whaat 1,6 mgs of melatonin try 10 or 15 mg it will knock you out
I am eating really good atm, no added sugars, no excess sodium (except for some dairy products like cheese since it is very nutrient dense while containing zero carbs). Only carbs that I am eating are whole / complex carbs and occasional fruits. not really focusing on protein right now as, from experience, a normal healthy diet gives me enough protein to gain muscle while on a cut. so idk what u suggest I eat other than that, but ion think the problem lies there, however it probably has to do with the timing, as I ate a big meal in the morning, then some bread in the afternoon till evening, and then I only hat a bit of meat and some yoghurt with spinach as dinner, and I only went to sleep around 1.5 - 3 hrs (i dont know exactly) after that, which made me hungry.
no bro wtf that is an unholy amount of melatonin xDDD. The thing is, I went to sleep pretty easily I think, but I never went into deep sleep (not sure though, maybe have gotten 1 REM cycle) while only taking 1mg, however, the problem is that I woke up, then took another 0.6 mg because I couldnt fall asleep, and was awake the whole night while just being really fucking tired, eventually I gave up and just took my phone out, but I had been awake for 3-4 hours already, so I was just waiting for sun rise
bro fell for the 1000 calories meme
damn bro
how much lean mass you got??? I am currently around 70 kg lean mass and think I am eating like 1500 kcal, maybe more, but also doing about 700 kcal burning cardio a daydont know that meme bro, I just dont wanna track cals because thats gay asf, so I can only cut by eating so little that I know I am cutting, went from 82.1 to currently ~72kg, while maintaining like 98% off my muscle mass it feels like and also getting stronger, so meme or not it works
i mean enough calories to recover, but it seems it’s not the problem, either environment or brain activity
You can also try injecting melatonin for even stronger effects
nah bro im not gonna use ts for cutting thats so retarded
Stop hard cutting then
ur cortisols through the roof bet ya when ur alarm goes off it feels like bombs are being dropped
Can u expalin how did u lose while maintaining muscle
mainly focusing on using the muscle every day, bro split is maybe too risky since you only use certain muscle groups every 3 days and if you miss a day then muscle deteriorating starts to occur. The thing I did for about a month was 1 really intense set of compound movements, along with some accessories every other day. Next to that, I also did some form of cardio almost every day (cycling for up to 1.5 hrs a day, not every day). And most days I did 5 short distance sprints, but later I just did 1 super long sprint as it was taking too much of a toll on me to do reps... But an average day looked something like this (in chronological order): cycle 45 min to uni, 5-8 hrs uni, cycle 45 min back, cycle 10 min to gym, for every excersise, only 1 working set, super intense and heavy, in 1 to 8 rep range (just failure). Squats, pullups, dumbbell push exercise (alternating between shoulder press and incline bench), then some arms / shoulders / chest flies (since my chest was lacking). Occasionally I deadlifted since I really like that exercise. then cycle back to home, while stopping along the way to do sprints at a straight road. Gained a bit more strength (probably attributed to low rep range sets) with this routine, but lost a lot of fat and almost zero muscle. Next to this my diet was very protein based, sometimes my dinner was just minced chicken only. And breakfast just a can of tuna with some lemon juice. But even with this routine, some days I got really shit sleep, not as shitty as yesterday though. But the leaner I am, the harder the cutting is becoming. I don't know how to properly guess bodyfat, but I recon its around 10-12%
No actually most days I get woken up by sunrise light or annoyig fucking birds outside, but maybe I have just gotten used to it. any tips for high cortisol?
if u are in a huge deficit you cant counter that really but i might be wrong
tf does that mean, i joined 1 day ago i dont know the stuff
yeh doesnt really matter, ill just up the cals a bit since 2hrs is retarded, barely got anything done today and am just waiting for sun to set so I can go to sleep. I know sleep is gonna hit today though
inject tirzepatide or retatrutide
no fuck hormones that shit is gay asf
youre retarded lmfao
those r not hormones theyll help you regulate your appetite and your bodies reaction to caloric deficit making it way easier to sleep as well
zero work ethic
oh... do they not fuck with your hormones though? I mean they are literal signal molecules for processes which are normally regulated by your hormones
no jfl, starving the way you do rn does fuck with your hormones tho
you're probably right xDD
dude just count your cals and macros and eat 160+ grams of protein dont go below 1500 cals
68 kg at 182cm, dont look small by anymeans so dont really care about how much i lose, im at 75 kg now trying to get to 70damn bro
stop being idiot.. you cant even sleep.. stop starving youself
nah its annoying to do, I'll just cut less aggressive and see how it works out. I just ate some lean fish and am gonna go to bed, so I probably wont starve tonight (pls). But yeah I can probably get away with a good bowl of oats in the morning and then a decent dinner.
but... that is what cutting is
I do care about muscle a bit, I look pretty big, especially my arms, which carry the physique, but my frame is pretty good so I wouldn't mind if it weren't for the fact that I am trying to hit 3 plates on bench, so I'll just maingain / recomp. but how tf are you able to get away with 500 kcal at those proportions bro... you gotta be eatin more
dude youre setting youself up for failure.. someday the hunger will hit and you will eat an earth of food and regain all you lost. also, its impossible to maintain a lifestyle like this for longer than 2 weeksbut... that is what cutting is
I did it for a few days by accident cause im fasting for ramadan but then i got used to it
nah bro I don't do this every day. I know how to pace this. I have a lot of discipline when it comes to things like these. The starving night was just stupid, you are right, but I did not deliberately try to strave myself like that. Last night I ate almost the same cals I think, but I slept soooooo fucking good. it was all abaout pacing, which I failed to realise / did not put emphasis on, which made me starve and not sleep. but yu are right bro, I appreciate you
