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  • Sticky: Thanks once again Ryan! I'll keep at it. I...

    Thanks once again Ryan! I'll keep at it. I think this redesign will help to give me a new benchmark. Planning on starting a slow bulk in October, so I'm sure I'll see more increases at that time....
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    I wouldn't worry too much about a little...

    I wouldn't worry too much about a little asymmetry at this stage. Just make sure you're on a well-designed program and doing your core compound lifts. As far as bulking for an entire year, that...
  • You still seem pretty lean so honestly if I were...

    You still seem pretty lean so honestly if I were you I'd probably do a slow bulk. If you start looking flabby you could do another cut. Or you could cut until it starts getting cold out and then...
  • Do you have pics? Or bodyfat percentage? ...

    Do you have pics? Or bodyfat percentage? Depending on how intensely you go, some say bulk at 10% BF and cut again at 15%.

    I started out at around 28% BF in April and am now down to about 15 or...
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    4 Months on GST and Matador diet

    I started GST (Growth Stimulus Training) on February 23rd of this year after spending around 6 months doing my own workout with minimal success. In April I started doing the Matador diet (2 weeks @...
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    I got some blood work done after finishing a 90...

    I got some blood work done after finishing a 90 day cycle of this stuff. I can't say for sure if it helped because I didn't get a baseline before starting, but about 5 to 7 years ago I was at around...
  • Sticky: Started at 190 lbs. in April at around 25-30% bf...

    Started at 190 lbs. in April at around 25-30% bf and now I'm 170 at around 16-19%. It's all going by the visual charts since I haven't actually done tests but I have progress pics and the difference...
  • Sticky: Matador diet is 2 weeks at 70% of maintenance and...

    Matador diet is 2 weeks at 70% of maintenance and 2 weeks at maintenance, then repeat. It's designed to prevent your body from adjusting its metabolism and prevent muscle loss. So is losing 5 lbs....
  • Sticky: So I'm on Micro 2 of Macro 4, and it seems my...

    So I'm on Micro 2 of Macro 4, and it seems my main lifts aside from squat are getting weaker when previously they consistently got stronger. Relevant info:

    Stopped creatine about a month or two...
  • Sticky: Agreed. It's the only way that makes sense. And...

    Agreed. It's the only way that makes sense. And this is how I know I'm making consistent progress on GST. It may be 3 weeks before I hit the same rep range again, but each time I do I see my...
  • Sticky: Thanks Ryan, and I'll try that. Although I hope...

    Thanks Ryan, and I'll try that. Although I hope my bench isn't close to my genetic potential since, as you can see by my numbers from last month it's pretty weak compared to my other lifts and just...
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    Agreed. My only question would be - don't you...

    Agreed. My only question would be - don't you rest between sets? I probably rest an average of 3 minutes between sets unless I'm super-setting or doing lighter exercises, which has been more than...
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    Everyone has a different way of doing things and...

    Everyone has a different way of doing things and I'm sure what I'm seeing is a little bit of both. For me, not only does it help to know if I've set a new PR, but it also gives me a goal for every...
  • Sticky: Ryan, or anyone else who has a good understanding...

    Ryan, or anyone else who has a good understanding of the program -

    I'm on the last week of my third macrocycle and have been making consistent improvements with almost every exercise. On my last...
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    They can remember how much weight and reps for...

    They can remember how much weight and reps for every set for 5-10 different exercises, with maybe 3 or 4 different workouts? I'm no super genius but somehow this seems a little extreme.
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    I knew this comment was inevitable and I totally...

    I knew this comment was inevitable and I totally get it. I've trained on and off for probably 20+ years but it's only been within the last year when I've gotten on a solid program, got my diet on...
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    Why doesn't anyone write their numbers down?

    Every time I'm at the gym I am literally the only person there writing down all my numbers to track my workout. I'm sure a few people have apps on their phones, but with the specific workout I'm...
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    The question was about if the statistics take...

    The question was about if the statistics take this into consideration. I assume most of us here know that going solely on BMI can be misleading. And yes being leaner isn't the only indicator of...
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    These are some of the questions I was wondering...

    These are some of the questions I was wondering myself. I was basically questioning how accurate these statistics are because I don't know if they are figuring bodyfat level into obesity statistics...
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    Thanks for all the replies, guys. Still...

    Thanks for all the replies, guys. Still wondering your thoughts on the accuracy of the statistics though. So most of you seem to think fit people are more rare and that the numbers we're seeing are...
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