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if you have money go with john meadows or shelby starnes. If you dont have the money then go to john meadows site. mountiandogdiet.com and just pay the monthly fee and obsorb all the information.

0 i havent done abs for 6 months lol most my ab work is from squats, deadlift, bench, pull downs and ect. I just focus on keeping my core extremely tight in every lift. I do need to do some sit ups...

no way 12% I was 11% in my avitar from a bodpod. I would guess closer past 20% which is nothing to be ashamed of, but i would find a sports medicine facility and ask for a bodpod or water scale. If I...

how much do you weight? Is a mass shake thats around a 1000 calories really good? That is 1/3 of your calorie intake in one meal which to me is horrible. Eggs are the cheapest form of protein and you...

There is no reason why you shouldnt compete this aug. Get on a solid diet and go do it for fun. Every one told me the same thing this year becaues I am inexperienced, my lats did not come in right,...

i would say 16-18... your really soft in the chest, and its hard to gauge bf with your posture. The lack of vascularty in your arms and shoulders show you either hold allot of water or bf. There is...

either do a 7 point or go find a bod pod in your town, because that 10% is not accurate not to be rude, but I was 10% in my avi from a bod pod. I would honestly say closer to 16% would be accurate....

thats what my abs look like when i bod podded at 13%

your bf is around what you think it is but honestly, I would stop cutting and get on a clean bulk to add in size. If you feel out more your overal results will be much better. Keep it up though your...

honestly i think its from the lack of meat in your diet. Try con-cret creatine out that will supplement the creatine that people get from red meat. and add table spoon of olive oil to every meal and...

you can tell your shoulders look better but cant see abs in that pic. No doubt you can eventually do figure at a small show if you get lean enough. you could easily do it if you worked hard if the...

there is no substitude for a meal period. When I bulk I have a peanut and jelly sandwich with my protein and when I cut I have almonds.

dang i need a girl like that and i will never have to look for a spot.

i would teach her all the basics first at the gym before you toss her into cross fit, i understand that the instructors are GREAT, but being that shes 13 and your daughter if it was my self i would...

I have helped some high school athletes out with a few plans before, I would have her get on the bosu ball can built up stability muscles, I am sure it will be a breeze due to her past. Then work on...

bingo... allot of girls are scared to stuff down food, i dont know much about diets containing no meat, but i think it would be hard to really put on size with out meat. Not saying its impossible,...

You look great for being new. I guess I am pretty new as well. only been training for just over 2 years now, but have studied allot from shelby starns and john meadows. Both guys have the habit of...

black coffee :) pre workouts dont do much for me at all and I like the added money to buy more steak.

how long did you give your self for prep and what was your overal diet and cardio like? I will be honest that is a LONG time to be on a diretic. I would avoid them like the plague pleriod. I would...

I have a few ways that motivate me pretty well. One I thrive off of competition, I simply want to be the best period. I started training just over 2 years ago and have great gains... So my goal is to...