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    thanks all for the responses! dmacdonal9 in...

    thanks all for the responses! dmacdonal9 in particular that is some really good advice thinking about 12 months from now and the warning about a big surplus, I've not thought about it in those terms...
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    bulk or cut when you are right on the line

    6'0 male currently at 165lbs and about 16-17% bf. lifting three days a week doing squats, rows, bench, and overhead press and tracking my progression

    i want to eventually get up to about 175-180...
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    Sticky: yeah i was going to say you look about 10% to me....

    yeah i was going to say you look about 10% to me. 9-11%. 15 seems too high
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    Sticky: me too please, I'm guessing about 19% right now,...

    me too please, I'm guessing about 19% right now, going to need to cut soon I guess.

    edit: the last image is where i started from, only 149 lbs, now I'm currently at 174 lbs after slowly bulking...
  • i know jason has recommended face pulls and side...

    i know jason has recommended face pulls and side lat raises to other people, so yeah, you can look into those if you feel the need
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    thanks guys! i love this site

    thanks guys! i love this site
  • what skydog said

    what skydog said
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    its mostly that im dropping from 7-8 exercises...

    its mostly that im dropping from 7-8 exercises per workout to 6, and im reducing the total number of sets as well. anyone who has run ICF for a few months knows that once you start pushing against...
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    534

    Full Body routine for a novice

    ICF 5x5 routine takes too long, I need to keep my workouts to 1 hour or so, and ICF was averaging me about 100 minutes - i did run the program for 3 months though and got a ton of gains from it,...
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    yeah it was reading this article (...

    yeah it was reading this article ( http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html )that actually made me think its ok to cut, if i can lose 5-6 lbs of fat...
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    switching to the cutting version for 5 weeks i...

    switching to the cutting version for 5 weeks

    i know im probably too small to really be cutting, but i can't stand being over 15% bodyfat, so im cutting down to 10-12% and then i'll go back to...
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    why do you want to be in the gym everyday? are...

    why do you want to be in the gym everyday? are you trying to lose weight?

    If yes, then by all means, do some cardio on your "rest days"

    if you just want to gain muscle mass, then do the...
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    this looks good, stick to this program and win. ...

    this looks good, stick to this program and win. of course, you need to stick to your calorie goals too, good luck man
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    pushups! do 5x10 pushups until you can bench...

    pushups! do 5x10 pushups until you can bench press the bar. My wife started when she could only do "girl pushups" in sets of ten, then she switched to regular pushups in sets of 5. after just a...
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    just keep eating your 2500 calories. even during...

    just keep eating your 2500 calories. even during a deload you are still putting up weight. also, the goal of the deload is to get your energy and strength back, so keep eating
  • question about lowering body fat percentage and gaining mass

    if a person is 5'10 weighs 200lbs at 15% body fat, and wants to weigh 200lbs at 8% bodyfat, how would they get to their goal most efficiently?

    would it be a series of short (like 8-10 week) cut...
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    I'm sure you've heard this before, but the key...

    I'm sure you've heard this before, but the key really is consistency.

    consistency with your diet (getting enough calories to grow muscle while hitting your macro needs)
    consistency with your...
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    2 pounds a month, for a 15 year old who is...

    2 pounds a month, for a 15 year old who is lifting weights, is maybe too small a surplus. you could try bumping your calories up another 250 a day and see if it helps
  • jason db's MIGHT be a little too hard right at...

    jason db's MIGHT be a little too hard right at the beginning, but you could switch to it after just a couple months, you don't need to wait 8 months or a year (it is a novice program after all)
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    yes you should bulk with those numbers.

    yes you should bulk with those numbers.
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