Im 18 years old 215 lbs
Non flexed
This is me flexing
Im 18 years old 215 lbs. I work out atleast 4 times a week. I love lifting, it's apart of my life now.
I was lifting a lot but I did not count my calories or try to meet my macros ( except for protein) which is bad.
Im trying to go on a 500-1000 calorie defict. Im trying to eat only 2000 calories. With a cheat meal here or there.
how many lbs of protein should i eat? and what bout carbs and stuff like that? Im not sure how to set my macros.
When i work out I take jack3d as a pre work out and i drink vanilla whey protein after my work out and also i drink slow reacting chocolate casien protein.
Do i just need to lift and run my ass off on the treadmill?
also do you guys have any tips for me?
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05-18-2012, 07:23 PM #1
BF% estimate? and could use some tips *pics inside*
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05-18-2012, 07:24 PM #2
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05-18-2012, 09:03 PM #3
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05-18-2012, 09:05 PM #4
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05-18-2012, 09:14 PM #5
- Join Date: Jan 2010
- Location: Tacoma, Washington, United States
- Age: 42
- Posts: 181
- Rep Power: 180
Read the stickies, they will tell you how to find your macros. But basically you want .8-1.0g of protein per lbs of lbm, .5g of fat per lbs of lbm and then fill the rest with carbs. In order to find all this out you will need to read the stickies in order to get your daily caloric intake. After you do all this make sure you weigh and track everything you eat so you know what your calorie in take actually is. Then lift heavy and hard. Good luck
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05-18-2012, 09:56 PM #6
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05-19-2012, 12:06 AM #7
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05-19-2012, 10:03 AM #8
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05-19-2012, 11:25 AM #9
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05-19-2012, 06:08 PM #10
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05-19-2012, 06:15 PM #11
- Join Date: Sep 2006
- Location: Massachusetts, United States
- Posts: 8,049
- Rep Power: 14582
This pic says it all, really.
Don't get all upset about it. It's just a guess. If you believe otherwise, then fine. If your happy with yourself, then great. But you shouldn't post pics up of yourself, then take a defensive side when someone gives you an answer you "dont think is right".www.grazethesky.com
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05-19-2012, 06:18 PM #12
I wasn't getting upset about it at all. Im actually thankful for his reply. I was asking in the most respectful way possible to ask how he got that guess. Was it based purely on my picture and the weight I posted or did he compare to other bf % pictures. That's all.
im sorry if it came out bitchy lol
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05-19-2012, 06:21 PM #13
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05-19-2012, 08:10 PM #14
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05-21-2012, 05:15 AM #15
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05-21-2012, 05:20 AM #16
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05-21-2012, 05:56 AM #17
Don't be too discouraged by the numbers right now. Just start knockin' that fat off and put your diet on point. Then when results start coming you can pinpoint your desires. Right now the biggest thing is putting your head down and grinding away in the correct general direction. Make sure you are constantly pushing yourself and eating right, there is no reason it can't be done, but you are in charge of your own accountability. Good luck!
My Transformation:
Before: June 2011 - 318 Lbs. ~30% BF
After: August 2012 - 154 Lbs. ~ 7% BF
Now: 179 Lbs. ~8% BF (Most Recent Hydrostatic Test Results Available in Progress Photos)
Goal: Bulk to ~185-190 Lbs. at 10% BF or less and gauge from there.
NASM Certified Personal Trainer and Fitness Nutrition Specialist
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05-21-2012, 07:51 AM #18
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05-21-2012, 08:00 AM #19
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