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Good point and I agree. I use 3 methods to monitor fat loss..The scale, fat calipers and the mirror. Using one alone may not provide a complete picture of what is going on, so I use all 3 and cross check the information.

I would start with 1800cal for now and 30min cardio 4 per week. Doesn't matter whether you do it fasted or not in terms of weight loss. I wouldn't personally be doing 4 HIIT sessions while cutting as it could affect your recovery. I do incline walking while cutting.

I agree with Rick Rock, i don't think your calories are low enough for your weight and LBM. IMO i would stop the calorie cycling and stick to constant calories and macros, except for an occasional high carb day to help keep your sanity and curb cravings.

Could be many things and we would all be speculating without blood work. Go get a complete blood work test including estrogen and prolactin levels. Come back and post results.

On back day or shoulder day....may go with shoulder day as to not further lengthen your back/bicep routine. Isolating and developing a mind muscle connection with the rear delts can be difficult. May want to experiment with face pulls, rear db flys, pec dec rear delt or other variants to see...

Dont think he paid 5K, think the machine they used cost 5K. At least thats what i hope he means.

If i had to make one recommendation, it would be to add some direct rear delt work. IMO, rarely can one have enough side and rear delt development.

Protein sources look good. Workout routine and exercise selection looks good in my opinion as well, has all the key compound lifts. Just keep doing what your doing, focus on adding weight to the bar on compound lifts, be consistent and it will come. Due to genetics and individual differences...

Ya, no way you are 30% BF. I would say half that and the issue is not your body fat, but the lack of LBM. 200g of protein is not to much. Couple of questions for you regarding your nutrition and training... 1.) Where are you getting the majority of your protein from? 2.) What does your...

Use this one https://www.privatemdlabs.com/lab_tests.php?view=search_results&show=1032&category=14&search=female#1032 Coupon code RHINO for 15% off. Comes out to about $55

You could do a Push Pull Legs routine done on a 5-6 day rotation. IMO, PPL done 2x week is brutal and i always run into recovery issues and my lifts start to suffer. In the past, i have done: Push Pull Rest Legs Rest Repeat Another option would be to do what 44 suggested, leave the split as...

What i like about strawberries is the volume you get for the calories. Say you were to eat a 120 calorie banana, if you were to eat 120 calories of strawberries it would be about 3x the volume of food...perfect for cutting when trying to maximize volume for your calorie intake. I have been...

Forget planet fitness, you wouldn't be able to deadlift or even squat there. If you have a full rack, then you have enough IMO. I have seen people get big off of less.

I like your exercise selection as it consist of all the key compound lifts. However, if you are training for vanity, which i am too, i would suggest a different split with a bit more volume. Legs will definitely need more volume and will likely need their own day to provide them the punishment...

I aim to eat 1 serving of fruit per 1000 calories and between 4-8 cups of vegetables per day.

Nothing like taking a psychedelic to help put ones life in prospective.

Also, 200mg every 2 weeks is not optimal. My Doc had me on the same protocol as well, but I halved the dose and switched to once per week. Feel much better and bloods are more stable.

Like Dylan said, i won't advise it, however i will tell you what i do as i travel for business regularly. I vape, so what i do is i put research chems in an empty vapor juice bottle, throw it in a plastic bag along with my other vape juices and put it in my checked luggage. Reason for the...

You know what, I'm not even surprised anymore. Doctor's charging $1,380 for a simple blood test, no wonder health care premiums are so high.

Perhaps my problem is that I was trying to go heavy every week and the fatigue accumulated. I know some people who only Deadlift every other week. Regardless, IMO deadlifts are a staple compound movement that should be included in all routines in some form/or fashion. I will give crossfit one...