Can you see your abs? No? Cut. Yes? Bulk. Never go above 15% as a rule.

>>34858674
No, I saw the upper ab yesterday and got motivated as fuck but today was just a mess. But ill guess ill continue

If you are in ketosis, try switching to the anabolic diet.

>>34858649
?half.12pl8 huh?

>>34858812
42.5kg was just a wild guess in plates

>tfw 3.4505pl8 squat

Just say the fucking weight you autist

>>34858786
So 1 carb load up day a week? Or should I load carbs more days

>>34858859
1 is more then enough two max. Also a deficit of 1500 is way to much. You are in starvation mode. Calculate how much you need and drop 200-500kcal max.

>>34858896
Okay will do 1 day this friday, yeah im supposed to do 2500 I think, go to the gym everyday im 5'9 and 175 right now about 20% fatty.

But I tried eating 2000kcal a day and did not loose shit thats why I dropped it to 1500.

>>34858962
Because 2000 was also to low. I need around 2800kcal a day and I'm 6'6 220 pounds. I just started a cut and am gonna drop my daily kcal to around 2400-2500 while increasing my cardio slightly. I train 4-5 times a week and normally do 20 min of high intensity cardio a day.

>>34859034
So around 2500 would be optimal?

>>34858649
I don't think it's a harsh cut, a big reason obese people can lose so much weight is they can cut extremely low while still getting enough calories to function.
I'm 190lbs at 6'5" and I always cut to 1500 calories if I'm cutting.
I suggest caffeine and more protein and healthful foods.
The most important thing is weight loss right now, not lifts.

>>34859058
Calculate how much you need a day and adjust, 3000kcal a day would be to much for me. That's the amount i would eat when I'm bulking. It's also important to do cardio while on Keto. I went from 260 pounds to 198 pounds in about a year on Keto.

It's a cut. Lifts are going to stall or go down. It sucks but it must be done.