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stick to compound movements for 6 months. start light and work on form (15 reps per set). increase strength by increasing weight on all exercises. by the end of the first 6 months, use a weight that...

ok 165 at 8% bf.
i will post something tomorrow. its late here.

your currently 150. do you want to stay 150 just with lower bf?

nice observations

whats your ideal weight? body fat you want? and how long to get there? i might be able to suggest something tomorrow. if im at home.

its close enough. good job kirberry

its pretty close 4 g protein instead of 1. shes doing really well

put cinnamon in the oatmeal

used to train. some people need the motivation

bread?
better yet, oatmeal

pes erase
dont eat soy
limit exposure to bpa

arnold has some great quotes

http://www.scienceforfitness.com/2015/03/26/creatine-supplementation-can-boost-testosterone/
...

not accurate. use fat caliper. staff at your gym will probably check it for free

i see what you are talking about. what kind of bfp test did you have?

np.

what do you think your bf is?

torso twist is useless

11-12%

i understand joint problems but what is your issue with bones?

thats his goal