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  1. #1
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Starting my 12 week Cutting Phase

    I am about to start a 12 week cutting program. I took my before pictures last Friday. I ordered all my supps from BB.com I just finished my bulking phase. Now I'm at 200 lbs 18% Fat <---Uggg. So now I'm going with a cutting stack:

    Zero Carb Isopure Protein
    MHP DREN
    SciVation Xtend
    MAN Vaporize
    GNC Mega Men Multi

    I printed out my program and plan to follow it to the "T" My workout will be as follows

    Monday
    Day 1: Chest, Triceps & Abs Sets Reps
    Dumbbell Bench Press 3 8-12
    Incline Bench Press 3 8-12
    Decline Bench Press 3 8-12
    Cable Pushdowns 3 8-12
    Overhead Extensions 3 8-12
    Crunches 3 12-15
    Finish with 45 Min Cardio

    Tuesday
    60Min Cardio Only

    Wensday
    Day 2: Back, Biceps & Calves Sets Reps
    Lateral Pulldown 3 8-12
    Cable Rows 3 12-15
    Hyperextensions 3 12-15
    Barbell Curls 3 12-15
    Alternate Dumbbell Curls 3 12-15
    Seated Calf Raises 3 12-15
    Finish with 45 Min Cardio

    Thursday
    60Min Cardio

    Friday
    Day 3: Legs, Shoulders & Abs Sets Reps
    Leg Extension 3 12-15
    Hamstring Curl 3 12-15
    Leg Press 3 12-15
    Shoulder Press 3 8-12
    Side Lateral Raises 3 8-12
    Rear Lateral Raises 3 8-12
    Lying Leg Raises 3 12-15
    Finish with 45Min Cardio

    Going to use this for 2 weeks and then change up the weight program every 2 weeks.


    And so on......... I'm going to rest sat and Sunday.

    My Eating is as follows:

    3:00am Wake up Take 1 serving of Xtend and 1 MHP Dren (drinking water)
    4:00am In the gym (Drinking water)
    5:40am End workout Protein shake 2 mega men multi and 2 Vaporise
    9:00am Snack Almonds 1 can of Tuna in water (drinking water)
    11:00am Protein shake (More water)
    12:30pm Lunch Chicken 1 cup of oats, almonds (more water)
    3:30pm Protein Shake and 2 Vaporise
    6:30pm Dinner Chicken or fish salad, brown rice 2 Vaporise


    I try to mix up my snacks a bit day by day.

    So far I'm on day 2 of my cutting phase and I'm sore as hell from Monday's workout & cardio. I felt pretty good today after doing my 1Hr of cardio. I did notice I seem to feel very stiff (rigamortise feeling) but that probably because I am just sore.


    Any comments, Questions, Concerns?

    I'll try and post a picture that I just took. 2-8-2008
    Attached Images
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  2. #2
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Monday I weight in at 197.5 I'm 31 years old and I'm 5'6"
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  3. #3
    Banned MayhemMaker's Avatar
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    Everything looks good, but the chest seems to be lacking a little bit IMO.

    I'll cut you some slack since you're 31



    Good luck and good job
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  4. #4
    Registered User thecaligorilla's Avatar
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    In my opinion, you need to bring up your shoulders. Your arms are awesome for your height (I'm a short guy as well) but your bicep looks bigger than your shoulder. It might just be the angle of the picture, but in any case, that's what I'd suggest along with improving your chest. Good luck!
    2008: Year of Change
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    Give 100%, 100% of the time.
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  5. #5
    Registered User golfone's Avatar
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    Man you wake up super early that should speed up your cut greatly
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  6. #6
    Registered User vin1382's Avatar
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    u have alot of mass, but you have alot to cut. the proiblem with a long cut is it gets hard to keep the mass as your going to be in a caloric deficit for quite some time. if your experienced, then ur gonna end up looking great. if not, then just be patient and try not to lose weight too fast!

    post followup pics
    Currently recovering from severe illness. Unable to lift for 4 years. Began lifting again march 1,12.
    Body damaged from high doses of prednisone. Despite current weight(243),strength is coming back very quickly
    and even approaching some of old lifts. At current body weight getting the semblance of a physique..
    but very long road ahead.

    stats before sick
    5'9
    weight 181
    bp-270
    deadlift-455
    squat-380
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  7. #7
    brb gettin peeled' Baba_ghanoush's Avatar
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    you will look cut once yo finish your cut bro
    "For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer."

    - Arnold Schwarzenegger
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  8. #8
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Originally Posted by vin1382 View Post
    u have alot of mass, but you have alot to cut. the proiblem with a long cut is it gets hard to keep the mass as your going to be in a caloric deficit for quite some time. if your experienced, then ur gonna end up looking great. if not, then just be patient and try not to lose weight too fast!

    post followup pics
    I def will post pics, But how often should I take/post them? Every 2 weeks?

    On a side note: Today is Wednesday and I'm still freaking sore from Mondays workout.
    I noticed that the end of the day yesterday, started to get a dull headache & felt a little groggy.
    Is this because of my new reduced carb/fat diet?
    Last edited by DavidGaudreau; 02-13-2008 at 08:13 AM.
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  9. #9
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Originally Posted by thecaligorilla View Post
    In my opinion, you need to bring up your shoulders. Your arms are awesome for your height (I'm a short guy as well) but your bicep looks bigger than your shoulder. It might just be the angle of the picture, but in any case, that's what I'd suggest along with improving your chest. Good luck!
    Here are a few pictures I took today to try and get my shoulders to POP.
    It was funny I was flexing so hard I squeezed out a fart! Hahaha
    Damn Protein farts!!
    Attached Images
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  10. #10
    Registered User vin1382's Avatar
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    Originally Posted by DavidGaudreau View Post
    I def will post pics, But how often should I take/post them? Every 2 weeks?

    On a side note: Today is Wednesday and I'm still freaking sore from Mondays workout.
    I noticed that the end of the day yesterday, started to get a dull headache & felt a little groggy.
    Is this because of my new reduced carb/fat diet?
    i'd say once a month would be enough to show some noticeable progress.

    ull also notice that when ur cutting ull get more sore, at least i did. i think its becuase your not feeding your muscles as much and they aren't able to recover as quick, but thats only my theory.

    and yes, it probably is(although could be a cold). cutting carbs is a killer. make sure your only gonna cut your calories 400-500 a day at first.
    Last edited by vin1382; 02-13-2008 at 04:09 PM.
    Currently recovering from severe illness. Unable to lift for 4 years. Began lifting again march 1,12.
    Body damaged from high doses of prednisone. Despite current weight(243),strength is coming back very quickly
    and even approaching some of old lifts. At current body weight getting the semblance of a physique..
    but very long road ahead.

    stats before sick
    5'9
    weight 181
    bp-270
    deadlift-455
    squat-380
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  11. #11
    Transformation-Domination PaLftr's Avatar
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    My only concern is that your lifting routine is lacking a little. It's always important to do compound lifts but when you're cutting it's doubly important. You want to beat the hell out of your muscles when cutting and lift extremely hard to prevent any kind of atrophy.

    Your back day :
    Lateral Pulldown 3 8-12
    Cable Rows 3 12-15
    Hyperextensions 3 12-15

    My back day :

    Deadlifts warmup + 3 sets of 5
    BB rows
    T-Bar rows
    DB rows
    seated rows
    lying cable rows


    Squat on leg day etc. That's just my opinion. As it is if you stick to your current plan it will work, but the workout sessions could use more substance.

    Good luck and keep the pics coming.
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  12. #12
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Originally Posted by PaLftr View Post
    My only concern is that your lifting routine is lacking a little. It's always important to do compound lifts but when you're cutting it's doubly important. You want to beat the hell out of your muscles when cutting and lift extremely hard to prevent any kind of atrophy.

    Your back day :
    Lateral Pulldown 3 8-12
    Cable Rows 3 12-15
    Hyperextensions 3 12-15

    My back day :

    Deadlifts warmup + 3 sets of 5
    BB rows
    T-Bar rows
    DB rows
    seated rows
    lying cable rows


    Squat on leg day etc. That's just my opinion. As it is if you stick to your current plan it will work, but the workout sessions could use more substance.

    Good luck and keep the pics coming.

    Yeah this workout is only for the first 2 weeks.

    Here are the following weeks workouts

    WEEK 3-4
    Day 1: Chest, Triceps & Abs Sets Reps

    Incline Flyes 3 8-12
    Flat Dumbbell Press 3 8-12
    Flat Flyes 3 8-12
    Dips 3 12-15
    French Press 3 8-12
    Bench Dips 3 8-12
    Cable Pushdowns 3 12-15
    Crunches 3 12-15


    Day 2: Back, Biceps & Calves Sets Reps
    Lat Pulldown 3 8-12
    Reverse Grip Pulldown 3 8-12
    Bent Over Rows 3 12-15
    Hyperextensions 3 12-15
    Barbell Curls 3 12-15
    Alternate Dumbbell Curls 3 12-15
    Reverse Grip Rows 3 12-15
    Standing Calf Raise 3 15-20


    Day 3: Legs, Shoulders & Abs Sets Reps
    Leg Extensions 3 15-20
    Squat 3 15-20
    Hack Squat 3 15-20
    Hamstring Curls 3 15-20
    Shoulder Press 3 8-12
    Arnold Press 3 8-12
    Rear Raises 3 12-15
    Hanging Leg Raises 3 12-15



    WEEK 5-6

    Day 1: Chest, Triceps & Abs Sets Reps
    Incline Barbell Press 3 8-12
    Incline Dumbbell Flyes 3 8-12
    Flat Dumbbell Press 3 8-12
    Flat Flyes 3 8-12
    Overhead Extensions 3 8-12
    Dumbbell Kickbacks 3 10-12
    Reverse Cable Pushdowns 3 10-12
    Incline Crunches 3 15-20


    Day 2: Back, Biceps & Calves Sets Reps
    Chins 3 6-12
    T-Bar Rows 3 8-12
    Upright Rows 3 8-12
    Hyperextension 3 12-15
    Preacher Barbell Curls 3 8-12
    Alternate Incline Curls 3 8-12
    Reverse Grip Curls 3 8-12
    Standing Calf Raise 3 15-20


    Day 3: Legs, Shoulders & Abs Sets Reps
    Leg Press 3 15-20
    Stiff Legged Deadlift 3 15-20
    Lunges 3 15-20
    Hamstring Curls 3 15-20
    Barbell Shoulder Press 3 8-12
    Close Grip Upright Rows 3 8-12
    Side Lateral Raises 3 8-12
    Hanging Leg Raises 3 10-15




    WEEK 7-8
    Day 1: Chest, Triceps & Abs Sets Reps
    Incline Dumbbell Press 3 6-10
    Incline Barbell Press 3 12-15
    Flat Dumbbell Press 3 6-10
    Flat Barbell Press 3 12-15
    French Press 3 12-15
    Close Grip Bench Press 3 6-10
    Bench Dips 3 6-10
    Incline Crunches 3 20-25


    Day 2: Back, Biceps & Calves Sets Reps
    Straight Arm Pulldown 3 8-10
    Chins 3 6-12
    Bent Over Rows 3 8-10
    Deadlifts 3 12-15
    Preacher Curl 3 8-10
    E-Z Bar Curls 3 8-10
    Lying Cable Curls 3 8-10
    Standing Calf Raises 3 15-20


    Day 3: Legs, Shoulders & Abs Sets Reps
    Squat 3 10-15
    Hack Squat 3 15-20
    Lunges 3 10-15
    Hamstring Curls 3 10-15
    Military Shoulder Press 3 8-10
    Rear Raises 3 8-10
    Single Side Raises 3 8-10
    Hanging Leg Raises 3 25-30



    WEEK 9-10
    Sets are reduced from 3 down to two. Both sets on each exercise are to be conducted as a drop set. Once failure is reached on the initial eight reps, immediately follow this with a lighter weight that will allow another equal amount of reps. This is to be done twice on each exercise.

    Day 1: Chest, Triceps & Abs Sets Reps
    Incline Barbell Press 2 6, 10
    Incline Flyes 2 6, 10
    Flat Flyes 2 6, 10
    Flat Barbell Press 2 6, 10
    French Press 2 6, 10
    Cable Extensions 2 6, 10
    Crunches 3 Failure
    Hanging Twist Leg Raises 3 Failure


    Day 2: Back, Biceps & Calves Sets Reps
    Lateral Pulldown 2 6, 10
    Bent Over Rows 2 6, 10
    Deadlifts 2 6, 10
    Single Arm Rows 2 6, 10
    Preacher Curls 2 6, 10
    Concentration Curls 2 6, 10
    Cable Curls 2 6, 10
    Standing Calf Raise 2 10, 10
    Seated Calf Raise 2 10, 10


    Day 3: Legs & Shoulders Sets Reps
    Leg Extension 2 10, 10
    Hack Squat 2 10, 10
    Hamstring Curls 2 10, 10
    Stiff Leg Deadlifts 2 10, 10
    Military Press 2 6, 10
    Side Machine Press 2 6, 10
    Rear Dumbbell Raises 2 6, 10



    WEEK 11-12
    Day 1: Chest, Triceps & Abs Sets Reps
    Incline Barbell Press 2 6, 10
    Incline Flyes 2 6, 10
    Flat Flyes 2 6, 10
    Flat Barbell Press 2 6, 10
    French Press 2 6, 10
    Cable Extensions 2 6, 10
    Crunches 3 Failure
    Hanging Twist Leg Raises 2 Failure


    Day 2: Back, Biceps & Calves Sets Reps
    Lateral Pulldown 2 6, 10
    Bent Over Rows 2 6, 10
    Deadlifts 2 6, 10
    Single Arm Rows 2 6, 10
    Preacher Curls 2 6, 10
    Concentration Curls 2 6, 10
    Cable Curls 2 6, 10
    Standing Calf Raise 2 10, 10
    Seated Calf Raise 2 10, 10


    Day 3: Legs & Shoulders Sets Reps
    Leg Extension 2 10, 10
    Hack Squat 2 10, 10
    Hamstring Curls 2 10, 10
    Stiff Leg Deadlifts 2 10, 10
    Military Press 2 6, 10
    Side Lateral Raises 2 6, 10
    Rear Dumbbell Raises 2 6, 10


    At this point I'm going to be DEAD!
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  13. #13
    Transformation-Domination PaLftr's Avatar
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    Holy detailed reply lol. You're good to go man. Keep us updated.
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  14. #14
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Originally Posted by PaLftr View Post
    Holy detailed reply lol. You're good to go man. Keep us updated.
    Hahahha
    Thanks! Good thing I know how to Copy Paste
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  15. #15
    Registered User kram157's Avatar
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    hows the cut going man iv`e been reading with interest.
    It’s so simple to be wise. Just think of something stupid to say and then don’t say it.
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  16. #16
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    It's going good. I have not missed a day! And I have been following my diet very well!

    As of this morning I weighed in at 189 Lbs. I'm loosing 2 pounds a week. But I'm getting stronger for sure, as my rep weight is going up. Monday I managed to do 70 lb Dumbbell presses per arm 3 sets of 10 reps. So It gave me even more motivation!!! I can't wait to see the end results after 12 Weeks.
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  17. #17
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Thumbs up Update Pictures

    I have been taking pictures every Monday morning after the gym so I could see for myself. When I line them all up side by side I can see a difference. It's pretty cool! First time I have ever done this. Very Motivating for me.
    Well I'm into my 4th week now, so here are my progress pictures for the first 4 weeks.


    Week One 2-8-08 197 Pounds




    Week Two 2-18-08 195 Pounds



    Week Three 2-25-08 193 Pounds



    Week Four 3-3-08 189 Pounds
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  18. #18
    Registered User yyyounes's Avatar
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    nice progress my friend!
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  19. #19
    Low carb bulk mode Ases's Avatar
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    Doing pretty good man! Looking forward to seeing the endresult
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  20. #20
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    I have a full bottle of Tribex laying around. Would I benefit by adding this in with my current supplements on my cutting phase??

    http://www.bodybuilding.com/store/biot/tribtabs.html
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  21. #21
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    No Answers to above question?

    No Answers to above question?
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  22. #22
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    I have a full bottle of Tribex laying around. Would I benefit by adding this in with my current supplements on my cutting phase??

    http://www.bodybuilding.com/store/biot/tribtabs.html
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  23. #23
    Registered User Nycapo's Avatar
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    i dont know an answer to your question but man i love these type thread your making amazing progress!! how many carbs are you taking a day??

    and the workout plan looks familiar lol
    Sometimes i wish i knew less..
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  24. #24
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Honestly, it's low, but I dont even keep track.
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  25. #25
    I Hunt Alone Avirex's Avatar
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    Like the whole layout David..!! I printed it and will use it as a reference for my cut starting in a few weeks. ALL THE BEST bro!!
    It's All About Clean Livin' & Dirty Thinking!
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  26. #26
    Registered User vin1382's Avatar
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    good job man. very noticeable improvement. post some pictures of you in the same pose as your first post. should be able to see results even better.
    Currently recovering from severe illness. Unable to lift for 4 years. Began lifting again march 1,12.
    Body damaged from high doses of prednisone. Despite current weight(243),strength is coming back very quickly
    and even approaching some of old lifts. At current body weight getting the semblance of a physique..
    but very long road ahead.

    stats before sick
    5'9
    weight 181
    bp-270
    deadlift-455
    squat-380
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  27. #27
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Week 5 Pictures 3-15-08 Weight is at 188 and holding, guess I'm gaining a little muscle now.

    Attached Images
    Last edited by DavidGaudreau; 03-20-2008 at 04:40 PM.
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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  28. #28
    Registered User *Nobleman*'s Avatar
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    woow amazing progress bro. So much easier to cut, when you have plenty of LBM
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  29. #29
    I Hunt Alone Avirex's Avatar
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    Absolutely incredible!!!
    It's All About Clean Livin' & Dirty Thinking!
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  30. #30
    Goal 185 LBS @ 12%Fat DavidGaudreau's Avatar
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    Originally Posted by *Nobleman* View Post
    woow amazing progress bro. So much easier to cut, when you have plenty of LBM

    Sorry ----> LMB ?
    6-21-2012 i'm at 5'6" 181 pounds @ 24.5% body Fat
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