[Clickr Sheikh]

Hello sheikh ,

Run the same exercise sequence on Full body B exactly as you did in Full body A .

Flat press

High incline smith

JM press

Push down is an isolation and can go anywhere. But the compounds demand more and give you more therefore it would be helpful to prioritise them .

Thanks Oscar

[Clickr Sheikh]

With calories that low it is going to be very very hard to adhere to over a long period of time. Hence why you find yourself binging for a week or so at a time and undoing any progress you made in the 1-2 weeks of being strict.
I would also look at what you food selections and the quality/ variety. If its 5-6 meals of chicken broccoli and rice that will make adherence hard as well.

There seems to be a lot of areas in your lifestyle that don’t align with your physique goals! you could very easily be able to increase your calories a good amount and still drop body fat by simply getting off your ass every day and hit 8-10000 steps and do some form of cardio either fasted in the am or post training…. studying takes priority but drop the video games and use that time to get more activity in your day. Also set a proper sleep schedule…. that will have a very big impact on how you recover, build muscle and drop fat.

The variety of food is mostly grilled chicken breast/thighs ground beef some steaks and salmon once every while and some pre made protein milkshakes for school days

carbohydrate’s side it’s mostly just potatoes and rice sometimes and kiwis and bananas and maybe some milk chocolate every little bit

Fats at mostly from egg yolks and the proteins I use a canola oil spray and sometimes butter and milk

The thing I struggle with most is binging sweets when I see a donut or a cookie that day becomes really hard to stick to my calories and carbohydrates goals so I just make room for it in the calories and macros but sometimes I really overshoot the fats

[Clickr Sheikh]

So now with all the information you have gave me these will be my new calories (since I can fit even more in)and goals

Calories:1800

Protein:170-180

Carbs:150-200

Fats:30-35

I will try to get my steps up to 7-10k while I’m at school walking throughout the break

I will try to get at least 7hours as sleep on school days and around 10 on weekends

Anything else I should keep in mind or add to the new plan?

Or should I raise my calorie intake a little more

You could still eat more I think. I’m cutting currently on 2500 cals, 12k steps, ULR routine. My weight currently 75kg[/quote]
But I’m quite a fatty with not that much muscle to go up to 2300-2200

[Clickr Sheikh]

So now with all the information you have gave me these will be my new calories (since I can fit even more in)and goals
Calories:1800
Protein:170-180
Carbs:150-200
Fats:30-35
I will try to get my steps up to 7-10k while I’m at school walking throughout the break
I will try to get at least 7hours as sleep on school days and around 10 on weekends

Anything else I should keep in mind or add to the new plan?

Or should I raise my calorie intake a little more

[Clickr Sheikh]

Thanks everybody

[Clickr Sheikh]

My steps are really low cause I spend most of my time at home sitting at my desk playing games or studying

[Clickr Sheikh]

If you need higher quality photos I’ll try to take some

[Clickr Sheikh]

Here are some photos I have and about my cardio output is really small like no cardio outside of daily steps I average around 4k-5k steps a week

https://imgur.com/a/5ecb6jp

[Clickr Sheikh]

I’ll send photos as soon as I wake up since it’s around 1:30am for me rn and I’m lazy sorry 💤💤

[Clickr Sheikh]

1-do you mean maintenance calories? If so I think I’m around 2300-2500
2- I usually get this really big surges of motivation for 1.5-2 weeks and then go back to eating at around maintenance because I crave sweets and then go back to the plan In around a week but I gain a little weight in that time around 1-1.5kg probably water but still
3-no I don’t have any off plans and haven’t tried that sort of thing
4-I do refeed days almost every other Friday when I’m on the plan
5- most of the times I can progress my lifts but sometimes I get these really big hits to performances
If you need more info I’ll answer asap

[Clickr Sheikh]

I don’t know if I should raise my calories for better training and recovery because 1650 is really hard to sustain

[Clickr Sheikh]

Surely they are crazy low calories? How much weight are you losing per week?

When being really locked in to my diet usually 1-1.5kg

[Clickr Sheikh]

Looks good to me

Thanks JP you really inspire me 👍🏼

[Clickr Sheikh]

I’m 17 and 182cm tall