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dude noone cares about your water fountain break or your constant 1 minute rests, write your journal a bit clearer for some proper feedback.

Quagmire, if you wanna lose fat there's no real place for eating crap like that, and you know it. It's fun at the time but you won't get lean in 8 weeks if you do.

" I'd already had plenty cardio from the squats, so there was no need to do anymore. I probably wouldn't have managed anyway. Will see what happens over the next few weeks. Hopefully get reasonably lean before Christmas time. Carb up tommorow evening/night, buttons/hotdogs/cider. That is all...

or do sled drags / prowler push before having any carbs.

Life is very good.

Yeah skinny kids aren't where it's at. Nice squat, Flyer.

clearly your bodyfat isn't 8.7%, more like 9.2% or more

No the belt lets you overload your core and stay stable, in the big exercises you're supposed to fill your stomach with air, and hold, and tighten your abs outwards, with a belt you get something resisting against that, keeping you even tighter so you can handle more weight. It has nothing to do...

what does belt and injury prevention have to do with each other?

ah well done then. how much do you weigh? WHEY? LOLZ

just to give you an outline i live off of: bolognese (steak mince) pork chops raw eggs apples bananas mixed frozen veg pasta cheese on toast that's been going for a good month+ when you get bored with it, just mix the spices or remember its a simple refuelling exercise. That rarely comes to...

same, I bet your deadlift form isn't particularly good either but you can still get the rep. 1x495 Got it to the knees and my back was just rounding too much, so I dropped it. Not worth crippling myself, I'll wait till I'm strong enough to do it properly. if you complete it it isn't bad for...

meatballs? Make some omelettes, cheap as chips.

what is your training like? Alex's post is correct in that it's more of a weight gain shake rather than PURE PROTEIN for LEAN GAINS. Also, look into TURKEY BACON and EGG WHITES. That last line is a joke, by the way.

8 quid a week can get you 12 frozen chops (aldi for the win), thats 4-6 meals mate. im sure the burgers and booze taste good but sometimes you need to make sacrifices. get to where you want to get, and then reward yourself, it'll make them all the sweeter!

Start focusing on your bench form, with a 500 lb deadlift and a 175lb bench you are doing something wrong or just a natural at deadlifting.

or even prowler push, that might do the trick watch your zinc intake though, and if an adrenal issue arises, deload.

2 words sled drags

I can push myself "easier" than on the squat, it's different mechanics for me.

I never said you can squat indefinitely 3 times a week, as I said when you get to a heavy weight you simply can't, but at anywhere near 300lbs you probably can. Is that your attitude in life as well? Minimal weight and incurring gains? Are these noticeable gains or are they what you think are...