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today I weight in at 181.8 however after my weekly refeed day i normally jumped out around 3 pound. however i'm going to switch my refeed days to every two weeks, whats everyone opinon on this ?
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as said this isn't the start of my diet and how much would you suggest i drop protein and increase fat
these are the drops i did 2000 - 1900 - 1800 now to 1,600 this is just a renew diet phase and...

right ive been dieting on and off pretty much for the last 2 months but this time I'm doing this to make myself accountable for my diet and a place where i can log it.

so let me give you a little...

well here goes I woke up in the middle of the night with chest pain didn't think anything of it took some painkillers had a drink tried to go back to sleep. couldn't sleep felt restless the pain...

they are from 2009 though i will put some up soon i promise i just dont have a camera at the moment sorry

Today
Am cardio 40 mins low intensity before my first meal of the day around 6 am
It also my day off the gym I will post again tomorrow
Peace !

I will get pictures up as soon as possible :)

that guy is way leaner then 10% trust me and secondly im pretty sure is isnt natural which have a big effect on your appearance

thanks dude !

right so here we go my stats

height 5'9 and half
weight 181.8lbs
bodyfat 11.4 (body pod tested )

marcos
carbs 95g (20 % of total calories)
fat 74g (35 % of total calories)
protein...

I'm 183.8lbs everything is looking good

ah ok I'll have a look now thanks for the tip :)

nope it was 194.5 or something around that. now i'm at 187.2 I'm losing around 1.2 pounds a week

just a quick update my weight is down to 188.8lbs today

thanks TheJoeyS

my current weight is now 189.8 scots40 but i started off at 194.8 i lost 4 start of water weight as i seem to carry alot it when I'm in a calorie surplus

this is day 4 of my cut
today was chest shoulders and triceps it went pretty well still feel strong though it only early days into the cut

oh i forgot as well my macro break down is 35/35/30...

right so my current stats are
height - 5ft 10
weight 190.8
body fat 12.6
I've been lifting weight for 3 years thought i have stopped a few times

so basicly i tried to cut last year but i...

how long will it take to go from 12.6 body fat to 10 or 9 percent

as last summer i bottled it and only went down to 11 percent body fat this time i want to go all the way
i normal to 200 cals...

i would like an offseason bodybuilding coach who pretty cheap but good

i know this is a big question
but the thing is im at 11.8 percent bodyfat and im just wondering what it will take to get under the magic 10%
im doing carb cycling at the moment
monday-high ...