:46 PM Author: exciting angry site Yes, of the ones I eat except beef as I get a lot of different stuff (including just normal beef and I don’t seek grass fed AND finished) and I sometimes get non-wild blueberries if I get fresh as wild is not available. Frozen I get wild. I also eat a lot of fruit in quantity and variety and some I know is not organic.
Why is the fish I eat poison? And what kind of poison?
Thoughts on pork? Been eating a lot of it to balance chicken. |
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Date: September 19th, 2025 8:56 PM Author: exciting angry site Bumped up to 177 (was probably depleted when I was 175 a few days ago) but back to 175. No longer obsessed with losing weight, now obsessed with gaining muscle. Doing upper/lower/rest split. Other than some love handles/back kidney fat and some loose skin (which is actually improving) I am doing pretty well at this weight. 5lbs more to go though. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49285398) |
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Date: September 26th, 2025 3:07 PM Author: exciting angry site Lost a belt hole and noticeably flatter stomach, but back up to 177. Recomp is real as is water retention in muscles from carbs and creatine. None of this lift 2-3 times a week crap. Lift everyday. Heavy. Hard. #GAINS
PS tweaked a little bit my left bicep :-( |
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Date: September 26th, 2025 8:04 PM Author: Violet Garrison French Chef There was some supplement that lots of lifters back in the day insisted helped a lot with loose skin. Can't remember the name though. I think Pavel used to recommend it. Will look it up. (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49306254) |
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Date: September 26th, 2025 9:45 PM Author: exciting angry site Thank (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49306578) |
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Date: October 1st, 2025 10:24 PM Author: Drunkard Halp (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49318543) |
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Date: October 5th, 2025 12:24 AM Author: Drunkard Averaged 1725 calories and 152 grams of protein a day for September. Was 176 this am. Feel stronger for sure. Look stronger as well. If I cut 100% of alcohol consumption which I have been discussing with GFNLHMA I can do better, but I had under 2000 calories of alcohol in September (I am sure there were days I had more than that in my previous ways). (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49325912) |
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Date: October 5th, 2025 1:04 AM Author: STEPHEN MILLER (FAGGOTCHIPPER / Hegemon) If you're trying to get jacked, high volume PPL split with DUP rep scheme is the move (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49325944) |
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Date: October 5th, 2025 1:04 AM Author: Gay Grandpa Hey man did you see my thread? Ill bump it (http://www.autoadmit.com/thread.php?thread_id=5766011&forum_id=2/#49325946) |