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  • 1. Is it realistic to expect to put on muscle and...

    1. Is it realistic to expect to put on muscle and lose fat at my stats?

    You will be able to see some strength gains through general adaptation of lifting again, but if you're aiming for 9 lbs of...
  • I"m familiar with coolcicadas program, I ran it...

    I"m familiar with coolcicadas program, I ran it myself for over a year. The good thing about it was it was sized right for about an hour or just slightly over an hour of lifting and it was well laid...
  • That's a lot of volume, how many days a week are...

    That's a lot of volume, how many days a week are you running that PPL?
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    Keep it to around 2-3lbs per month and ensure...

    Keep it to around 2-3lbs per month and ensure you're are training on a proven strength training program (see workout program forum stickies).
  • Yeah, thats false.

    Yeah, thats false.
  • Sticky: 23%ish.

    23%ish.
  • Sticky: 20-21% ish. Nice job on the weight loss but you...

    20-21% ish. Nice job on the weight loss but you lack muscle and need to get on a proven strength training program like Fierce 5 (see Workout Program forum stickies). Ideally you should have been...
  • Your BMR is your resting rate, and if you were...

    Your BMR is your resting rate, and if you were say 150 lbs at start and 119 now, then yes your BMR would be a little less now. But if your weight is unchanged then your BMR wouldn't change much. A...
  • Sticky: Maybe 18% ish.

    Maybe 18% ish.
  • Sticky: 20-21% ish. You definitely need to add muscle to...

    20-21% ish. You definitely need to add muscle to your frame.
  • Sticky: I could definitely concur with around 28%. ...

    I could definitely concur with around 28%.

    Remember, no weight loss for that long of a period is an indicator that you are not in a caloric deficit. You need to lower your intake and/or...
  • Sticky: 12-13% is a fair assessment.

    12-13% is a fair assessment.
  • Thread: follow up

    by xsquid99
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    Around 12%ish maybe? Nice job man. Its going...

    Around 12%ish maybe? Nice job man.

    Its going to become a grind the leaner you get, so don't expect too much too soon. 1lb a week is a decent pace at this point.
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    Like I said, there is no test in existence that...

    Like I said, there is no test in existence that can give you an accurate measurement of muscle gain or loss. Stop putting faith into a machine that is basically spitting out a guess based on an...
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    First off, there is no device in existence that...

    First off, there is no device in existence that can tell you that you lost 2 lbs of fat and 2 lbs of muscle, so how exactly did you come to that conclusion? If you're in a small enough deficit that...
  • I definitely wouldn't bulk, nothing good will...

    I definitely wouldn't bulk, nothing good will come of it. You do need to get your lifts up more though, but you're not doing enough in your current program. Suggest following something like Fierce...
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    You should not be trying to lose weight, shift...

    You should not be trying to lose weight, shift course and start gaining while following a strength training program.
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    Pics are required to receive best advice.

    Pics are required to receive best advice.
  • Just curious, exactly what profession requires a...

    Just curious, exactly what profession requires a certain bodyfat percentage?

    And if you are at 8-9% bodyfat then why would you need to be in a surplus or deficit, just keep eating at...
  • Injuries come with the territory, even when...

    Injuries come with the territory, even when everything is "right" they still happen. Usually the most common causes are lifting beyond your ability, or without a proper warmup/stretching or when...
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