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226.1

Resurrected from the dead and back at it again.

Heavier than I'd like to be at this point but no one's fault but my own.

10% is a lofty goal considering I don't think I've been under...

To answer your main question is simply drop your calories a bit more or incoporate more exercise.

This is a bodybuilding forum so you can't expect we aren't going to say hit the iron hard. With...

Based on those numbers, you gained more than 5 pounds of muscle in 50 days. Normally, I would say that chances are that isn't accurate but I won't because I don't want to be that guy...regardless,...

I'm in...might be tough as I'm going to start a slow cut for the summer but I'll take on whatever additional motivation I can get.

Estimated 1RM are:

Bench: 270
Squat: 315
Dead: 365
...

You mentioned that you are lifting 5 times a week. How long have you been doing that? and what have you been doing?

Agree that I would scale the cardio back a bit. Once you go on a cut, you...

Some people don't have too tough a time maintaining 10% year round. Majority of those people were probably lean most of their life and don't have LBM in excess of 160 lbs. Someone who has ranges in...

You might be 19% in the 3rd pic but also might be 22%. Tough to say from one pic. I look a little leaner on my better days compared to your last pics and I had my BF measure and came in at 22+%. ...

General rule for me is 80% of my 1RPM(that rule may have also been in Starting Strength - may not be a rule rather than a suggestion) but I'm closer to 40 and messed up my back last March between...

Nice progress. Keep at it.

Haven't had a ton of BF % experience but I'd say that 15-16% is reasonable. Probably would spend a few years hitting the iron hard and put on some weight trying to add a little fat as possible along...

You make a good point with having visible abs at 220# and do you need to lose 40# for the contest.

Usually, if you have some visible abs, you would think you are mid teens or lower. If you are at...

Can't tell if that is your upper abs or something to do with your hair but I'd think that 17-18% could be accurate.

Carb cycling is different for each person. Some think carb cycling is less than...

Before - 23.5%
After - 16.5%

Good luck on the journey to single digit BF.

I'm on the same journey...about 15 pounds of fat loss away for me.

Nicely done. That **** ain't easy, you should be proud.

Tough to say with photos, I'd guess 10.5%

Based on a avi pic, looks like you are below 16%. Upper abs are in a bit. Wouldn't be suprised if you are below 14%.

Just continue to work at time. Its just pressure over time. Anyone can hit...

I'd probably like to know what your BF % is before getting into this but let's assume that your goal for 30# weight loss puts you at 10% BF which is a nice %, especially at 180#s...that mean that you...

Since no one else responded, I will.

Continue to do what you are doing. Working out, eating the right macros, and adding that cardio. Might increase the cardio a bit closer to the show if you...

Starting Strength

http://startingstrength.com/

If you are serious, get the book and do the program. As you evolve, you can change things up a bit but this will give you a good base.

I think...

2nd that...