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search on google "iifym" read and follow everything.

cheap protein are milk, eggs, chicken meat. Just don't go for steak and all, it is good for you but it is abit more expensive. In fact when you...

muscle are soft when it is not flexed. that's normal. but if you have alot of body fat then it will be even softer.

Just lose more of your body fat and build more muscle.

everyone has different set of abs or even overall muscle. It is all comes down to genetic. Nothing you can do. But it will also look good once you gain muscles and shreded.
Try to look at other...

1) Just go with beginner routine, 5x5 or can go even Push pull leg (try search this on google)
2) Slow bulk to gain weight and muscle.
3) Once you think you have too much fat, weight just go small...

then get fat and ruin your physique and try to make girl like you from your personality.

I think big calves looks great, some people like me want to have big calves but I can only wish.

If it is because of your genetic then anything you do it will still come down to your calves.

1)...

the rule of this board is prohibition on speaking of those substances.

no work out program can make to lose weight if you eat enough to gain weight.

so part of his brain got destroyed then? LOL

around 15% and more

you are not 8.3% bf

it looks to me that you are around 10% - 12%

and you abs are actually visible.

and you still hold fat on your lower ab area?

that's even make you not 8.3% bf.

weight, height and picture please. you need to know your body fat %.

good job OP.


to all posters, don't be jelly, according to OP's height and at 14 - 15 years old it is very much possible to do that within a year.

He is not that big and he didn't gain that...

agreed, and you gonna feel like chit after you stop this diet with that amount of cafeine you wont be able to function once you stop taking it.

I dont really get what you are saying.

but if you want to lose more weight without lowering your cal intake then do more cardio to create bigger deficit.

hi there


http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

here you go. this is original version, there is no revise...

I agree.


but OP I don't understand how you cannot correct your form. if you cannot correct deadlift form then how could you correct other exercises form in the past?

congrats on your body fat level. good job.

your fat intake is not too low.


as for fatigue and things, it is normal as you are cutting. when you bulk full energy and nutrients to maintain your muscle which you cannot expect those thing...

hi


Please read this thoroughly and it should help you. Nutrition and workout routine is what you should emphasize on.

http://forum.bodybuilding.com/showthread.php?t=150051643


but also as...