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The link above shows one of his clients before and after. Apparently, the transformation shows a 14lbm gain in under 9 weeks.

First, this is clearly not a 14 pound of...

Used to happen to me when I used to work. I either was squeezing (retracting and depressing) my scapula too hard or it was weak. I did train my upper back as well (followed well known routines and...

So many people estimating their bf much lower than they actually are. Someone who is 5'7 160 pounds 8% bf would look insanely big (FFMI 23.1 or so). Looks at Chris jones from pump chasers, he is...

First one min 18-20% (generous), second around 25% (generous). When I used to workout I was much leaner and I was estimated at 15-18% even though I didn't have lower ab fat, obliques were clear not...

I was looking for a workout routine to work towards the full planche. Currently I can only do a tuck Planche and the advanced tuck planche for about 5 secs (Get a ton of wrist pain so can't go for...

Here is an example of my working sets: 70kg 10reps, 72.5kg 8 reps and 77.5kg 6-8 reps

BTW the example is from a power lifting program after inputting my 1 rep max. Week 2 - Muscular...

Thanks to everyone who replied , I really appreciate it.

Should I just take the weekend off and start one program you mentioned?

I was thinking of doing a month of a beginner powerlifting program since I came of a long break and I'm kinda new to...

After 3 months of not training I've started training again and went looking for a beginner program. This program looked appealing for me so I started it.

The program is on the website , link is...

My abs are better than the 15% bf , I don't work then and people say that I'm a higher bf, why? Other areas of my body have less fat in terms of having more striations.

Title is long. Looking at some really good powerlifters, I've seen that they don't keep their scapula fully retracted throughout the whole movement.

During the concentric part of the movement...

From the start of my cut , using the bf callipers I've lost around 12% bf . Which is a good indication.

How much does losing 20 pounds of fat affect how much leaner I would look? Christian Guzman...

The method I use: 3 point (scooby's method(

I place my fingers 3 inches apart, dig my fingers into my skin hard and grab aggressively.

Before the calliper touched my skin I count that value....

Not with skin. I found the correct one a couple of days ago when looking through the search results on My Fitness Pal. Thanks for the reply though.

Yh I found the correct one on My Fitness Pal. I used the wrong one. On the app there are a lot of different results for raw chicken breast. Thanks for the reply though.

How much does it affect the metabolism though? Some people say it has detrimental effects on fat loss which I was confused about cuz from what I know its calories in vs calories out.

Comparing the two values on Google and My Fitness Pal there is a huge difference.

Google: 5g of fat in 140g of raw chicken breast.

My Fitness Pal: around 14g of fat in 140g of raw chicken...

So sitting down around 8 to 12 hours a day and doing this for several weeks.

Would this slow down the process of fat loss and why?

I popped into this thread cuz when I started to use my fitness pal, a chicken thigh raw was shown to have 24g of fat. Even lean chicken breast was shown to have around 15g of fat.

According to...

I would agree with rick id say your round 13 to 14% bf more likely on the lower side of the estimate.