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You should try to lower your bf % even more, and try to get even more strict. Eating less food wil usually shrink your waist.

Do not stop running while adding BW and lifting weights. It may be smart to reduce it and focuse more on the weight stuff but im speaking from experience when i say that you should keep running. In...

If you really want to grow your shoulders i would start focusing most on shoulders. That means more pressing and more isolation exercises. Try adding maybe a push press og behind the neck press with...