QTDDTOT

Looking to lose fat, my settis are:

2200 Kcal tops
30% Protein
20% Fats
50% Carbs

W:87kg (192 lbs)
H:183cm (6 ft)
BF: Around 25% last time I checked (didn't change much from then).

Lifting 4 Days a week + some cardio (30 min)
2 Days only cardio (LISS with increasing speed, 45+ min at 5:30/km give or take)

Already read the sticky but looking for some suggestions, especially on calorie intake and macros since it's easy to get lost with the 121123 calculators out there. Not looking to do keto, paleo or other highly restrictive diets.

PLEASE RESPOND

Lmao no.

Unless you roid.

I see. My friend says you can get a decent toned body by swimming alone. Is he cucking me?

competitive swimmers bodies look decent but you have to understand that they often lift as well, or are literally in the water for hours

Thought so. So swimming alone without lifting is pretty much a one way ticket to skinny fat

He's right, you just have to eat better and work hard at it.

Don't listen to normies user.

Autists are unbearable but usually right.

>decent, toned

Subjective terms, everyone has different goals but if you train hard and eat well you can have a pretty healthy looking body, don't expect to be muscular and buff like pro swimmers though, because those lift quite a lot.

If I do swim hard (HIIT) 4x a week and eat as per the sticky, can I lean down/lose weight without becoming a skinny fat mess? Just pure swimming alone

Thanks for the insight guys

Don't eat like in the sticky.
Eat in a normal natural way without( or as few as possible)of the foods you goddamned well know are bad for you.

And throw in some sprinting or squat thrusts as well, It will help with your sprinting and help keep your legs in shape.

I think I injured my shoulder doing chin ups ( probably back when i was doing close grip chins), now when i try to do a diamond push up i can't do a single one, my shoulder will give up mid movement and i will hit the ground, but i can do normal push ups just fine.

Is there anything i can so to fix this, stretches, different form, or i need to stop doing chin ups for a while and rest?

disgusting picture.

I'm currently doing a 5x5 program, should I stick with the same weight for the 5 sets or should I increase it by 5lbs each set? Every week I bump up the starting weight by 5lbs and repeat.

Max limit of what?
Neck gains?
I would say neck bridges but it's pretty damned damaging over the long run and fairly dangerous.
I would stick to self resistance for neck gains. You can do a lot with self resistance exercises.

Wonder what a PT could show me when I'm done with my SL 3x5

How to prevent using lower back during OHP? Sometimes when I approach failure/fatigue while OHPing I can feel it a little in my lower back.

I squeeze my glutes and do valsalva movement during OHP, is there anything else I should be doing?

>but it's pretty damned damaging over the long run and fairly dangerous.
Why?

>Max limit of what?
bench press

Because you're putting a lot of pressure on your neck bruh. Just take a look at internet forums where guys who do or did neck bridges.

It will make you strong, but when it's done to excess or badly you're going to be in for a world of hurt.

macros are not that important
just eat at a 500 deficit

that should cover it

Sprinting >>> Lifting

Would a mix between Greyskull LP and 5/3/1 BBB with some extra lifts be viable? I can't progress much anymore adding 5-10lbs every workout. 5RM are 42.5kg OHP/80kg Bench/125kg squats/145kg Diddly. I'm currently 80kg 175cm.

Day 1
OHP 2x5, 1x5+, add 5lbs/week
Incline bench press 5x10
DB Rows 5x10
Weighted pull ups 3x5

Day 2
Deadlift 1x5+, add 5-10lbs/week
Squat 5x10
Close-grip bench press 5x10
Abs

Day 3
Bench 2x5, 1x5+, add 5lbs/week
OHP 5x10
Weighted Chinups 3x5
Curls 3x10

Day 4
Squat 2x5, 1x5+, add 5-10lbs/week
Deadlift 5x8
Calf raises 5x12

Even sprinters lift mate

What? Of course that's how genetics work, it's a roll of the dice and they probably won't be taller than their dad when their mom has genetics that limit their growth

Listen to your body

It's not like diamond push-ups are the go to exercise anyway, I'd try moving your shoulder without any load and just check where it feels bad and how bad it feels, various movements, strengthen your smaller muscles, if you do body weight just quit, it's not worth it in the long run, a good basis for lifting but not your goal unless you want to stay small for ever

Anything you do badly for a long time will hurt you, neck bridges are fine as long as you don't go ham

Depends on the height of her family members, the height of yours and how well you feed your kids. If you're 6'1 and you're just a genetic anomaly in your family, your height isn't gonna transfer. Same as how her height won't transfer if she's 5'1 but she's just the short one of the bunch. Find the average height of family members on both sides and your kids will end up converging around one of those two averages with nutrion skewing their being taller or shorter than that average. Or you can just preemptively put your kid on hgh during puberty and say fuck it, so none of that matters.