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Cardio is optional- more important is that you have a caloric deficit. Doesn't really matter much if that's achieved by eating less or burning more calories.

As for your lifting workouts,...

Question for intermediate/advanced lifters out there:

I've been lifting somewhat seriously for the last 2 years (20 or so years total lifting experience, many of those years wasted) and it's...

I thought ab definition didn't run in your family?

I don't see any bragging. He's looking for a critique. And he should be very pleased with where he's at by age 17. At 5'-5" and a very low bodyfat, 130 is not that small. If he were my height...

Muscle gains are going to taper off way before you get to 300lbs. You might gain 25lbs of muscle in year one and another 15lbs year two.... but then the annual gains will continue to get smaller and...

Thanks! And then when you hit 9%, you cut back to 7%? How how many times a year do you cut and how long does a typical cut last?

This is my goal physique too.
Do you do a constant slow bulk... or do you go on bulks and cuts and if the latter how long is each and how much weight do you try to gain/lose per week? And what's...

If you've dropped down from 220lbs then I'm sure you're looking much better and you should be congratulated for your progress.

Your threads are starting to get depressing though. If this is not a...

Yes, you are 14%. Eat at a 500 calorie deficit today and then start a new thread tomorrow and we will tell you if you have reached 13.9%.

This is probably your 10th different thread this month (under a couple of usernames) all asking basically the same thing. Today alone, you have 3 different threads on page 1.

What answer are you...

I'd guess 11%

Agreed for the most part. I'm definitely a fan of the clean bulk because I don't like being fat and getting fat means you need a long diet phase to get lean again. Ideally I think I would bulk/cut at...

I have the sense that most people do two bulks and two cuts a year. If time bulking and cutting were in a 2:1 ratio that would be roughly a 18 week bulk followed by a 9 week cut. I just got a bit...

Any 18 year old girls with really nice breasts (I want to compare mine)? Pictures please...

Is this perhaps the internet-age equivalent of driving a van to the local middle school and offering up free candy?

Oceanbreezez had a good post. It sounds to me like you ate a little too much. 22lbs since August is about 1 lb/wk when 1/2 lb/wk is more realistic for anyone who's not brand new (or juicing.) If...

I'm also wondering if there's maybe something fairly significant about the 5-6 week mark rather than the 10% level. Maybe if I had started my cut at 11%, I would have breezed through the 10% bf...

Thanks Razor. I'd love to hit 8% but my body/intuition seems to be telling me that while the drop from 13-10% was a breeze, the rest of the way will be exhausting and will require muscle loss,...

I've been cutting for 5 weeks and I've now lost 9 lbs and about 1 1/4" off my waist. I would guess I've gone from 12-13% bf down to 10%. I had been planning to take it a bit further but this week,...

It can be done if you do single leg work- bulgarian split squats, bench step ups, and one legged box squats (or pistols if you have better balance than me.)
I've been progressively adding...