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What are your views on when and if to start cardio? Do you do cardio right at the start and make it more intense as you drop fat? Or leave all cardio until further into the cut?

My idea this cut...

It was heavyish but not my max on a normally shoulder day just went up slighty the wrong angle with my arms to0 relaxed and 25kg bending backwards was enough to pop/rip something for sure.

Meh I...

I was doing shoulders today with dumbells and overpressing 25kg each nothing to heavy my second warm up set.

My spotter wasnt watching and my arm bent back and I tried to correct and felt a...

I used to do this when cutting.

Great work the hair cut looks better too.

All day long its a machine with in and outs, when your insulin levels spike its just working quicker your body loves comping down on food asap.

Thanks for your comment im not big or really small just in a hole of what to do for the best, I want to be bigger but stay lean... not easy I know :(

I plan on competing next year and for this year my plan was to get to sub 10% around early summer guessing 145lbs-150lbs then slowly bulk to a decent size then cut to compete.

Question is I always...

I cut around 1600 - 1700 ish

The reason is apart from my gym sessions I sit down 90% while at work its the only way to loose a stedy 1-2lbs a week, I do refeed once a week or so.

One thing I do...

The more you drink the less you will retain unless you dont pee all day which would be impossible without your bladder splitting.

You should drink more than the recommended amount that does not really take in account hard workouts and the high levels of protein more is better to much is not to clever though.

Nice work but your are not 5% I would guess 9-10% give or take but you have done great in a year

A big mistake is to think all weight loss will be fat a lot will be water more so at the beginning a lot of people underestimate the amount of fat they hold including myself.

At my start I was...

Look like your making great progress , I think the change will be even bigger in 3-6months.

Don’t worry it could be a few things but all/most will be water weight gain unless you eat like a fat kid in burger king every day.

If you eat to many carbs well more than last week this could...

This consistency is king. The only other factor is genetics and muscle mass most people will have some kind of ab muscles but some wont have much or never will, abs or not dropping bf % low enough...

There was someone on here with a case of it I cant find the thread though but it was more than 2 cans I think 4 or more.

If it was true or not is another thing all together though.

Here is my diet more healthy fats :), yours looks decent I would just add in more fat you wont get much at all from tuna really.

Protein shake with 65g of oats
3 x 1mg cod liver oil tablets maybe...

Lift heavy but make sure you get the full movement my ego was getting the best of me but since dropping down a tad my muscles feel more pumped \ used

Before

http://img.photobucket.com/albums/v38/glenglen66/newchal.jpg

After

http://img.photobucket.com/albums/v38/glenglen66/rsz_img00070-20100529-1426.jpg...