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thanks . I am workoing really hard towards this! Need the summer cut and want to be lean.

Is setting a goal from 18% bf to 12% in three months possible? Or even 10?
Thanks!

well i am not blaming genetics, i just was curious reading at night and wanted to know your bros opinions. :) that's all

Lol'd a bit at that and I know it plays a role in everything but still can you gain good solid mass on your chest without said genetics?

Just wondering because i know everyone has different genetics. So can you still have a big chest without awesome genetics?

it boils down to calories taken in - calories burned. More calories burned = weight lose. Cardio HELPS but is not really needed. Eat 500 cals below maintenance and you should be good.

Thanks man and yeah i know chest is lacking hard but i hit a hugeee wall i while ago and im finally starting to get over it. MY lifts have been going up in every direction!

very simple to get 180 grams in a day... whole foods like whole wheat bread has like 6 grams in two slices i believe and peanut butter has a decent amount, same with chicken, fish.
Milk and eggs are...

your bodyweight = 180
grams of protein you should take in is 1 gram per pound
1 gram x 180 = 180 grams of protein a day you should be taking in

1 gram of protein per pound.
Find your maintenance for cals, probably between 2500-3000
And not sure about the soon after lots of controversy. I would say within an hour after workout get some...

So it all started back in 09' when i started to lose weight with a PT that was a close friend. I ended up losing about 30-35lbs in the year i went with him. I dropped from 205-170 ish and began my...

Just keep at it bro! Clean form and proper diet and you will be pushing weight you never thought you could!!

way to go man keep it up!

good job man on both the hair cut and the progress repped

haha its chill. Good work about that then man:P

he's jelly bro?

see if you have been only training for a year or so 2 lbs a month which equals out to .5 a week. /thread

.5 of muscle a week. with hard diet and training. genetics have a big role too

get a pre/post workout without creatine in it then

atta boy keep training hard and the gains will come. Don't cheat your diet and gains will come! :P