Hey /fit/, I want to know why I look like shit after training

You can't eat one fucking meal a day and expect to build muscle. Also training 3 times a week isn't training

>>41109452
>I usually eat one meal a day
Try spacing your nutrition out through the day.

>>41109452
>that is anywhere from 2000-3000 calories,

Bingo there's your problem. I suggest a tighter control of your macros

>>41109463
Training full body 3x a week is not training?

>>41109467
What does this even mean? What is wrong with eating one meal a day? It's practically the same as IF and there is no evidence that meal frequency has any considerable effect on performance or results. My macros are fine. I get plenty of protein well within the 0.8-1.0g per pound of bodyweight range.

You don't look shit at all and it's probably your genetics
You should maybe try a more hypertrophy focused routine maybe ppl or phul and cut out junk food

>>41109452
Probably cause you're still watching porn and contemplating tatoos.

get rid of the cookie cutter mentality and you will be victorious

>>41109492
It's not effective if you're goal is developing a nice physique

>>41109452
Take a week off, eat more meals more consistently, sleep more, deload 10% and get back to it!

>>41109517
You'Re not going to digest those 2000 calories very efficiently if you eat them all at once as opposed to eating them throughout the day.

>>41109640
What is your scientific evidence for this? There's plenty of people with excellent physiques who train in this fashion. National powerlifting champion who is also a PT at my old gym trains this way and advocates this training as it maximizes protein synthesis rates.

>>41109690
Based off what study? Doing IF should lower results in terms of muscle gain if this were true, but there is no such evidence.

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>>41109640
holy shit youre retarded. literally no one on /fit/ outside of generals knows what the fuck they're talking about

>>41109452
OP you look bad because you have a high bf%. just cut

>>41109452
Can someone explain to me why men with hairy chests shave their nips? I remember being really confused as a college student stepping in the shower room and seeing sasquatch with his shaved nips.

>>41109752
hair doesnt usually grow on nipples lad

>>41109737
So at what bodyweight will I not look like shit anymore?

>>41109452
Your strength is bound to go down as you cut, but keep cutting.

>>41109788
its hard to say. t b h you dont look like you have very much muscle mass under your fat. certainly not for how much you lift

just cut slow so you dont lose too much muscle and hope for the best

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>>41109640
You are actually retarded.

The whole full body thing started getting popular recently when studies started reporting that bro splits are trash and full body is the most optimal for natty lifters because your muscles are only in the repair phase for 24-48hrs. Pic related trained full body

>>41109788

Hard to say, just keep going until you are happy, every body is different and the weight will be different depending on the person.

For example im 5'10 and look shredded at 160lbs, my buddy is the same height but has a huge gut at 155lbs because he doesnt lift at all.

>>41109770
Just outside the nips though, like the rim of the nips.

>>41109788

12% bf

>>41109770
Really? I have hair grow on/around my nipples only. Other than that I have a hairless chest. I shave these hair because it looks awful

>>41109868
wow you must have super high test levels if you have hair on the actual nipple itself

impressive anon

>>41109857
What is my current bodyfat? And at what bodyweight will I achieve this bodyfat percentage?

>>41109885
you cant really tell from pictures but definitely 25%+

>>41109452

You need to cut

>>41109902
Ok so at 217lbs 6'4 I am 25%+ with 2 years of consistent and regimented training eating less than 3000 calories per day? Let's assume I'm 25% on the dot.

This means I would need to lose 28lbs to achieve a bodyfat of 12%, putting me at 189lbs, with a BMI of 22.9 and an ffmi of 20.4. Aka, the stats of someone who has never lifted a weight in their lives. Makes perfect sense.

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Here's a pic of me at 265lbs for comparison.

>>41109452

What are your macros?

How much sleep are you getting?

Can you be more specific about the routine you are running?

I'm having great success cutting using IF+keto, 3x/week workouts. Lost 20lbs (192lbs -> 172 lbs 5'9" turbomanlet) and gained a little bit of strength. I'm not a newb lifter either, 1RMs are like 160/300/320/450.Post more details and I'll see if I can diagnose

>>41110055
lrn2arithmetic
losing 28lbs would put you at 13.88%bf at 189lbs

>>41110118
You look 100x better as THICC mode holy shit I'm surprised that's the same person

>>41109452
You don't have your diet on point and you're wondering why you haven't made good gains? What a waste of two years mate. Start figuring out your maintenance and cut then start bulking once you get low enough.

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>>41110199
This is me at 230lbs.

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>>41110274
Me doing the same pose at 223lbs.

>>41110274
You fucked up dude, you prob cut on too little calories and not enough protein. There's a reason they tell you to up your protein on a cut.

>>41110293
Lol shut the fuck up.

look into injecting testosterone.

>>41110328
Don't know how to get it. I live on the east coast in Canada.

>>41109452
Muscle takes time to grow. If everyone could look amazing with just 2 years of natty lifting, everyone would look good

>>41109452
Your calorie intake is shit and you're probably overworked your muscles.

Go on a mild cut and cut back on volume for a few weeks if you want to see some changes in the mirror.

>>41110348
Most natties make the majority of their lifetime gains within their first 6 months of training. 2 years of strict and consistent lifting is not a small investment to look good either, so I have no clue what the fuck you're talking about about everyone looking good. Most normies can't even stick to the gym for one month straight.

>>41110345
online broski. I'd give you a source but drugs are illegal.

plenty of Canada domestic sources though.

also if you have insurance go to a doctor and tell him you've lost lots of muscle and feel tired, weak, and no sex drive.

Bro, you look great. But you can look better if you cut some more and lift more. Your body fat is hiding a lot of your growth.

>>41110118
>>41110274
>>41110289

Looks like you pissed all your gains to me.

>>41110444
make sure to eat a fat free diet for a week before doc visit too

>>41110444
Well the funny thing is I do always feel tired and rarely get erections. Been pretty depressed with no drive to do shit either but the doctor wouldn't let me check my hormones.

>>41110475

>but the doctor wouldn't let me check my hormones.

What a fucking cuck. The doctor can't deny you have a fucking blood/piss/shit test. He might say they would be useless, but not deny.

>>41110475
keep trying different doctors, sounds like probably legit low test

>>41110118
you trying to get to heavy to fast, 265lbs not fat requires about 7 years of work and good genetics sonny, the reason ur number go down bcus u get fat then cut, prolly to hard

>>41110475
Find a different doctor - these symptoms are a dead ringer for low T.

Also, one meal a day for 3K calories? Are you fucking serious? Split up your calories, man. You'll feel better.

>>41110055
your lanklet and btw doubt you have that much mass desu

>>41110475
Could be just from the cut you're doing now or low test

>>41110507
True. I just ohp'ed 102kg/225lbs at my peak and now can barely do 68kg/150lbs. Makes sense.

>>41109452
don't listen to there retard sprobably not low t unless you took prohormones, make sure ur gettign enough fat in your diet and eating atleast a lb of meat a day, stop being a depress phaggot

>>41110497
265lbs lean at 6'4 doesn't take 7 years to achieve, it takes steroids you uneducated tripfag.

>>41110573


lol big talk for a fucking anonymous poster who doesn't post pics, your so fucking pathetic your even less than a unrecognizable voice that pesters without risking taking criticism, because you can't annoy me, i can ignore you, bye anon, go back to your pathetic life, and pathetic lifts, and pathetic body.

but guess what not only did i say not fat not fucking lean but out of the two of us only one has been 265lbs not fat and the other is a little anonymous posting shit talker

>>41110590
You were fat at 265lbs, you're taking steroids, or you're 7 feet tall. Which one is it?

It's also "you're", by the way.

>>41110615
no dumbass, i wasn't fat, stupid little shit

so cute anon, telling me whats what then contradicting yourself, cuck.

>>41110628
Ok. So not only do you make ridiculous unfounded claims, don't know the difference between "your" and "you're", and don't have any clue of what you're talking about, but you also have no reading comprehension ability whatsoever.

You are the definition of a subhuman brainlet.

>>41109452
if you are a natty my man, join the never cut club

>>41110652
post pics fag

>>41109452
also
>3x10
another victim of "aesthetic" routines

>>41110671
Did you read the post? I've done plenty of different shit. I have done everything from texas method to westside to just general high rep training.

It's not my training.

>>41110118
You seem to have lost a lot of muscle Tbh

Bad macros or cutting too fast.

>>41110475
You're eating too little, have too shit macros, are missing micros and/or have retained too high training volume.

You don't have low test and don't need injections, you just messed your shit up by dieting wrong.

>>41110746
Didn't cut fast at all and my macros are fine. I get an excess of protein if anything. Next hypothesis?

>>41110768
you looked better fatter

>>41110768
Too much volume possibly, either way you're underrecovering and losing muscle weight.

Could have developed a hormonal imbalance because of it and possible missing micronutrients.

>>41110755
Wrong. Training volume has progressively gone down actually unintentionally because I have just been feeling too tired or unmotivated. As I said above, my macros are fine and I usually eat lots of vegetables with my meal. Next hypothesis.

>>41110779
I usually do no more than 3-5 sets per muscle group per training session with rep ranges varying from 3-12 depending on what my current mode of training is. I've also done 2x frequency and didn't get any significant benefit from doing that, just more soreness due to less activity.

Also as I said, this was not a fast cut. The pic of me at 265lbs was last year in February. It has been a very slow cut.

>>41110813
Sorry, meant 3-5 sets per exercise at 3-5 exercises per muscle group.

>>41110813
>>41110781
It is a very strange case, because you seem to have lost significant muscle mass (shoulders and back should not be affected so much) and retained significant pockets of fat.

>>41109452
You're fat, you have high body fat, its covering all your muscle.

You need to space out your calories as well.

>>41110869
see>>41110118
>>41110274
>>41110289

>>41110865
So what could be the reason for this?

It's not my training.

It's not my diet.

I have insomnia though. The anxiety and depression I have don't help this, but I've had this for years.

>>41110904
stay away from ambien

>>41109452
THIS guy>>41109690
Is right OP. I went to school for nutrition so I'm not going to send you a fucking list of studies for this, but it's very common knowledge that binge eating is bad, you don't have to be much more than a retard to understand that. What you're doing to your digestive system is essentially binge eating, you need to space it out every 2-3 hours if you want to see a big improvement in your energy, including the strength to lift. When your body is digesting food as fast as you're taking it in it says, "Oh jeez better pick up the pace here guys", and actually UTILIZES that food. You're dumb, your eating habits are dumb, and you're not going to make it if you come here with a question and get obstinate when people give you answers.

>>41109846
plus dbol

>>41110590
>anonymous board
>criticizes for being anonymous
Looks like your'e the cuck

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btw this is what 265lbs looks like

>>41110929
There are studies that contradict the notion that meal frequency plays a significant role in body composition. It's not my meal frequency. You're spouting broscience. Nutritional science for the most part is a joke as well, considering there isn't even a consensus on anything among nutritionists other than the fact you need food to live because nobody really knows how the mechanisms of digestion works.

You will still get fat as shit if you eat one huge meal a day but for some reason your body decides to just not use any of the nutrients it receives? That makes literally no sense.

>>41110990
I would roid too if I could find a source.

>>41110904
>I have insomnia though.

We have a winner. Good sleep is absolutely vital for recovery, and this is particularly important during a cut. I'm on a cut just now and the quality of my sleep makes a huge difference to my subsequent workout.

If I sleep poorly, but do everything else right, I don't make progress. I discovered this because I was working out late (7pm), and eating so much afterwards that it disrupted my sleep, therefore no gains (and low sex drive etc).

I started cutting back on eating before bed, and now with proper sleep I can increase my weights a little each week despite being on a cut. Boner is also back with a vengeance. Get that shit checked out.

>>41111023
i would be a snarky little shit too if i was anonymous

you will never have what I have

>>41111044
500mg of test e EW + 300mg tren ace EW + a year and I will.

Nice gyno by the way.

>>41111025
My sleeping habits were the same when I was fat as crap. Nothing has really changed other than the fact I'm lighter.

I do not eat late. Most of the time I eat around 12pm.

ITT: OP asks for advice and then ignores and makes excuses for all advice

>>41111059
https://www.youtube.com/watch?v=vjPiUulp2Dk

go for it faggot, nice jelly btw

:^)

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>>41111080
>>41111080
>this

>you're gains are meh at best
>PLEASE HELP IDK WHAT TO DO

answer-OP is actually a woman

solution-THIS IS NOW A BIGNIG THREAD

>>41111084
>>41111095

So are you gonna tell us your stack or just attention whore some more?

>>41111080

Yeah, I don't get it - is it bait?

He's clearly got pretty high bodyfat and his diet is junk.

One meal, 2k-3k?! To pack that into one meal you're eating a lot in one go (big ole stomach required...) and varying your calories by 1000 a day is madness, he needs some consistency: Get a fitbit, and scales, track TDEE daily and calories daily, 500 kcal below TDEE, sleep 9 hours.

It's not rocket science.

>>41111095
>roiding for this


lol.

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>>41111113
hey my name is bignig, look at my gains

>PLEASE GIB ATTENTION

>>41109452
Hey buddy, just control your total caloric intake a bit better (do max 2000 for about two-three months) and make sure you get enough protein. Lose like 20-30 pounds and I guarantee you'll already look much better. After you hit visible muscularity build up to more calories and continue a bulk cycle out of the sticky, maybe with 5/3/1 as a template for lifts. You have a pretty good base to work wth at 6'4" and relatively wide shoulders and your face doesn't look retarded either so you'll make it. Nutrition is really your main problem atm, fix that first.

>>41111113
>>41111141

Samefag.

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>>41111141
>posting for this

natty brah

>>41111080
Didn't ignore it. I refuted it. If you're going to say some stupid shit like "durrrr ur protein 2 low" what do you expect me to say?
>>41111124
1kcal difference isn't that much. I was trying to say once in a while I eat more than average and once in a while I eat less. My average intake is probably between 2400-2600 most days.

And yes, I can eat a shitload of food(3k+) in a single sitting.

How do you sleep by the way? Tried everything and nothing has worked. I have insomnia.

>>41111171
Breh y u hiding your legs

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>>41111196
https://www.youtube.com/watch?v=vjPiUulp2Dk

u seem upset

>WHERE IS YOUR PICTURE

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>>41111164
No.

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>>41111232
>so sensitive will take time to make and post an obviously shopped pic to prove someone else shares his view point but can't post a single picture of his body

kys

>>41109452
Cutting is really simple. It's not rocket surgery.

First 3 weeks, get ketosis going. No carbs, zero, I mean zero, for 3 weeks. Eggs in the morning, protein isolate shake and/or peanut butter mid morning, white meat (chicken,fish, turkey, or pork) and greens for lunch. Protein isolate and/or two tablespoons of peanut butter afternoon, Red meat (beef, lamb, tuna, or salmon) and greens for dinner. Your water weight will drop like a rock, and you'll probably lose your first 10-15lbs. Mostly water, but decent amount of fat. Make sure to consume a vitamin c supplement and a fiber supplement.

Once that 3 week period is over, introduce carbs. No more than 20g a day. I find mid meal is the best, by adding 1/2 cup rice to my white meat meal. Or oatmeal in the mornings is a good option, too. add a cheat day once a week, where you have a calorie limit, but not a macro limit. Do this for 12-15 weeks depending on how much you want/need to lose.

The whole time you have to lift as often and as heavy as you can. It literally takes about an hour to prep for the 15 weeks, routines, diet, and all because it's so fucking simple.

>>41111192

>1kcal difference isn't that much

Buddy, you're varying your calorie intake by 50%. 1000 calories is two days worth of a 500 deficit: If your TDEE is 2500 and you eat 2000 one day then 3000 the next then you've just wasted two days eating at maintenance.

Be consistent, it might help to think of it as a weekly 3500 deficit and workto that.

Eating a lot in one go is not a good thing - no it probably won't have a major effect on muscle building or loss, but it certainly maintains your stomach at a physically larger size, leads to less energy thoughout the day and the peak and crash of blood sugar and energy will cause sleep disturbance.

Do clean sleep, no screens before bed (or get f.lux), bed is for sleeping and fucking not reading or watching TV, go to bed at the same time every day and get up at the same time every day (or near as dammit).

It will suck the first week when you're getting up having had no sleep but stick to it and your body WILL adjust.

Cut

>>41111007
>nobody really knows how the mechanisms of digestion works
Are you fucking stupid? Of course we do, just because you read a bunch of shit on the internet doesn't mean jack. The reason you might not see one absolute consensus is because it's an evolving science still. Has nothing to do with broscience, you're just a faggot who doesn't want to own up to your dumb mistakes.

Can't see your legs OP but you look like a guy who benches religiously, then eats only pizza and crushes brewskis with the boys on the weekend.
Basically what >>41109737 and >>41109936 said.
Also look into >>41111025 and perhaps low T/ vitamin deficiency

>>41111315
No it's not because I read something somewhere, it's because I actually listened in biochem, bro.

>>41111470
You sound like someone who asks for advice but refuses to listen or implement it. There's literally no point to this thread anymore.

>>41109452

you look like shit because you are fat.

>>41109517
professional body builders usually eat a lot of small meals, snacks even, throughout the day. Also eat clean.

>>41111488
So far the average person has told me "you need to cut" despite the fact I posted pics of me in the process of cutting. Have you been reading the thread or are you just here to vent?

>>41111703

You just seem to be full of excuses. I don't think you have the attitude to succeed.

Honestly it kinda just looks like you dont do the right exercises, or are doing them improperly. Do dead lifts and eat more vegetables bud.

>>41111724
>guy tells me to eat more protein
>tell him I'm eating plenty
>guy tells me to cut
>tell him I am and prove it with pics and weight updates
>tells me to do hypertrophy work
>tell him I already have tried that and still incorporate it into my training sometimes
>tells me eating only one meal a day is literally the sole reason for why I look like shit after 2 years of strict training
>question the validity of this statement because it is unsupported by science
>"WTF YOU'RE JUST LOOKING FOR EXCUSES YOU FAT PIG, EAT LESS RETARD UR THREAD IS POINTLESS"

Thanks for the "helpful" input.

>>41111764
you literally have a rebuttal as to why you shouldn't listen to every person's piece of advice. The strength of your reasoning doesn't matter. It comes off as you not wanting the advice. You don't really want advice. You just want to complain.

By the way, what you're doing ain't cutting. This ain't a lot of people's first rodeo, here, but it certainly seems like yours otherwise you wouldn't be having these problems.

>>41111764

You came here looking for advice, poeple offered advice, mostly along the lines of how to change your diet and how to improve your sleep. Some about routine. Yeah, some people have just called you fat - well welcome to 4chan.

Your response has universally been 'I don't need to'.

Well what is it? You need to change something or not? You need advice or not? Is there anything anyone could say which you would listen to?

What are you looking for? "One magic trick your Dr doesn't want you to know." "Get ripped in 6 weeks with this simple trick"?

>>41111847
No you want to complain. If you read the thread you'd see I didn't refute everything said. People suggested my sleep was bad and that I might have low t. You're just reading deeply into everything because you're the person you're accusing me of being.

Wait sorry, you're right, instead of saying I was eating enough protein because I was I should have said "damn dude, whoa solid advice, I definitely am not doing the most basic thing people who lift do, this is literally it, alright thread's done guys".

>By the way, what you're doing ain't cutting. This ain't a lot of people's first rodeo, here, but it certainly seems like yours otherwise you wouldn't be having these problems.

Sorry, was reducing caloric intake not how you cut? Maybe I was misinformed.

>>41111885
>Your response has universally been 'I don't need to'.

No it's been "I already do that/have done it".

> Is there anything anyone could say which you would listen to?

Read the thread. People suggested low t and my sleeping patterns.

>
What are you looking for? "One magic trick your Dr doesn't want you to know." "Get ripped in 6 weeks with this simple trick"?

The whole point of the thread is that for the most part I'm doing everything right but still look terrible. Clearly something critical is amiss. Hormones might very well be that critical thing missing. Sleep regulates hormones as well, so the insomnia is definitely not helping.

>>41111924
>The whole point of the thread is that for the most part I'm doing everything right but still look terrible

Which means you're not doing everything right. It's almost definitely diet. The one meal a day thing is the first flag that you're not paying enough attention to your diet, the vagueness and range of calories is the next, the final nail is frankly your fat level.

You're eating more than you should. Seriously. Track it properly. Space your meals, calculate them all very carefully. Not for the rest of your life, just until you have a genuinely good idea what you're putting in your face.

>inb4 "I already do". Bullshit.

>>41109452
how is your sleep
how is your stress
are you doing refeeds?
is your volume/intensity as high as when you were bulking?
how much and what kind of cardio are you doing?
are you constipated?
did you do a lot of high rep work and cut down the volume for your cut?
are you on any kind of drugs or depression that could be affected your hormones ?
what supps are you taking?

get a blood panel
take your temperature when you wake up every morning (too low and you aren't eating enough to keep your metabolism healthy)

didn't read thread btw just asked everything that popped into my head

>>41111924

>Sorry, was reducing caloric intake not how your cut?

It's not simply that. You are misinformed.

>>41111280

Is a good if simplistic rundown.

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>>41109640
Lol k bud

>>41110412
Not true at all. 20-25 first year, 10-15 second and 5-7 3rd, 2-3 4th and so on

>>41109846
If you think anything at all about that is natty, I have a bridge in Paris I'm looking to sell

>>41111509
>Also eat clean.
I think you meant clen.

>>41112327
Tren hard

>>41111996
>you're still fat
>you're not cutting
>just cut

This argument is circular as fuck so I'm just gonna ignore you. Pretty obvious it's not a matter of losing weight, since I am obviously losing weight. Take your pseudoscience somewhere else.
>>41112040
Well my interpretation was to cut calories in the form of carbs. Really not sure what else you could be doing to reduce your weight other than eat less. Does that just not work at all, or...?

>>41112257
Best case scenario you just made the natty gains almost half of his gains in the first year. Worst case he still gains the majority of his gains in the first year.

>>41112295

Just want to show that full body isn't an unproven set up. Steve Reeves the natty goat also did full body

>>41112038
I do refeeds occasionally when I do serious cuts.

Stress is high because failing school and anxiety/depression.

Sleep is terrible because insomnia.

Volume is much lower than when I was fatter.

I do HIIT(tabata) after every workout. For a while I was doing any cardio but the results have been pretty similar.

I don't get constipated now but I used to when I was fatter and gorged on dairy and meat all day.

No I did not do a lot of high rep before the cut anymore than I do now. I cut down intensity and sets done but that's it. If I decide to train high rep I just do. Training protocol changes depending on what I feel like doing but I usually stick to a program for a month or two before switching.

No drugs.

No supps.

>>41112895
You lost a ton of muscle in your weight loss. Made you skinny fat. Means your diet was crap. Look at that one anons guys diet advice. It's decent. High protein, medium fat, low carb, many meals a day. Do it for the duration recommended and you'll see results. Unless you've got a major hormone problem due to thyroid, testicular, or adrenal problems that advice will work.

Guarantee OP has low T. I'm in the same boat, have good programming and diet, but low lifts and a terrible physique despite all my hard work and learning.

>>41113145
I just reduced calories on my cut. I didn't eat like shit any more than I usually do. Protein content was kept at roughly the same amount because I am aware of the 0.8-1.0g per lbs of bodyweight range.

>>41113235
>Reduced calories, ate more than you usually do.

Aaaand that's where it is. You've either reached the limit of your intelligence or the limit of your denial or both. Nothing more can be gained from you participating in your own thread.

>>41109452
I'd do some hypertrophy for like 6 months and then cut i was you OP. Do one or two maxing sessions a week

Train 5 times a week for 2hrs a day. worked for me to go from hungry skeltal to sligthly aesthetic in a year.

Easiest way to cut is to eat less animal fats (go vegan xD) but eat about the same amount of kcal (like 200 less or so). Also go on walks in the morning before you eat breggfasd also don't drink things that contain calories. Water is your best friend and would drive over and get you when you were drunk and shat your pants at your acquaintance Ashley's get together barbeque.

You cut too fast /thread

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>>41110475
If you take steroids you might have more trouble getting it up. If you just wanna look good and not planning on getting huge, you can do it naturally by eating balanced macros. You might not have proper lifting form even. Those are easy to fix and better than spending your buck on the possibility of ED

>>41110289
>>41110274
>>41110118
you looked substantially more muscular at 265, the cut has done nothing for you. you either fucked up along the way or the pics in your bedroom vs the kitchen are just a mater of lighting.

>>41109452
You need to cut my g.
Bulk anymore and you're just gonna look fatter.

>>41109492
Everybody I know that trains full body looks like trash. Do what you will with that information.

You've visibly lost a tonne if muscle during your cut. Probably due to stress coupled with the caloric defecit

My guess is that you're eating too many carbs.

>>41111280
if you or anyone sees this, I'm actually starting my veto diet for the first time tomorrow so I'm new to it. Shouldn't I try to fit a protein shake in after i workout, if I can fit it in my protein limit?

>>41112968
i didnt even bulk properly, i only gained about 10-15 pounds of muscle my first year because i stalled on my diet for months because i was too lazy to count/make my own food so i just guessed and pigged out.

>>41113364
I see you lack reading comprehension.