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It's important for you to know you cannot spot reduce, meaning you can't lose fat from one specific area.

Read the stickies in this forum, gain some muscle, lose some fat and you'll see pecs...

Is the fasted cardio thing just bro science?

Thanks, what would you say a realistic time scale for getting down to 12% would be?

Hi guys,

The pics attached are from today, can you estimate my bf %?

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Hi guys,

I did post in the post your pics forum but it's not getting much of a response there.

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The pics attached are from today, can you estimate my bf %? I'd guess around...

Hi guys,

The pics attached are from today, can you estimate my bf %? I'd guess around 25% but I thought it'd be best to get some confirmation or a different opinion. A little background: I've been...

Great work man, keep it up!

Great info in the original post Brian, I do agree with above though that you should scrap that routine and start with a different program. It could be beneficial to run a Push/Pull/Legs routine that...

Fair enough. Thinking about it I'm probably better off eating a tuna s/wich than worrying about cooking.

Hi guys,

I'm just wondering what you guys do with regards to meals at work/college/school. Do you batch cook and freeze or put them in fridge or do you eat non-cooked foods there and cooked meals...

I'm Intermittent Fasting so I don't eat in the morning, I break my fast at 12-2pm depending on the day and I have rice, chicken and vegetables for lunch then later on I'll have a big steak with...

I never gauge my progress using the scales, I always use a mirror and measurements. This is because you could be increasing your muscle mass but dropping your body fat level :-)

You're welcome, if you need any help just PM me

I don't know for sure if you will hit your goal, but as long as you are in a calorie deficit and getting the right amount of protein/fats your body needs then you will lose weight.

Workout wise,...

I'm personally aiming for 10% for abs

I agree, use the thread in the nutrition forum which is a sticky called "calculating calorie and macronutrient needs" or something and work out your maintenance calories and protein/fat requirements....

Very decent gains bro keep it up

First of all welcome...

Second I would recommend this thread: http://forum.bodybuilding.com/showthread.php?t=121703981

It helped me A LOT :-)

Lift, honestly it will work wonders for your fat loss.

Macros = Macronutrients as in Carbs/Fat/Protein.

Go to the nutrition forum and see the sticky on calculating your macronutrient needs,...

I am currently intermittent fasting, I prefer it because I'm eating less I get to eat larger meals as I'm only have 2 per day. I have to say when I am on IF it seems easier but it's probably because...