>5'9" Manlet 150 lbs. >Going on vacation to a

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bump with high test

>>36438700
Lol

Did you try lifting weights?

>>36438848

Yup, and super hard fucking cardio. Though I admit, for the past few weeks my lifting was not so intense, or it varies on how drained I become in the office. Sleep has been in and out, even more so now w/ psmf.

>>36438700

>Should my refeed and free meal be rolled into one? Should I do it in my rest day?

If you're talking about your PSMF refeed, then just do that. Eat just about 300 grams of carbs over the course of 5 hours - avoid sugars and fats. The free meals are really more for extended protocols - you should be able to make it through 2 weeks without a problem.

Definitely do a full body session before you do your refeed. You don't have to go crazy, but hit everything for a few reps just to deplete your muscle glycogen and prime the tissue to intake sugars.

>Should I even bother leaning down to 10%?

Nah, just do the 2 weeks and then bulk at a 100-300 calorie surplus.

>How much lean muscle can I expect to build w/ the aid of an anti-aromatase/anti-estrogen and a stack of test boosters (DAA+Test WorX)?

The average trainee will build 4 pounds of muscle in 10 weeks. So, just about 4 pounds of muscle by May.

Good luck, brah.

>>36439122
>my lifting was not so intense, or it varies on how drained I become in the office.

I never understood this. You'll make shit progress if you're not systematic about how much you lift every day and stick to the plan. Obviously, the way you feel going into the gym will affect how well you can lift that day, but you should at least make an effort to stick to your plan. You might surprise yourself. There were lots of times I went to the gym sick or exhausted thinking there would be no way I could reach my goals that day, and it usually worked out okay

3% and you don't look any different wat

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>>36439178
Fuck dude, that is like 10 cups of brown rice!!!

>>36439181
I don't know what to tell you, I have a real career.

>>36439223
3% ain't shit, even more if you are above 15%

>>36438700
Should one really be doing keto with IF? Isn't the point of keto is to keep supplying the body w/ protein so it does not tap into muscles for energy?

>>36439223
Water weight, f a m, water weight. Watch the sodium kids

>>36439434
Brehs....

>>36438700
You are 5 9. You dont have any man card. Manlets dont get one.

>>36439830

We have one, it's like a man card, but shorter. Manley card.

Smh Breh, just roid or you'll be forever tiny at this rate

>>36438700
I would go one more week of that, then use the rest of the time for a body recomp. Gain more muscle and lose the remaining fat.

>>36439947
>Recomp

Is that really possible or just a meme?

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>>36438700

Do you work out abs and core? Your abs looks weak as fuck. A good portion of the population of human beings can have visible abs by 15%, given that they do have abdominal muscle.

>Should I even bother leaning down to 10%?

As I said above just cut down to 15% and concentrate on slow bulking and build up your abs as well, like with weights.

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>>36439849
good job bruh, i chuckled a little

>>36440276
....
I am at 17% right now. And yes, I do abs, but mostly bodyweight types, nothing with weights. I shall get right on that.

There is no way Jon Jones is 15% in your pic tho

>>36440258
Recomps would only work if you are below 15%

Srsly, break that 15% and your body changes 5ever!

>>36440383
bitch do planks

if you do 15 minutes of planks a day I guaran-fucking-tee that you will have a six pack in a month

people just dont do planks cause theyre hard and they fucking suck, but they get results

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>>36440497
>Abs from planks

>>36440497
Yeah I am doing planks, probably not as often as I should. I usually do it after cardio/running. But then I have to get to work so abs usually get the short stick.

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>>36438700
>Male
>Weighing less than 140 lbs.

Pick one.

Son, the standard is 160 lbs. for male. Should've lifted and ate more before cutting down. Just continue the diet since a disruption in the middle of ketosis/starvation would go directly to fat gain. Might as well go out now.

Dont forget the dress, as you will make a great trap!

>>36440599

My mistake was believing the meme that a traditional bulk/cut must follow. And yes, I fucked up. Well now I am leaning out. I would cut down enough then next time just worry about my lean body mass when I do leanbulk. Or I could get a 25%+ more than my TDEE and just monitor my Lean Body Mass

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>>36440534
> abs are made in the kitchen
faggot

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>>36440958
>implying that is not true

What I am saying is, you think working out your core (planks) is the same as working out your abs.

Top kek

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BUMP with old HNNGG/High Test

>>36439178
How often should refeeds be anyways?

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>>36440599
If you aren't at least 6 foot, and 200 pounds you're not a man. Less than 6' is do-able if you're built, but if you're 5'8 or under there is no hope, no matter how jacked you are

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>>36441190

I cant sleep while on this diet! FUCK!

>>36441190
>tfw 5'9
>tfw getting on doctor prescribed roids cause low T very soon

JUST MADE IT

>>36440996
> implying that planks won't get you a six pack if you have <15% bf
source: someone who got a six pack from only planking

I do other ab workouts now, but planking got me there in the first place. Maybe you're doing weak ass planks fatass

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>>36441400

>>36441190
plg return to your containment thread, fucking fat chubby chaser.

>>36439515
lolno, you cant do both.

>but muh growth hormones

NO. You are putting unnecessary cortisol in your system, and its stressed enough from being ketogenic

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Now I just wonder, what if by some chance (because of my erratic schedule) I didnt get to lift for 3 days, so that would mean I am overeating based on the program (different formula for protein intake based on activity levels)

Then, what?