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Clean up your diet. Start actual lifting. Eat in a caloric deficit with plenty of protons. Now go.

Read the stickies and you'll most likely make it.

Proper training and diet is key.

Eat at least 1g of protein per pound of bodyweight.

Eat at least .4g of fat per pound of bodyweight.

The rest of your calories can come from carbs.

3,300kcal per day seems fine, be sure...

2/01/14
@ 155lb







2/10/14

Cutting To 10-12% Body Fat

Macros

2300kcal per day

160g of protein

70g of fat

Rest of calories come from carbs

Routine




Upper Power
Exercise:
a) Barbell Bench Press 4x3-5
b) Incline Dumbbell Bench Press 3x6-10
c) Bent Over Barbell Row 3x3-5

Starting Stats: 1/1/14

5'9''

160lbs

16-18% body fat

Squat: 180lbs

Thats bullchit..

If you cut properly and stick with eating plenty of protein and enough fat, your hormones will be fine... (also include micronutrients as well)

I see plenty of guys at school...

http://forum.bodybuilding.com/showthread.php?t=142494581

all your answers here

oh lawd

Definitely.

Looks better than what you originally had, I'd say run it.

Try this out OP,

Legs & Abs:
Squat 4x6-8
Leg Press 3x8-12
Hamstring curls 3x10-12
Calves 3x15
Cable Crunches 3x10-12
Weighted Crunches 3x15
Side Crunches 3x15

9809N-Fnz3U

9809N-Fnz3U

lol^

As for OP, I would say 46kcal per ounce.

Know them feels...

I say run it OP

You silly goose.... :)