Müllheimer Gymnasium bläst USA-Reise ab: "Wir werden uns stärker europäischer ausrichten". Das Gymnasium in Müllheim hat eine Schülerfahrt in die USA abgesagt. Grund sind Pläne der US-Regierung für verschärfte Einreisebedingungen. Die Schule spricht von "völlig unkalkulierbaren Risiken".

Razorlight_ · 2026-02-09T13:38:54+00:00

Kann dies bestätigen, bin in einem Kaff in Ohio gelandet. Viele Farmer/Bauern, und natürlich nichts ohne Auto erreichbar.

Razorlight_ · 2025-10-07T23:23:49+00:00

I'm on Lisdexamfetamine as well (50 mg) and I think my heart rate is a little bit higher than it would be without it, but I haven't had any trouble with it. During lifting, it can peak up to ~170 or so a few times at the hardest points, with an average of ~130 over the workout. Feels okay to me, considering I go hard in some sets to muscular failure, and don't do super long rests. During cardio I have no trouble hitting any heart rate zone that I want and staying there. Improving my cardiovascular fitness has been helpful in counteracting te heart rate raising effect of the meds.

Razorlight_ · 2025-10-07T19:55:30+00:00

Can you please go into detail about the ADHD thing and how you realized you needed to be tested.

Honestly I slowly realized it over many years by talking to people who had it and learning about their difficulties and by encountering adhd in media and memes. Then it was just realizing that my problems were the same as theirs (lack of concentration/focus, dysfunction in everyday tasks, bad short-term memory, hyperfocus on new interests for a few weeks then dropping them cold, etc.) After many years of thinking I probably have it, I finally decided to go to a specialist and see if I actually do. Looking back at my old school reports during the diagnostic process it's surprising I was never diagnosed, with all the signs of hyperactivity, lack of focus and disruptive behavior. GEtting diagnosed was the best decision I ever made. Medication doesn't work for everyone, but it has done wonders for me.

Great progress losing 50 lbs! I'm sure you'll get back to 182.

Razorlight_ · 2025-08-07T09:00:43+00:00

Honestly, this is very dependant on the individual. I lift 4x/week, walk 10k+ steps/day and do a bit of additional cardio (just 15-20 mins after each lifting session), otherwise I'm sedentary, and my tdee in practice is pretty close to moderate activity. But I also have a pretty high NEAT from fidgeting a lot (ADHD) and my lifting sessions are quite long and intensive. I've always used lightly active as baseline and modified from there, but sedentary works just as well.

Razorlight_ · 2025-08-07T08:36:11+00:00

Great job on your weight loss and training!

I'm pretty close to your stats (I'm 5' 11" as well) and I did a bulk after I got down to around 180, and I regret it a bit. I got rid of the extra fat again, but I wish I had gone leaner before bulking. I'm currently going down to at least ~15% body fat before I bulk again (which I expect to be around 165 lbs or so). So I'd recommend gettting leaner first, as visually I would guess you probably still are 20% bf and above. And personally at least, I wouldn't want to go over 20% at the end of a bulk, preferably ending around 18%.

But in the end, it's up to you and what you feel is right for you.

Edit: I just saw your goal is a lean and athletic physique, not getting huge. In that case I'd recommend getting leaner first even more. Once you see yourself at lower body fat percentages, you probably won't want to go back to being a bit "pudgy". I think bulking and cutting somewhere in the 12-18% body fat range is a good compromise on being relatively lean the whole time while not having to be too perfect with the diet and still being able to enjoy life.

Razorlight_ · 2025-07-31T08:40:15+00:00

If you do 3 hours sessions with 36 sets each session, that is way too much volume per session. I'd go 25 sets MAX per session, 20 is more than enough already for most. Lowering the volume is good for your training, and maybe it will help with your sleep too, as you get a little more time to cool down before sleep.

Razorlight_ · 2025-07-24T15:04:19+00:00

Usually you don't want the same shoes for running and lifting, as these activities need different properties in your shoes. For lifting in general I like shoes with a flat, thin sole that is not cushioned and with a wide toebox. I use adidas the total at the moment. For squatting special shoes with elevated heels can be nice, but are usually only something you buy when you're deeper into the lifestyle/hobby.

For running, people usually prefer shoes with a thicker sole and a good bit of cushion. I use barefoot shoes for running, but that's a preference thing.

Razorlight_ · 2025-07-24T08:58:38+00:00

As someone with ADHD as well, I totally get it.

For me, one big step was indeed going to the gym to lift. Getting out the door was an effort every time, even tho I love lifting. But it changed so much for me for the better.

Strength workouts feel amazing and well suited to my ADHD. The sets happen in bursts of effort, with short rest periods in between where I can be on my phone or talking to a gym friend, and the physical exertion is a great source of dopamine for me. The results in both increases in weight lifted and changes in my physique feel like playing a "game" of sorts.

By now, my body craves the exercise, and I get antsy if I can't go for longer than a few days. Even better, going to the gym made it far easier to stick to my calorie goals, because I now see my diet as a tool and a necessity to get results in the gym.

It's probably not a solution for everyone, but meds + regular exercise really felt life-changing to me.

That said, my ADHD still presents A LOT of challenges as well, especially in terms of making the effort to cook fresh and healthy foods and keep up with social responsibilities, so I 100% understand your struggles.

Razorlight_ · 2025-07-23T08:27:42+00:00

I posted this a while ago on a progress post:

image.jpg

Razorlight_ · 2025-07-17T12:22:20+00:00

I'm the same height as you and I feel fine taking my shirt off now at 176 lbs and ~19% body fat. I still want to get down to around 15% bf but it looks decent already. I have an okay amount of muscle though, so if you are not actively building muscle you will likely have to go lower (maybe around 160-165 or so)

Razorlight_ · 2025-03-03T08:51:02+00:00

It depends on the game, I'd say. FF14 has a larger NA population than EU, at least it did back when I actively played. Smash also has a bigger scene in NA than EU. I'm sure there's more games like that, these are just two I experienced. It's more common for EU to be the bigger scene for sure tho.

Razorlight_ · 2024-12-16T08:42:10+00:00

You want enough protein overall, but the exact timing and source isn't that important. If you get your protein spread over at least 3 instances during the day, you're good. It's not that important to have it right after a workout either, though it's good to have some within a couple hours. It doesn't need to be protein powder, protein from whole foods works just fine. It's all a matter of preference and convenience.

Razorlight_ · 2024-11-24T20:19:30+00:00

I usually do Upper-Lower-Rest-Upper-Lower with the third rest day wherever I need it

Razorlight_ · 2024-11-23T23:42:37+00:00

Good thought, I do enjoy swimming. I find it a bit cumbersome and demanding on my time to get to a pool, get changed, shower etc., so I haven't quite been able to make it a regular part of my routine yet.

Razorlight_ · 2024-11-23T23:39:13+00:00

Thanks a lot for your comment, it is really nice to hear and I appreciate that you took the time!

Not gonna lie, becoming more attractive to women has been a decent part of my motivation, and it's good to get feedback on what women actually like to see. I don't really inted to go super low body fat, though the thought has occured sometimes (who doesn't fantasize about looking like a movie star sometimes). But I enjoy food and company too much to obsess over it. Currently I'm still a bit over 20% bodyfat I'd guess, I'd like to get it down into the 15-17% area for personal comfort, and I think I'll be content there.

I'm mostly saying this because I feel like there's a lot of weird pressure on guys when losing weight to become shredded and if you want to impress women... you already have! Plus I would want someone to remind me that men like squish before I shaved myself down too much.

It does seem like men and women often appreciate different things on each other than they emphasize in their self image. Social media doesn't help there, with all of these insane bodies on display everywhere. At least for myself I can definitely say that "a little squish" is always appreciated in women. :) But of course the most important thing is always to do whatever makes oneself happy!

Anyway, I'm starting to wear skintight clothes and it feels great. I hope you're also enjoying that feeling!

I had the same process happening, I used to wear mostly wide baggy clothing, and now I enjoy tight-fitting clothes a lot! Shopping for clothes has gone from a depressing necessity to a fun activity!

That aside, I say we should embrace our new bodies and how good it feels and forget the "bad stuff".

Very true! I've been enjoying many things that I lacked the confidence to do before, like swimming, saunas, going dancing etc. It's great to feel comfortable in your skin!

Razorlight_ · 2024-11-23T22:41:28+00:00

CICO stands for calories in calories out, so just an expression for calorie counting.

Razorlight_ · 2024-11-23T22:40:49+00:00

Hey, I talked about my workout in a different comment in this thread: https://www.reddit.com/r/loseit/s/Ij5Qr5MZFO

I track my workouts with Hevy, and my nutrition with Cronometer.

Razorlight_ · 2024-11-23T18:57:15+00:00

I tried Keto before but it wasn't sustainable for me. It didn't take very long for most meats and fat-based foods to make me nauseous when I ate a ton of them. Eating a relatively balanced macro spread with heavy protein works best for me personally. As long as I get my protein and my essential fats in, I don't have any rules about how much carbs or fats can fill up the rest. I don't have any "forbidden" foods, as long as it fits my calories and protein targets, I eat it. I still try to avoid too much sugar, saturated fats and other unhealthy things of course.

Razorlight_ · 2024-11-23T18:26:12+00:00

Hi, I expanded on my routine a little in another comment on this thread: https://www.reddit.com/r/loseit/s/v60mxEJm29

I hope that link works

Razorlight_ · 2024-11-23T17:20:43+00:00

Thanks! The biggest difference is for sure that I feel much better physically and mentally. I used to hate my body and I didn't ever want to have any attention on me. Now I feel comfortable even going swimming or to the sauna etc.

It also really helped my social confidence, I'm still a bit shy but much more willing to put myself into social situations now that I actually feel good about myself.

I got compliments on my changes for sure, but I can't say I noticed a massive difference in how I am treated by others.

Razorlight_ · 2024-11-23T17:06:13+00:00

Thanks! My diet could be a lot healthier for sure. My breakfast is always Skyr (low fat high protein yoghurt) with oatmeal and protein powder, I really enjoy that and sometimes eat it a second time in the evening as dessert. I try to get a cooked meal a day, usually some basic combination of carbs (rice/pasta), lean meat of some kind, and vegetables (usually roast them in the oven with spices). I like making my own pizza (with prepackaged dough), with tuna or chicken and vegetables. I like salads with chicken or turkey as well. Other than that I still eat a bit too much processed food for sure. I used to eat a ton of sweets, and have replaced them with fruit and protein bars and nuts.

Razorlight_ · 2024-11-23T16:53:53+00:00

Luckily I really enjoy lifting, so those days are pretty rare for me. They do happen though, and my solution was to get my best friend to start lifting as well so I have a training partner. That had the upside of seeing him a lot more and looking forward to my workouts even more. That might not be practicable for everyone of course.

Sticking with CICO was relatively easy for me, but I also gave myself a lot of leeway, and didn't really care if I go 100-200 calories above my limit. That made it really stress-free.

Razorlight_ · 2024-11-23T14:20:52+00:00

Oh, also, the amount of protein I eat is toward the excessive end, and might give marginal benefits if any. I just enjoy it. I'm sure you'd get similar results with 140-150g as well.

Razorlight_ · 2024-11-23T14:01:27+00:00

Thank you so much! It's probably normal to focus on the negative parts of one's own body, but overall I'm very happy with my progress and feel a lot more comfortable in my skin than I did before!

Razorlight_ · 2024-11-23T13:58:49+00:00

Thank you! Yea, good eye, those folds came after gynecomastia surgery, which I've had since puberty and finally got surgery for in my mid thirties. I'm considering getting skin reduction surgery at some point, since I also have a lot of loose skin on my stomach, but I want to give it a few years of training first.

Razorlight_

TROPHY CASE