FE, you are a beast bro, keep doing what you are doing. As evilore said, you are past your goals in so many ways.
MTP, your traps need their own zip code. How does your body look so slender and your face a tad chubby?
Vince, i hope you get some good news monday, and perhaps also look into alternatives that will take your insurance?
Matugi, you look incredible for your age man. Its awesome you found fitness right now instead of double your age like so many of us, its so much easier when you are younger.
Anyone in here doing keto? It pushed me to get the lowest I've ever been 240 25% body fat (I'm 6'1"), but I lost some strength(not that much) and stamina(lost a lot here). Also recovery seems to take longer, but it manage to push through and work out 5 days a week. I haven't done any refeeding since I started like 2 months ago until today. I got a little desperate since I've been stuck for 2 weeks at the same weight. Does anyone know if it's better to eat carbs on heavy workout days or to just do a carb day once a week? Internet has a bunch of conflicting opinions. I'm not sure what to trust :/
Are you eating at above or below maintenance? Doesn't matter the diet, most lifts will suffer on a cut, keto isn't a miracle diet, its just super awesome. At your BF, i would not advise doing refeeds. I'm going to assume you are trying to lose fat and gain muscle, so just don't worry about the strength and keep doing all that you can. My advice when it comes to keto and working out, is make a coffee with heavy cream and coconut oil prior to the gym, it has really helped me through some tough days at the gym. I do a 6oz coffee, 1tbsp heavy cream, 1tbsp coconut oil. Add 1tsp of splenda, and 8 drops of liquid stevia if you'd like (this is how i do my coffees). That will get you going right quick. If you want to try to go for lifting heavier and progressing at the gym, you could do bi-weekly refeeds, but honestly i recommend getting down to the BF you want, then going up from there. The gym isn't going to disappear, lose the fat first, then bulk up from there. It's way easier going up then it is going down.
Yes, I definitely agree three hours is unnecessary for a beginner. Probably unnecessary for almost anyone even.
I agree that unless you are on gear, you absolutely should not be spending 3 hours at the gym. When i didn't know better, i'd spend 2-3 hours at the gym, doing 10 different things there for tons of reps. Now i do 1 compound, which takes me 30-45 min, then 3 accessories that compliment that compound lift, which takes another 15-30 min. After that, i'm out. At most, if i'm on a tough day, it takes about 1.5 hours total. Sometimes i'm out of there in 1 hour. Just keep the main thing the main thing, the compounds.
So, i finally got my sleep schedule fixed, god willing I'm going to keep it this time! I'll be hitting the gym tonight for my 12th session of 5/3/1. Pretty damn hyped.