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thanks, do u know the optimum does ( UI) for vit d3? ive tried to research it but theres a lot of conflicting answers! Do you think theres any important supps im missing out?

thanks, can you advise me towards the others?

thanks, any ideas on the others?

Yeah man you are very ripped but realistically you are too much on the small side, however you are clearly very dedicated and you look great! I would bulk and try and add as much muscle as possible...

Hi guys, I was hoping someone could help me out. I currently take the following supps, but I do not know when is the optimal time to take each one. I train either first thing in the morning (6am) or...

thanks, so 16 percent was me being a bit optimistic? :p lol

[QUOTE=celtic723;1200889761]Eat ~2k calories and monitor the trend over 3-4 weeks. It will give a good indication of where your maintenance lies.[/QUOTE

Thanks will do, Could you estimate my body...

i have been circuit training 5 times a week and training heavy 2 times, next month im.gonna shoot for 4 circuits and 3 heavy sessions?

Yeah my weight is 185lb at the minute, I think I am around 16% bodyfat?

Ok so you think lower protein and up the fats, what about carbs? Also is 1900kcal a good enough deficit?

Thanks for...

General diet on cut- 1900kcal, 180g Protein, 65g Fat, ~110g Carb

thanks! What % are you yourself if you dont mind me asking?

Yeah mostly circuit training but a few heavy weights sessions also, would you advise more weights sessions?

Thanks a lot! Would you be able to give me a quick body fat % estimate? I need to know for my plan and I havent a clue what I would be lol!

would appreciate if anyone could give me a quick body fat percentage estimate? Thanks!

Hi guys, this is my 1st post so not sure if this is how things are done, if not please correct me. I am wondering if someone could assess my pics of my cut (4 weeks in atm, i know this isnt alot)....