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Jumping on the nutrition thing -- real transformation comes from dietary discipline.

Congrats on the great progress! I think you will eventually break down from that much cardio. I do 80min a day, any more and I start to really feel it. Someone said it before --
kitchen is best...

Because I don't have a spot, I choose to use the Smith. I think it's the next best thing -- a bit awkward, but still effective.

Power, Strength, Health, Esthetics, Chicks dig it :p

47 and in the best shape of my life!

I've been working around golfers elbow for the past few months. I have my good and bad days, and I've learned what my limitations are. I've also learned how to give those tendons a good stretch, and...

7.8 good arm mass

bf just under 14%

Pro-NOS

Thanks for the reply -- I figured as much (unreliability of certain methods). I was hoping if enough people responded, we can all get a better reference point, and find the most accurate methods of...

70 -80min (split 2 sessions) moderate intensity -- 5-6 days

You can't turn bodyfat into muscle, but you can turn bodyfat into an energy source... think Keto

A BF reference thread

BF 15.4%, Omoron 500 Body Composition Scale

I did the AFTA home study course. I can tell you it was not easy, and that I learned a lot more that I anticipated. I'm sure all these courses have their advantages and disadvantages.

Having just received my certification from AFTA I can tell you that the question and answer portion of the exam is a small part of your final grade. I would concentrate on the essays and especially...

I just completed my AFTA certification, via a recommendation (trainer) at my gym. It may not be the most recognized (claim to fame is Bob Harper from The Biggest Loser television show), but the...

Nutrition Facts
Serving Size 1 serving (146g)
Amount Per Serving
Calories 385 Calories from Fat 177
% Daily Value*
Total Fat 19.7g 30%
Saturated Fat 6.3g 32%
Polyunsaturated Fat 2.6g...

What do you all think about using the Smith?

Great progress Doug!

I'm trying to figure out the same (why my pics don't show without linking).

11% is a good number congrats. I had no luck with those tanita scales (couldn't get a reading much below 20% when I knew I was much less).