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Hi guys.

Im Josh, 6ft 2 and 235lbs atm...about 16% bf.

Im naturally an endomorph with mesomorph second...i do struggle to lose fat etc but have a big frame.

What im struggling on with my...

bump

Im sitting around 230lbs atm and 14% bf....im 6ft 2....i work in an office 5days a week...and i workout 5-6 times a week...if im bulking would you say around 4000cals is enough?

I see some people...

Does anyone here take a low volume approach to your training?

Something i have just started as though high volume was too much.

In my gym we have a tricep dip machine where you sit down and grip the poles like your doing a dip and push down..i can feel this squeeze at the back of my tricep..so i guess this would be a good...

i assume its the long head im looking to target?

on chest day i do wide grip dips, i also do tris on chest day..so would narrow grip dips be too much?

has anyone got a video showing good form of close grip bench?

atm all i do is cable push downs, and rope pushdowns.

Wouls close grip bench followed by dumbell one arm overhead extensions target the inner tri?

The outer bit on my tri is ok..but the rear tricep is rubbish..what exercises are best to bring this up??

When standing up with arms straight and palms facing each other..its the part of my tri...

Hi guys.

Atm im aiming for around 400g of carbs a day in offseason.
50 of this come post workout and 40during my workout.

Which leaves me around 300g...will it be bad if most of these carbs...

Hi Guys

What exactly is the macros for the 200lb diet?
Is it around 260g protiein, 100g fat and under 30g carbs?

In reference to the above would this diet be ok?

Meal 1 8am - 200g Chicken plus 10g omega 3oil
Meal 2 10.30am 50g whey plus 20ml udos oil
Meal 3 1.30pm 200g Chicken plus 40g carbs from...

Food Ideas and Groceries:
Ground turkey breast
Canned tomatoes
1% milk/cottage chs
Ground turkey
Chicken broth/stock
Fat free plain yogurt
Ground chicken breast
Peppers (a variety) ...

Hi guys,
I will be starting this diet at the end of the month.

im currently 250lbs, so ill go with the 250lb diet.

Say if i lose 20lbs in 4-5weeks should i reduce my food or keep it the same...

ill take my dose of caffeine down to 200mg mate.

Bump

Well, im sick of buying products of the shelf and not feeling anything.... i havent used any pre workouts in 6months and i dont drink coffee.

Im tolerant to stims anyhow...but am wanting to create...

thats why were hating.

PH'S are NOT natural.

i always go to failure, however i very rarely get doms