Nice Job. Are you doing any intermittent fasting during this 12 week cut. Or just upping protein and cutting carbs. If you donāt mind me asking.
Thanks! No intermittent fasting. Iām tracking macros based on daily total daily energy expenditure requirements putting myself in a daily caloric deficit of ~750kcal. Not cutting carbs per se but rather portioning down while maintaining 1g protien/lb body weight and fats at 25-30% of macro intake. I have found personally that my ideal carb intake is 130-170g/day with more on leg and back days as Squats and Deadlifts require more energy from me, any less than 130 I feel mentally foggy. I reevaluate my daily requirements for the week after a Saturday weekly weigh in.
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Ok thanks my carb intake has been right around 200 for maintenance. I get the same way if I drop them to low. Which is why I was looking into the intermittent fasting thing. But trying to squeeze 185 grams of protein in with only a 7-8 hour eating window can be a pain in the ass.
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Iām telling ya Iām gonna expose the bastards
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Old post, but DANG! You look amazing! Keep up the good work!
Last year my goal was to lose BF which I was able to do. This year my goal is to grow muscles. The dude at 5 star said I need to stop running and just lift weights to do thisā¦ I do need more weight lifting days but I donāt wanna X out my running as I enjoy it.
Iāll take any tips yāall have to help me grow muscles and keep my running
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Going to have to double them up then. If you enjoy running, do it as a warm up for weights. Run to the gym if itās feasible. All that said, you should be able to drop BF by solely running. You cross-train and work on the quality of your caloric intake while improving your runs (variation in running, like Speed, Distance, Tempo, etc.).
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Strength train first, cardio after or preferably on days offā¦ calorie intake up with good macros. 
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I probably need to get this under control and it might be the best thing to help me. Iāve been in weight loss mode for so long eating more is a challenge.
Thanks for the tips @DungeonMaster I may have to just double it up because I really donāt want to give up my running
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This is the right answer.
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I donāt know if Iād say thereās one right answer to anything. There are plenty of runners who trim weight with running as their primary form of exercise and weight training as a supplement. Decreasing BF can be done effectively with a healthy combination of Cardio, Strength and Improvement in Caloric Quality/Quantity.
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Like the other Dan said, youāll have to focus on strength training with a bit of cardio after or on off-training days. If you run before you lift youāll lose your throughput power by depleting your glycogen stores (a finite resource). The most important thing to do will be to track your macros and up your carbs to give you the lifting energy and proteins to build the muscles.
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Bingo. You can absolutely run and gain muscle @Runningfree. Just have to increase calories.
Personally Iād never recommend someone stop running/cardioā¦the heart is a muscle, tooā¦kinda the most important one. Having good cardio will lead to better lifting sessions, more stamina. Like @Dan531 said, just do it after lifting or on its own day(s).
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Thanks for the advise guys 
nutrition is not my strong suit. Iāll get back on my fitness pal and track for some days to see where Iām at with my macros. I canāt stay on there long as it messes with my head to track all of my food. Iāll make me a plan for lifting and cardio days and let yāall know how it goes.
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Iām itching to get back to my gymā¦ Iām 9 days post op now and thinking i might be able to do some things 
. I canāt do anything heavy on the core yet but maybe some isolation things.
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Iām sure you are. Rehabbing and waiting for shit to heal is the worst. Maybe try some band work if you have any. Just try not to tear anything back open. Lol.
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Does the wife approve is the question lol
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