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>85 kg in june
>cut to 1600 cal daily
>75 kg by the end of july
>18% bf, still looking fat
>decide to just start eating maintenance 2000 cal
>lifts get better (noob gains)
>go back to 80kg
>more definition on shoulders and back but still a fat fuck
I'm having problem figuring out my TDEE,
every app/ program I consulted tells me to go for 1800cal to cut and 2600 to bulk, but I'm fairly sedentary.
Other than that I've managed to make going to the gym a habit by using it more as a tool to exercise my discipline rather than seeing it as something I'm doing to look better.
My lift are erratic though, I'm not lifting as much as I could because I can't get the form right,
I skip frequently deadlifts, switched from freeweight over head press to machine assisted,
I started to get back pains after increasing weight on the squat and I can't seem to use my right pec while benching.
I'm gonna need to see a physiotherapist to fix some posture problems and see what's causing me problems with the bench press (it's probably shoulder related).
>squat 130
>dl 130
>bp 110
>ohp 60
>rows 60
Where can I find somebody that can teach my proper form with drills?
gym PT instead of helping me just told me not to squat and do a bunch of machine exercises and crunches.
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>>42662572
you lost 10 kg of fat or mostly fat because you're at a high bf%
10 kg of fat lost is 90000 kcals lost between the two weigh-ins.
divide 90000 between the exact number of days that passed between them
that's your average daily deficit, add that to 1600 to get your tdee.
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>>42663003
nvm just ran that and it gives at least a 1600 kcal deficit daily which makes no fucking sense.
You're utter shit at counting calories or weighing yourself. Or you're just lying to yourself and taking the highest and lowest weight you reached instead of at least a weekly average to compensate for random fluctuations.
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>>42662572
how do you fuck up form
if you somehow can't figure it out from exrx, there's probably loads of videos elsewhere
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>>42662572
>I'm having problem figuring out my TDEE
avg calories - (+- lbs / days * 3500) = real TDEE
where
>average calories are simply calories averaged over x days
>+- lbs means use negative value if lost weight, otherwise positive
>days are simply days passed
say today is the 1st of september. you weight yourself in the morning after taking a shit and you weight 180 lbs.
for the next week you track your calories. 2500, 1800, 1900, 2100, 2000, 1600, 2300. that averages to 2028 calories.
on september 8th you weight yourself again in the morning under the same conditions and this time you weight 178 lbs so you lost 2 lbs.
using the above formula we get
2028 - (-2/7 * 3500) = 2028 - (-1000) = 3028 kcal/day
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>>42662572
Just eat less if you wanna lose weight and eat more if you wanna gain. Faget.
Also your lifts aren't bad, assuming it's kilogram.
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>>42663557
they have to be pound, he just started and his dl = squat and bp > rows and rows > ohp, like how the fuck
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>>42662572
>but moooooom, I want results, and I want them nooooow :(
>>42663557
Never assume kg outside /plg/ if not explicitly stated. Never.
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>>42663583
he used kg before so they are in kg. even a girl can do 60 lbs row
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>>42663183
I did weight myself weekly, and yes that's pretty much the highest and lowest weight I reached, it didn't fluctuate more than half a kg per week really.
I probably got something wrong.
>>42663456
I'll try this
>>42663583
>>42663557
Yes it's lbs, sorry.
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>>42663753
>Yes it's lbs, sorry.
Why do you mix kg and pounds for your stats?
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>>42663753
>lbs
Nigger what the fuck
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>>42663787
Didn't realize I put my woeght in kg,
I usually see lift stats in lbs and didn't want force people to go convert them.
>>42663611
Nah, I just don't know what to do,
I hate looking like shit so I kinda wanna go back on a cut but I also wanna put on some muscle,
bulking is not necessary I think, maybe I should just figure out my maintenance tdee and stick to that or a bit less and keep lifting until I can't make progress anymore.
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>>42663817
Eat at maintenance and lift as if your ass depended on it, reassess maintenance calories on the same day every month. Do this for half a year or until you absolutely max out on any form of sane noob gains, then report back. Now get out.
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