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I once lost 10kg within a week, it was mostly waterweight, no one loses fat that quickly unless they're obese.

If you guys are up for a good leg workout that doesn't require any equipment try the 30 down squats, I did them several times last summer. You do 30 sets starting with 30 reps, then 29, 28, all the way to 1 with a minute break between sets, it gets too easy when you're down to the last 10 sets...

Today I managed to do 3x4 chinups, I'm happy with my progress.

It doesn’t matter, you’re strong for a natural recreational lifter. I’ve been lifting since summer of 2019, life got in the way a couple of times or I would’ve been much better off right now but I’m still happy I’m able to train at all.

Awesome, you’re very strong, I don’t do 1RM’s, I think it’s pointless since I’m a newbie still my 1RM will go up on its own anyway.

10kg in what exercise? Also good job, keep at it. 1609868621 Gym is useful too.

You don’t have to give up all at once, just cut the amount of times you drink coffee in half and stick to that for a couple weeks, then lower it some more, in the span of 3-6 months try to go down to only cup per day. Then try to eliminate it altogether in the 6 months that follows. Play the...

I did OMAD. As for the pendlay rows, do you do them strict or does your torso move when you do it? I wouldn’t recommend going really heavy because of the nature of the movement, do it for more volume I’d say. Also I do back extensions to train my low back every workout.

If anyone wants to lose weight I urge them to learn about intermittent fasting. That’s how I lost 21kg/46lbs in little over two months the summer of 2019.

I do fullbody 3x per week, monday, wednesday, friday. My best deadlift was 105kg for 5 reps. Best squat was 72.5kg for 3x5 Best bench was 60kg for 3x5. I’m currently benching 57.5kg for 5x5 with a pause.