Fire transformation bro

Yo congrats bro consistency is the hardest and most important fitness skill. That being said I would go on a mini bulk for 3 weeeks then go into a cut for 1 to 2 weeks and repeat hope that helps

Hey @Seann Manila not an expert but hope this helps I would start by understanding what maintenance calories look like for you. you can get this by tracking your calories for a few weeks using an app called My Fitness Pal and weighing yourself every morning. you should have a rough estimate after that but use this https://tdeecalculator.net/ to get a starting point. In the beginning, I would change your eating too much just focus on tracking and getting 0.8 to 1g of protein per body-weight in. Warm-up sets are sets you do at lighter weights to practice form and warm up your body. Working sets are the sets you do to build muscle, power, or strength whatever your training focus is. I don't think it matters when you eat your meals. The most important part is your total calories and macros at the end of the day. That being said I have used intermittent fasting to cut in the past. i wouldn't eat a big meal before a workout just because I don't wanna be all gassy during my lifts. I recommend a simple carb like pop corner chips or rice crispy treat and some caffeine i prefer energy drinks but pre-workout or coffee works too. How long you cut depends on you. here is how I see fat loss you can approach it as a sprint or a marathon. I prefer sprints so my cuts tend to last between 4 to 12 weeks. The dope thing is you can always cycle between cuts, bulks and Maintenance.

For me, it's more about failing to raise my standards. I honestly look pretty decent with a shirt or tank top to the point where I get compliments on how jacked I look often. I know I could be in way better shape I'm well above 20 percent body fat and my abs aren't visible. Plus there are a bunch of other fitness goals I want to achieve such as learning to free-handstand push-up or dunk a basketball. I want to have a higher standard for myself than other have for me.

@Sankalp Adonis i been experiencing upper back pain and I have recently been incorporating some dead hangs as well as Epsom salt baths for recovery seems to be working so far for me hopefully that helps

I wouldn't go lower than 25% of your calories coming from fat for you that's like 92g of fat or 650 calories but the most important thing is calories and overall protein intake i wouldn't worry about fat unless you are feeling brain fog or tired all the time but normally fat and carbs will fill in the rest after your protein.

@Owen Blair thanks bro just trynna to help