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    Like others have said, you need more muscle and...

    Like others have said, you need more muscle and less fat, it's that simple. You won't look "muscular" and be able to see your abs if you don't have muscle mass regardless of how much fat you cut....
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    Sticky: Hard to tell at higher percentages, but probably...

    Hard to tell at higher percentages, but probably somewhere around 20%.
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    Sticky: I don't really have set meals now. The only time...

    I don't really have set meals now. The only time I had set meals was when I first started contest prep. When doing IIFYM I tend to eat less earlier in the day and more at night. I tend to get...
  • Do the best you can with what you have for now....

    Do the best you can with what you have for now. Just focus on your diet, getting and staying lean, and being healthy and in shape. Later when you can get to a gym regularly then focus on putting on...
  • To be honest you're not going to gain a lot of...

    To be honest you're not going to gain a lot of mass without going to the gym. Sure, you can build a little muscle doing bodyweight exercises and using some light barbells/dumbbells, but that's only...
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    Why are you setting your workout up like this?

    Why are you setting your workout up like this?
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    You can take two people the exact same age,...

    You can take two people the exact same age, height, weight, bodyfat percentage, etc, and one might need 1,000+ calories more than the other. If you're eating 4,000 calories a day but the calculator...
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    Throw everything you've ready about calorie...

    Throw everything you've ready about calorie calculators out the window. Continue eating like you normally do for a week but enter everything in myfitnesspal. Then you will know exactly how many...
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    Sticky: My diet has changed a lot. Initially I just...

    My diet has changed a lot. Initially I just started dieting IIFYM style and tracking everything with myfitnesspal. I started with 3075 calories, 300g carbs, 300g protein, and 75g fat as my daily...
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    17% bodyfat is still pretty high. You can't...

    17% bodyfat is still pretty high. You can't really expect to not have that layer of fat at that percentage. You just need to keep getting leaner, you can get there. You don't need keto or any other...
  • It's impossible to give any real advice without...

    It's impossible to give any real advice without knowing where you're at. Your weight really means nothing, your bodyfat percentage is much more important. Post a current pic and we can give you...
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    I don't think you've gained an inch of ab/lower...

    I don't think you've gained an inch of ab/lower back muscle in what I'm assuming is a fairly short time frame. It's most likely just water weight fluctuations. Although it could be fat, you're not...
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    First of all you need to know what you're eating...

    First of all you need to know what you're eating now. Calories, carbs, fat, and protein. Log everything you eat for a week in myfitnesspal. Don't try to change anything, just keep eating like you...
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    Sticky: Ha I could never go back after shaving it, you...

    Ha I could never go back after shaving it, you get used to not having hair and it gets annoying when it starts growing back.
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    Sticky: Lol thanks man

    Lol thanks man
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    Yep, right in that range. Meal prep takes up a...

    Yep, right in that range. Meal prep takes up a good bit of time too.
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    Alright, here you go. Monday: Legs Quads - 4...

    Alright, here you go.

    Monday: Legs
    Quads - 4 exercises, 3 sets of 20-25
    Usually looks like this:
    Leg Extensions
    Leg Press
    Another leg press / squat / hack squat machine
    Leg Extensions again...
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    I definitely think I've gained muscle. I actually...

    I definitely think I've gained muscle. I actually got down to 195 around September or so and then bulked back up to 210 before cutting down to 190 where I am now. The second time I was at 210 my abs...
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    About to go to bed, I'll type more detail...

    About to go to bed, I'll type more detail tomorrow. It took about a year like I said above, although there were some breaks in there. Started out just tracking cals and macros iifym style and doing...
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    Yep. I used to be a permabulker too, but never...

    Yep. I used to be a permabulker too, but never again. Imo there is no need to ever go above 10-12% bodyfat. If you can't gain muscle at that bf then going higher won't help you. It's best to get lean...
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