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  • Sticky: I have you at around 22-23%

    I have you at around 22-23%
  • Sticky: [QUOTE=JLS8379;1596171141] I think 6 months is...

    I think 6 months is a perfectly achievable target to get from around 24% to 15-17% as long as you don't gain too much more fat during your bulk you will be.
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    If you want to and if you don't mind the water...

    If you want to and if you don't mind the water weight increase. It may help increase your strength and from this it may offer possible total workout volume increase therefore increase retain/ growth...
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    Read this it will explain everything about...

    Read this it will explain everything about calories and macros:-

    https://forum.bodybuilding.com/showthread.php?t=173439001

    You have minimums of protein and fats but not for carbs that is down...
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    Its the land of the giants in nutrition section...

    Its the land of the giants in nutrition section these days. But then the shortest guy has the highest TDEE by a long shot makes me feel slightly sad what I could enjoy with a TDEE of 4200.
    ...
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    Turkey & Cheese Filet Fish Chic-fil-A Chicken...

    Turkey & Cheese
    Filet Fish
    Chic-fil-A Chicken
    Cuban
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    I think you should personally cut some more and...

    I think you should personally cut some more and 160-165lb does sound about right. I would start with a deficit of around 500 calories first and try and regain some of your strength whilst losing fat.
  • Sticky: 13% maybe a touch lower. About 21-22% ...

    13% maybe a touch lower.



    About 21-22%



    Around 28% IMO
  • Sticky: About 24% 16% maybe a touch lower. The...

    About 24%



    16% maybe a touch lower. The choice is yours here depends on how lean you want to go. If weight has stalled out completely then try running maintenance TDEE (minus 10% for good...
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    Arigato sensei I shall seek your wisdom and order...

    Arigato sensei I shall seek your wisdom and order a Chinese before attempting this as then I will have oriental in me.
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    474

    I am intrigued and shocked how about Romanian...

    I am intrigued and shocked how about Romanian Deadlift? Unless of course you are Romanian then no obvious effects should exist.

    Same with the Arnold press I guess only people called Arnold can...
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    Based on current science yes. Will you see...

    Based on current science yes. Will you see massive gains from it no but add that with spacing the protein sources throughout the day and it may help a bit so stick with 115+ everyday whilst...
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    Chicken Salad BLT Cheesesteak Bologna ...

    Chicken Salad
    BLT
    Cheesesteak
    Bologna



    Its been nearly 3 decades since I had any meat, actually think about it I never had any meat its just not my thing.....

    Oh wait we are talking about...
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    No its is not. He is eating too little protein. ...

    No its is not. He is eating too little protein.

    General rule 0.7 X your bw in lbs, more is fine but not really needed (may help having higher on a cut)
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    Form video or never happened. Likewise you would...

    Form video or never happened. Likewise you would have abs if you can squat 400lbs and are 11% bf

    https://forum.bodybuilding.com/showthread.php?t=177830021
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    12
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    Follow this link it explains everything for...

    Follow this link it explains everything for calories and macros:-

    https://forum.bodybuilding.com/showthread.php?t=173439001

    As to what calorie level either pick 2200 or use the TDEE calculator...
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    Noone has time for that. I can handle that.

    Noone has time for that.



    I can handle that.
  • ^^^ This pretty much OP the amount of calories...

    ^^^

    This pretty much OP the amount of calories you burn at the gym will be a lot lower then you expect unless you spend hours doing endless amounts of cardio then you may get to eat an extra BLT...
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    Count calories or you will have no idea what you...

    Count calories or you will have no idea what you are consuming.

    That includes weighing your food (and drink depending what it is), then deduct 500+ calories from the daily calorie amount depending...
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    What are your major lifts like? (both 1rm...

    What are your major lifts like? (both 1rm estimate is fine, and working reps).

    How long have your been weight training for?

    How many days a week do you want to work out as no set split is...
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