Gaining muscle though which is nice.

180 is my goal.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49031274)

Still fat. Notably stronger though. Need to look like Brad Pitt in fight club. Living off about 1000 calories a day almost exclusively lean protein. Fiber cult bros helped with fiber gummies recommendation.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49064888)

Jump on cardarine at a relatively low dose and up your cardio to like 45-90 minutes of zone 2 daily.

You'll look like Tyler Durden in about a month.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49081443)

I am not strong.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49081503)

With those you can do quite a bit, even for legs if you do unilateral work. Once you grow into hundreds, get those, and then 120s or 125s.

Here's a good option for your lifting

PPLPPL -- rep scheme of 3-5/15-20/8-12 and then repeat. Give each rep range its own day (so, say, triples your first push day, 20s your second push day, fives your third push day, and so forth). I would stagger them some so that your CNS doesn't get fried by doing 3 days of triples in a row, and then everything isn't sore as fuck after 3 days of 20s in a row, and so on.

• PUSH: 4-5 sets flat bench, 0-3 sets incline, 4 sets of db press or Arnold press, 3-5 sets of weighted dips (can also do bw AMRAPs) if you have parallel bars, and then skull crushers or overhead extensions for a few sets to finish off triceps

• PULL: 4-5 sets weighted pullups (always finish with a bodyweight amrap), 4-6 sets of db rows, as many sets of curls as you like (but I wouldn't do more than 6 sets)

• LEGS: 3-4 sets of box jumps or ladder drills if you care about explosiveness or agility, 3-4 sets of DB RDLs, 4-6 sets of walking lunges or Bulgarian split squats, farmer's carries to grip failure a few times to finish off

You need to up your protein to do this though. 200g/day, 30g of fat, and then any additional carbs and fats as needed.

If you're trying to shred fast, more cardio is the answer, not starvation. You want to be consuming as much food as possible while still staying in a deficit, the Brad Pitt look is not going to appear without more muscle than your current diet will support.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49081537)

The cardio is going to kill me. Maybe I should run mornings after church with GFHMA but she will kick my ass into next month with both pace and distance.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49081974)

Gaining noticeably significant muscle which is nice.

Doing 1500 calories and averaging about 150g of protein so I am not going to be losing as much (I started at 500 calories, then was doing 1000). Basically I eat chicken breast, steak, tuna, shellfish, veggies, eggs, and fruit. I like fruit. If I cut the fruit (targeting 200 calories of fruit daily) I could get 200g of protein daily.

Still have love handles, need to figure out some cardio as all I do now is walk, but not that long. Got to hit legs harder.

Dropping my goal from 180 to 170lbs and LEAN.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49107929)

What does XO think of super high reps and lighter weights? Like 15lbs curl for 40-50 rep sets? Seems to give a better burn than lifting heavy (15/15/12 40lbs).

I could not care less how strong I am, I want to look good. Put on some 32 jeans and they fit except they look like skinny stretch jeans on my thighs.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49120631)

You could (and probably should) add more cardio but you'll need to increase calories if you do that, not drop them further. Minimum 200g protein daily, and then 800-1000 calories between fat/carbs, split however you want. I recommend high fat in the mornings, fasted cardio, carbs post-cardio and post-lift, no other carbs.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49137200)

Can I just eat meat and veggies? I have frozen veggies I eat (cauliflower, broccoli, asparagus) and canned asparagus (35 calories which is 180). I did get some fruit too, but I save that for post work out and I am limiting myself now to 100 calories a day of fruit. I feel guilty about the fruit. Even if it is a couple kiwis or a cup of blueberries.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49137260)

Feeling guilty about 100 calories of fruit is retarded. If your activity is low enough that 100 calories of fruit makes a negative impact on your physique, that's what you should feel guilty about.

Ideally, you will have high enough activity to maximize the amount of food you can consume while still staying in a deficit. You will perform much better and feel much better on a 4-500 calorie deficit if you're doing so while still consuming 2,500 calories. This necessarily means a lot of activity. If staying in that kind of deficit requires you to be eating 1,200 calories, instead you should add 400 calories and an hour of zone 2/zone 3 cardio. Still going to be in roughly the same deficit, but you will be consuming more food and probably feel much better.

You have to understand that without performance enhancing drugs, fat loss is a grueling process. As long as you are training consistently, don't look like you're getting fatter, and your scale weight is dropping, it's working.

This is also why progress pics are so important. You're not going to be able to immediately spot the differences in yourself in the mirror, especially if you're emotionally invested in the outcome. But it's much easier to compare pictures two weeks apart and see whether or not you are leaning out some.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49138092)

Get a heart rate monitor and a rower. Do an hour of Garmin zone 3 (or 70% of max HR) daily.

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49139255)

(http://www.autoadmit.com/thread.php?thread_id=5732267&forum_id=2).#49141459)