lol I'm small now man....lemme tack 20-30 back on now

he never smiles

I would stay the course man. Get down around 200 then you can slowly work back up. It is tough but if you gain another 20-30, and 10-15 is fat, you will have another long road ahead. Fastest point from A-B is always just getting the fat off. IMO

Awwww man you're killing me lol
What if I maintain? Think I could recomp some of this fat off with higher intensity/volume and maintenance type calories? I know I did that for about 3 months when I was 275 lol

At 275 I dropped a shirt size and 2 pant sizes

It starts to get harder and harder to recomp the more advanced you get.

Honestly a 6-8 wk push is probably all you need to get there. You're so close! What's your calories at now?

Right now I'm back to 3k.
I was down to 2400

Maybe just do a short break here, till after the 4th, relax a bit, and then one more push. I think around 200 you should be pretty happy and then you can start to work back up real slow, trying to maintain bf%. You can see the finish line :)

WELL FILL US THE FUCK IN SPEC!!!!!!!!!!!!!

give us the break down on what you did in detail. It's crazy that I've been progressively getting in shape for like 4 years now ( i think i first took your advice and nutritional plan heed that long ago)....

but im still learning new shit every day. Like i've learned my massive aversion and failures related to keto diets are due to dehydration and inadequate sodium intake.

I've started doing that and have had way more success. I've still spent the last 4 years bouncing between 210 and 240 though. a big drop from 280. This time i think im finally going for the gold.

but yeah, what exactly did you do this time

Is there really any advantage to going Keto when just trying to properly diet?
I'd probably just stick to a well balanced diet.

Weight falls off super fast. You feel really light, energetic, or athletic (granted you're not dehydrated ), and you never feel really fatigued.

Cons are you NEVER feel full, and you crave shit that isn't even delicious or sweet. Ie, pasta...slices of bread ..... anything carb filled.

Right, so do you gain that weight back if you go back to a "normal" dietary intake and start consuming carbs again?
I'm guessing yes.

A portion of it. Anything that's lost through depletion of muscle glycogen will come back as you introduce carbs.

Took a week vacation out to Cali and stopped at California Barbell run by Ryan from Eibach.
He put me through the paces of the big 3, and I'm now hooked.

I'll be hitting the big 3 lifts as my main workouts from here out. He got my squat dialed in, took my DL up to an easy 455lbs. single raw and even that was fairly easy. I ditched the straps and went with chalk and no belt....and felt solid as fuck.

I'm pumped. Squatting was never "fun" because my shoulder mobility sucks...but he ran me through some band work and it opened my shoulders up nicely. Felt great.

Nice. Come down to Phoenix sometime and lift.

I'm gonna have to one of these days.