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Hey guys,

Long story short - was squatting at the end of October when I moved onto my 3rd set at 100kilo I went probably too deep and felt a huge sharp stabbing pain on my lower back. Some how...

Dont no if Im bumping a really old thread or not??

But wow awesome transformation!

awesome progress! mega jealous ha! Good Job!

Really good job!! Amazing what you can achieve if you just give yourself 12 weeks!

Hi Guys,

Ive been around here for a few years (long time lurker, occasional poster), and when it comes to cutting down and loosing fat thats the one thing I tend to suck with.

I currently weigh...

Looking lean, good base for a bulk!

must admit rest days these days are normally where I tend to fail.. Always struggle keeping up the diet/motivation on these days..no excuses though, just need to want it more I guess ha!

I think...

Thing is your not exactly fat on your pictures. You just have wide/fatty hips. I would just stick to compound lifts and keep your protein high. I think you could add 30 minutes of cardio to your...

awesome progress man!!

insane progress.

good work!..imagine what 12 weeks will bring

if you have been lifting for a year now you should really know the basics about diet and routine.

However:

Eat less than 300-500 calories of your daily intake: E.g if you were on 3000 cals a...

Srs? His progress has been really good for a year as well! I think there is some good noticeable gains! Well done mate

rome wasnt built in a day! asses it in 3 months and see where you are then.

ive heard the HIIT is supposed to be the most effective for burning fat. Not really tried it though, each to their own really.

As long as your burning calories and deep inside you know your...

I'd like to jump in on this and post my updates! I started on the 1st february too although I am documenting down my progress on my blog (see signature for link).

Good luck everyone :)

its so motivational reading through everyones transformations in here..

Cant wait for a few months when I can hopefully post mine :)..

Keep strong everyone!

All the best mate, remember dont try and over do it the first couple of days , ease yourself in!

Body Fat Estimate: Id probably say 25%. Dont take it the wrong way use it for motivation as a rough...

Not gunna lie after I opened up your first picture I thought this was a troll thread..

However, it wasnt!..Good progress so far, can deffo tell you've put some size on so keep it up!

awesome progress, keep up the good!