your plan to hit 155 sounds good to me. I would get the most out of those 3x gym sessions with something like rippetoes, may help to hold onto some muscle..if doing your own program make sure you hit the lower rep ranges on occasion for the same reason
for a conditioning program that will really get you fit..
http://www.mindandmuscle.net/article...ougal/lose_fat
that would kick the **** out of anybody.
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Thread: What % Bodyfat do i have?
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07-04-2008, 08:48 PM #31Realize that anyone with an affiliation to a supplement company in their signature has ulterior motives when making recommendations. They're primarily concerned with pushing their products. Not your safety or what's best for you.
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07-04-2008, 08:53 PM #32
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07-04-2008, 09:13 PM #33
- Join Date: Jul 2008
- Location: Union City, New Jersey, United States
- Age: 33
- Posts: 50
- Rep Power: 193
5 day split, more rest periods and more concentration on muscle groups .
also, yeah ab's are *******s .. they dont burn as many calories resting like other muscles .. you're better off trying HIIT and burning more fat .
rememeber, lift first, then cardio .
keep me informed !!my stomach is NOT my waist basket .
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07-04-2008, 09:23 PM #34
I don't think a 5 day split is necessary, especially if you are doing a lot of manual labor at your construction job. 3-4, don't burn yourself out.
Realize that anyone with an affiliation to a supplement company in their signature has ulterior motives when making recommendations. They're primarily concerned with pushing their products. Not your safety or what's best for you.
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07-04-2008, 09:27 PM #35
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07-04-2008, 09:38 PM #36
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07-04-2008, 09:39 PM #37
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07-04-2008, 09:41 PM #38
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07-05-2008, 09:26 AM #39
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07-05-2008, 09:38 AM #40
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07-05-2008, 10:47 AM #41
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07-05-2008, 12:00 PM #42
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07-05-2008, 12:40 PM #43
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07-05-2008, 12:54 PM #44
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07-05-2008, 01:07 PM #45
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07-05-2008, 01:50 PM #46
- Join Date: Jun 2007
- Location: Philadelphia, Pennsylvania, United States
- Posts: 1,170
- Rep Power: 320
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07-05-2008, 01:58 PM #47
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07-05-2008, 06:18 PM #48
my form isnt very good but ive done it and can do it, besides that i dont have much else to say. i dropped from 197 last september to 169 now(according to the scale went from 24%bf to 16%) so i musta gained muscle even thou the % is probably higher. my friend is 5'10" 190 and can do 265 with a 14% bf. i think i was around 180 when i did it for the first time. next time i bench i will try and put a video up. i benched today and did 2 sets of 185 for 6 reps each and 1 set of 195 for 4 reps.
also, why would i lie about a max bench? it would just be dumb to do.Last edited by ItlnDE89; 07-05-2008 at 06:22 PM.
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07-05-2008, 07:42 PM #49
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07-05-2008, 08:22 PM #50
23% or so.
6'3"
4/20/07 ~ 224lbs ~ 24+% BF
7/20/07 ~ 203lbs ~ 14% BF
9/11/07 ~ 221lbs ~ 20% BF
12/11/07 ~ 196lbs ~ 12% BF
1/20/08 ~ 212lbs ~ 18% BF
4/1/08 ~ 200lbs ~ 11% BF
7/17/08 ~ 232lbs ~ 18% BF
11/10/08 ~ 208lbs ~ 12% BF
1/1/09 ~ 217lbs ~ 16% BF
7/1/09 ~ 206lbs ~ 12% BF
7/29/10 ~ 240lbs ~ 18% BF
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07-05-2008, 08:47 PM #51
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07-06-2008, 12:01 AM #52
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07-06-2008, 06:27 AM #53
- Join Date: Oct 2007
- Location: West Monroe, Louisiana, United States
- Age: 54
- Posts: 3,893
- Rep Power: 1089
X2. Just quessing from a photo I'd say around low 20ish fat % although because you're still young and look like you're fairly athaletic I wouln't imagin that it should take you long to snap it into shape with a fast transformation if you really got serious about it!!! Good luck to ya ..................................
You're never too old to be the person that you were meant to be.
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07-06-2008, 08:25 AM #54
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07-06-2008, 09:07 AM #55
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07-06-2008, 08:43 PM #56
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07-06-2008, 10:01 PM #57
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07-07-2008, 01:17 AM #58
wait, so if you did this. and Don't take this offensive, how come your weight is really low? You said you did heavy lifting 5 times a week and for an hour a day for 8 months. Even if you got ur bodyfat down to say the impossible 1% from doing this you should be jacked or pretty big and be at least 180-190 and not be really skinny because 150 does not seem to have lot of muscle or really any size at imo or fat...
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07-07-2008, 10:12 AM #59
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07-13-2008, 07:39 PM #60
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