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    The before picture was the result of 9 months of...

    The before picture was the result of 9 months of lifting in 2016 into 2017. I started out at 131lbs at 25 years old I'm now 148 -150lbs at 27 years old. When i was 10 or 11 years old I stopped...
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    Critique my progress, need opinions.

    Looking for an honest critique, good or bad, of my physique, not sure I am progressing or not, looking for others opinions. Two photos are from April 2017, the other 4 are from august 2018....
  • Sticky: 5'10 160lbs updated pic

    5'10 160lbs updated pic
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    Ill take it slow & steady, I want to keep lean...

    Ill take it slow & steady, I want to keep lean bulking for another six months then maybe try to go down to 10-11.

    Thanks.
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    Thanks. Maybe you guys could give me an idea...

    Thanks.

    Maybe you guys could give me an idea on BF%
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    Thank you sir. Nutrition is strict during...

    Thank you sir.


    Nutrition is strict during the week, a little looser on the weekend. I eat 6 small meals a day usually consisting of either chicken breast, yogurt, eggs, steak, protein bars &...
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    Yes thats the plan.

    Yes thats the plan.
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    Thank you. Before is 142lbs, after is...

    Thank you.

    Before is 142lbs, after is 157-158lbs
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    thank you

    thank you
  • Sticky: been a few months, where am i at now?

    been a few months, where am i at now?
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    need input on 1 year progress

    Just looking for feedback on 1 year of progress, any critique good or bad would be appreciated. Thank you.


    Before -March 2016
    After - May 2017
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    Your 19- 20% BF. calipers & machines are not...

    Your 19- 20% BF. calipers & machines are not always always accurate.

    If I were you I would lift hard & still remain in a small caloric deficit to start
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    [QUOTE=Serpentarius;1486799081]crap like this ...

    [QUOTE=Serpentarius;1486799081]crap like this


    I read that thread. Technically a refeed wont help a cut, but I was under the impression it boosts leptin & glycogen levels back up to have the...
  • Sticky: I have only been lifting for a little over a...

    I have only been lifting for a little over a year. When I started I was pure skinny fat at 5'11 141lbs with a 18-20% BF. One year later I am 153lbs with a 13-14% BF. I probably added 7-8lbs of lean...
  • You can do whatever you want , its your decision....

    You can do whatever you want , its your decision.

    If you want to lose fat start with cutting out the things you shouldnt be eating & clean up your diet & moniter your progress for a month. If your...
  • Sticky: I can live with that, I am happier with how I...

    I can live with that, I am happier with how I look now compared to 20% Bf before. I hope I can gain muscle at caloric maintenance maybe a small surplus on hard lifting days.
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    If you haven't done it already, maybe give...

    If you haven't done it already, maybe give interval sprinting a try in the form of a HIIT workout.

    This helped me get down a few % in BF when in the mid teen percentage, I prefer sprint 1 & half -...
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    You look good man congrats on the progress. ...

    You look good man congrats on the progress.

    Have you done any refeed days in the last four months?

    That can jumpstart your metabolism again.
  • Sticky: Posting a better picture this time around, ...

    Posting a better picture this time around,

    5"11
    153lbs.
    25 yrs of age

    I cut out all junk food & lost 7 pounds in the last two months, should I incorporate more carbs to bulk up more, or stay...
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    I feel I look smaller but more defined, I wouldnt...

    I feel I look smaller but more defined, I wouldnt even call it a cut I just stopped eating junk food & lots of healthy fruits, vegetables & healthy carbs.
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