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check stickies for the nutrition guide. you need to increase intake cal for about 250 to 500 cals surplus. gaining muscle while losing fats is just a noob gain.

your observation is true bro. i know that feels.

whats your height weight, reason?

just lean out then gain mass.

just do it. have fun.

stat

5'7
weight 148lbs 16% bf
goal 140lbs bf??
reason for twink goal is to shed more fats for long and slow bulk.

171g protein max at 190g
171g carbs max at 220g
60g fat max 70g

buy whey protein. i have but i dont drink because i have lots of protein source, i drink it every time i did not meet protein target.

you are not fat. just gain mass.

btch please, photobucket blocked my photos its not nude.

thanks brotha gonna update you'll

Hi, Everyone

been lifting weight again since march 2017, and yes im a get backer. i started at 165 lbs 35% bf. and today i'm 148 lbs at 16-17%bf ( not sure ). i just wanna push tru to 140lbs lower...

yes bro. just lift and fill your frame. just do it.

additional info my lifts are still progressing deadlift was deloaded and yet progressing.

i gonna go down my intake to 1700. and add HIIT 15mins walk jog sprint 2x a week. what doyou thnk guys?

1800 cals 35% protein 35%carbs rest fat.

i think 1500 cal is too much for me

yes i counted it tru myfitnesspal. i need slow cut.

the fk bro?

hi everyone.

i am 5'7
current bw: 153lbs
before: 165lbs
goal: good foundation to start my journey

i am get backer, i have lifted weight for few years back 2010. but i quit. and i gained...

bulk brah thats too much, you just need to fill your frame. youll look more leaner at that bf if you have filled your body frame with mass. just do it.

i think -70 calories are so little. try 200-300

i mirin you profile age bra.

all of us skinny ass ****s are jelly bro