Bro that sad to hear 
On a positive note though, it was great to hear that you got 10 hours! I could only do 5. Iām glad you had a productive day.
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If I would say, you, canāt study directly 10 hrs. At first make 6hrs daily then 7 ā¦ It takes timeā¦
You are doing nofap but not following nofap rules. āSleep early near 10 PM and wake up at 4 amā
Donāt give up 
.
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I am not able to sleep early, and If I go to bed early I will only lie there and urges will keep attacking. To avoid that I keep on studying or I watch something until I fall asleep.
My problem is night urges only brother. I can handle the rest. Will try my best to sleep as early as possible.
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Thanks buddy for that challenge, It helped me to push beyond my limits. I will look forward to do more such challenges with you when I achieve a decent streak.
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Thatās what I want brother, the power to sleep early, who doesnāt want to sleep early. But the thing is I just lie down on my bed till morning. And keep facing urges, I lose to these night urges. I will try my best to sleep early and fix my sleep schedule. It will solve my entire problem.
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Try listening to soft music , while sleeping or you can use binaural beats for sleepingā¦
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Lie on bed. Start reading some boring novel That is the best way to fall sleep. Not interesting. Even if you donāt fall sleep just wake up at the fix time in the morning. Repeat it for 2-3 days then you will start falling asleep on time. Itās a very generic advice though. Everyone knows. But it worked for me in the past.
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Thanks brother, I almost forgot about this. I knew it already thanks for reminding me. Will give it a try.
Today I slept at 1 am and Woke Up at 5 am.
And I tend not to sleep in daytime.
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I spend most of my time here
Going To sleep. I pray that I sleep quickly while reading the book. I decided to study inorganic. I guess that will be enough to make me fall asleep. 
Good Night Folks 
Stay Strong
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Yes off course
I donāt like inorganic.
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@GOVIND-19 Brother, Even after relapsing twice I continued my workout 
Felt a little bit pain,Hence stopped using dumbbell and Focusing on increasing strength of the arms. To do the dumbbell exercise properly, Should I keep going or Gather few days of energy and then gain the momentum.
The only thing which is helping is Turn on the music and start the workout no matter what 
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Good boi!!! What muscles did you work out?
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Is it okay, was feeling extreme pain in my arms??
Warm Up x1
Upper Body x1
Lower Body x1
Intense 5 min Forearm x1
Intense Chest x1
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Macha you have to understand that exercising should be personalized. I can never tell what works best for you. Youāll have to workout and figure it out slowly. Its all about understanding how your body functions and reacts to exercises.
Nevertheless, I really do suggest that you focus on all of your muscles and not just arms. I like how you did both upper and lower body workout. But youāve been doing that for some time now. Progressive overload is key to muscle building. Thatās why I keep suggesting the 30 day series, because progressive overload is already in it, and helps you stay consistent for 30 days. I really do suggest you give it a shot.
Now about the pain, I donāt know if you understand the difference between pain and soreness. If it is soreness, then it is normal. It means you have done a good job. Pain is different.
Also, I need to tell this. Dumbell exercises are easier than bodyweight. Thatās why I suggest it to beginners. You will be able to do a tricep dumbell routine but you will suffer if it is bodyweight. Same for chest and shoulders and traps and also back. Bodyweight exercises are significantly more difficult than dumbells. Except for biceps
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Got it Brother, I will start that from tomorrow. Thanks a lot Bro. For helping me out. 
I have recorded my weight and Height, checked a website. Checked how much calories I need to consume. It was around 2000 calories. You said that already. And I am keeping track on healthfy me app. Well, I just enjoy doing workout, I donāt expect immediate results or anything in return. Itās just the feeling of satisfaction that I did something worthwhile today that keep me pushing forward.
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Thatās the spirit!
If you can eat more ok. 2000 is minimum.
Thatās my boi! I can tell for sure, first 3 months will go by without you seeing much results. But after that you will start seeing changes. Provided you stay consistent with your workout and diet.
So if you are starting the 30 days series tomorrow, it would be, Chest, back, biceps, upper abs, and legs. Iām just saying to help you keep track. There are 5 series and do day 1 of each. Search anabolic aliens 30 days series and youāll get all of it.
Also remember this, even if you relapse by chance, donāt stop working out. Its one of the things that kept me going. In the past I have relapsed just before I was supposed to workout. But I worked out anyway. Relapse shouldnāt stop you from doing what you love. Thatās how you fight back. Overthinking and sulking over relapsed is the biggest reason why most people find it difficult to bounce back. Your attitude should be like, " Oh shit! I relapsed. Well fuck it, Im gonna do what I was gonna do anyway!"
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Must Watch Short Video
Watch this while your headphones, earphones on. Giving you 100% assurance of getting Goosebumps. (No fap Motivation Freedom = Getting Free from this addiction)
Tatakae Tatakae
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Bro use Super Saiyan pic , this totka works ā¦ For me itās working fantastically till now. Even my phoneās wallpaper is also Super Saiyan lol.
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Yes Son Goku is the best.
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so i was right about the totka 
totka hai dosto
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