Reply
Page 1 of 2 1 2 LastLast
Results 1 to 30 of 45
  1. #1
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline

    Smile On my way to 7% bf

    Hey guys! First of all i want to say I really enjoy theses forums and their diversity! I've seen all kind of people here hahaha its really a great community!
    I'm 181-182 lbs at the moment, eating 2400 cals a day (45c/35p/20f) and refeeding every 4 days with 2800 cals (55/30/15)

    I wanted your guess on my actual bf.

    I've set myself a goal of achieving 7% bf but i have only 2 weeks left to diet than ill be off for vacations and when i come back I'm planning on REALLY slow bulking (less than a pound a month for sure, starting my third year of weight lifting and being natural, i dont expect putting more than 5-6 pounds of lean mass next year, probably 3-4 lol).

    I'm a PT too and dont mind answering questions about training/nutrition! So dont hesitate to ask ill answer to your messages!

    And yeah, the lightning is insane, thanks Mr. Sunlight



    So yeah whats your guess?

    and this is me deadlifting 405x5 @ 181 lbs last week
    http://youtu.be/rPfVTvfZ8nc

    and this is my deadlift 515x1 PR @ 189 lbs
    http://youtu.be/gf8FOVCnvL0

    Glad to be part of the community!
    Reply With Quote

  2. #2
    Registered User DemGains13's Avatar
    Join Date: Jan 2013
    Posts: 178
    Rep Power: 100
    DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10) DemGains13 is on a distinguished road. (+10)
    DemGains13 is offline
    Hey man mirin your progress. Would love to hear some tips training and nutrition wise while packing on mass..
    Bench: 260
    OHP: 7x160
    Squat: 3x315
    Deadlift: 4x365
    Look at it... Respect it.
    *Torn ACL Crew*
    Reply With Quote

  3. #3
    Bloody but unbowed fittofattofit's Avatar
    Join Date: Mar 2009
    Location: Australia
    Age: 58
    Posts: 39,390
    Rep Power: 206696
    fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000)
    fittofattofit is offline
    Originally Posted by flexdec View Post

    and this is me deadlifting 405x5 @ 181 lbs last week


    and this is my deadlift 515x1 PR @ 189 lbs


    Glad to be part of the community!
    Outstanding physique! Great V shape and narrow waist. You look a lot bigger than 182
    That lighting is a bit flat so it may be hiding some definition, so I'd say you're probably 9%

    Strong lifts. What are you squatting and benching and how long have you been training?
    What was your peak bulked weight?
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
    Reply With Quote

  4. #4
    Registered User boxtrot's Avatar
    Join Date: Apr 2006
    Location: Australia/Victoria
    Age: 33
    Posts: 2,156
    Rep Power: 0
    boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000) boxtrot is a complete loser! (-2000)
    boxtrot is offline
    Buil like a brick sh|thouse

    Just wondering is a refeed, neccesary the majority of the time anyone spends cutting? Im training someone right now but with proper diet her metabolism has just started slowing down after week 3 so i've gotten her to do a refeed and a carb up when she feels she needs it but like with say myself with lower bodyfat progress is never consistant. Im thinking refeeds every 4th should always be neccesary?
    Reply With Quote

  5. #5
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    Originally Posted by boxtrot View Post
    Buil like a brick sh|thouse

    Just wondering is a refeed, neccesary the majority of the time anyone spends cutting? Im training someone right now but with proper diet her metabolism has just started slowing down after week 3 so i've gotten her to do a refeed and a carb up when she feels she needs it but like with say myself with lower bodyfat progress is never consistant. Im thinking refeeds every 4th should always be neccesary?
    its not always necessary, it really depends on how you feel imo. About every 4th day i feel like crap so i need that refeed because my cals are getting low. But if your client still has good energy and performs at the gym, a refeed isnt necessary. If she has lost weight since 3 weeks, it might be wise to recalculate her cal intake, maybe she's just eating too much.

    You could always try a reefed to boost leptin levels and see if it works.. but by personal experience, refeeds just help me continue lifting heavy while on a deficit!
    Reply With Quote

  6. #6
    Banned bulkbreh's Avatar
    Join Date: Mar 2013
    Location: United States
    Age: 22
    Posts: 5,377
    Rep Power: 0
    bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000)
    bulkbreh is offline
    Originally Posted by flexdec View Post

    and this is my deadlift 515x1 PR @ 189 lbs
    http://youtu.be/gf8FOVCnvL0

    Glad to be part of the community!
    LMAO

    your french sounding buddy in the backgroud LMFAO

    "look at that"

    "look, he did it"

    nice lift tho bro strong as hell

    you also appear to be around 8.5-9% BF bro
    Reply With Quote

  7. #7
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    Originally Posted by bulkbreh View Post
    LMAO

    your french sounding buddy in the backgroud LMFAO

    "look at that"

    "look, he did it"

    nice lift tho bro strong as hell

    you also appear to be around 8.5-9% BF bro
    thanks!!

    yeah a strong sport commentator!!

    Thats what i was thinking, maybe between 9 and 10.

    ill try to lose 2-3 pounds for the next 2 weeks.
    Reply With Quote

  8. #8
    Banned bulkbreh's Avatar
    Join Date: Mar 2013
    Location: United States
    Age: 22
    Posts: 5,377
    Rep Power: 0
    bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000) bulkbreh is a splendid one to behold. (+10000)
    bulkbreh is offline
    Originally Posted by flexdec View Post
    thanks!!

    yeah a strong sport commentator!!

    Thats what i was thinking, maybe between 9 and 10.

    ill try to lose 2-3 pounds for the next 2 weeks.
    I've never been down to 7% but I heard It takes alot of work to lose body fat once you get sub 10. Good luck with the cut bro.
    Reply With Quote

  9. #9
    Registered User Th3Juic3dCpt's Avatar
    Join Date: Jul 2011
    Age: 25
    Posts: 610
    Rep Power: 118
    Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10)
    Th3Juic3dCpt is offline
    damn you possess the physique of my dreams!, do you follow iifym?
    I hated every minute of training, but I said, don't quit , suffer now and live the rest of your life like a champion - Muhammad Ali

    Some people want it to happen, some wish it would happen, others make it happen. - Michael Jordan

    A goal is not always meant to be reached, it often serves simply as something to aim at. - Bruce Lee

    Failure is not an option. Everyone has to succeed. - Arnold Schwarzenegger

    I Rep Back :)
    Reply With Quote

  10. #10
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    Originally Posted by bulkbreh View Post
    I've never been down to 7% but I heard It takes alot of work to lose body fat once you get sub 10. Good luck with the cut bro.
    thanks man! yeah ive lost 190-183 so easily. It seems like the remaining pounds dont want to go haha
    So I've lowered my cals from 2750 to 2400 and started incorporating refeeds. I started doing sprints 3 times a week too! legs are fried 24/7 haha
    Reply With Quote

  11. #11
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    Originally Posted by Th3Juic3dCpt View Post
    damn you possess the physique of my dreams!, do you follow iifym?
    yes i do sir! thanks a lot! and be sure to have your fibers in!

    And i may follow IIFYM i eat really healthy stuff cause at 2400 calls (which is so low for me, i've already been 205 pounds at 3500 if you know what i mean) its a pain in the ass to eat too much sugar. Its not as satisfying as good old plain oatmeal or a truck of brocolis (25 cals a cup!! can you imagine?? I never tought i would be binging on brocolis someday)

    Oh and yeah, I put hot sauce everywhere
    Reply With Quote

  12. #12
    Registered User Th3Juic3dCpt's Avatar
    Join Date: Jul 2011
    Age: 25
    Posts: 610
    Rep Power: 118
    Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10)
    Th3Juic3dCpt is offline
    Originally Posted by flexdec View Post
    yes i do sir! thanks a lot! and be sure to have your fibers in!

    And i may follow IIFYM i eat really healthy stuff cause at 2400 calls (which is so low for me, i've already been 205 pounds at 3500 if you know what i mean) its a pain in the ass to eat too much sugar. Its not as satisfying as good old plain oatmeal or a truck of brocolis (25 cals a cup!! can you imagine?? I never tought i would be binging on brocolis someday)

    Oh and yeah, I put hot sauce everywhere
    hot sauce is amazing <3, franks red hot !, how often do you weigh yourself?
    I hated every minute of training, but I said, don't quit , suffer now and live the rest of your life like a champion - Muhammad Ali

    Some people want it to happen, some wish it would happen, others make it happen. - Michael Jordan

    A goal is not always meant to be reached, it often serves simply as something to aim at. - Bruce Lee

    Failure is not an option. Everyone has to succeed. - Arnold Schwarzenegger

    I Rep Back :)
    Reply With Quote

  13. #13
    Registered User roughrider76's Avatar
    Join Date: May 2010
    Location: Minnesota, United States
    Age: 43
    Posts: 152
    Rep Power: 257
    roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50) roughrider76 will become famous soon enough. (+50)
    roughrider76 is offline
    Great work! My goal physique as well, although I may be to old to get there. I'd be interested in hearing about your bulk. How'd you gain the mass?
    Reply With Quote

  14. #14
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    exactly! red hot and cholula for me!

    i weigh myself every morning. I love noticing water fluctuations correlated with what i ate the day before! :P
    Reply With Quote

  15. #15
    Registered User Th3Juic3dCpt's Avatar
    Join Date: Jul 2011
    Age: 25
    Posts: 610
    Rep Power: 118
    Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10)
    Th3Juic3dCpt is offline
    Originally Posted by flexdec View Post
    exactly! red hot and cholula for me!

    i weigh myself every morning. I love noticing water fluctuations correlated with what i ate the day before! :P
    yeah cause im on my cut right now ! been at it for 4 weeks, but im not really sure when ill begin to notice a difference, i started at 186 lbs and now im at 182, but it seems as though i dont notice THAT big of a difference :\
    I hated every minute of training, but I said, don't quit , suffer now and live the rest of your life like a champion - Muhammad Ali

    Some people want it to happen, some wish it would happen, others make it happen. - Michael Jordan

    A goal is not always meant to be reached, it often serves simply as something to aim at. - Bruce Lee

    Failure is not an option. Everyone has to succeed. - Arnold Schwarzenegger

    I Rep Back :)
    Reply With Quote

  16. #16
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    Originally Posted by roughrider76 View Post
    Great work! My goal physique as well, although I may be to old to get there. I'd be interested in hearing about your bulk. How'd you gain the mass?
    I ate about 3000-3500 cals for 2 years and lifted heavy. I'm really more the hybrid training type, i mix strength and hypertrophy all the time.
    Reply With Quote

  17. #17
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    Originally Posted by Th3Juic3dCpt View Post
    yeah cause im on my cut right now ! been at it for 4 weeks, but im not really sure when ill begin to notice a difference, i started at 186 lbs and now im at 182, but it seems as though i dont notice THAT big of a difference :\
    what is your bf right now?
    cause you'll start seeing much more difference when you get under 10-11%. Sometimes its hard to really see something happening even with a 10 pounds loss if your bf is still >12

    But man keep doing what you're doing this is an excellent rate of weight loss!
    Reply With Quote

  18. #18
    Registered User Th3Juic3dCpt's Avatar
    Join Date: Jul 2011
    Age: 25
    Posts: 610
    Rep Power: 118
    Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10)
    Th3Juic3dCpt is offline
    Originally Posted by flexdec View Post
    what is your bf right now?
    cause you'll start seeing much more difference when you get under 10-11%. Sometimes its hard to really see something happening even with a 10 pounds loss if your bf is still >12

    But man keep doing what you're doing this is an excellent rate of weight loss!
    i bulked at 3000-3200 cals before my cut and got my bodyfat up to 16%-17% :\ i really hate cardio so i dont do it, is this fine for my cut? will i get to 10% without cardio? im currently doing layne nortons phat routine and i hope that + a defiicit will help!
    I hated every minute of training, but I said, don't quit , suffer now and live the rest of your life like a champion - Muhammad Ali

    Some people want it to happen, some wish it would happen, others make it happen. - Michael Jordan

    A goal is not always meant to be reached, it often serves simply as something to aim at. - Bruce Lee

    Failure is not an option. Everyone has to succeed. - Arnold Schwarzenegger

    I Rep Back :)
    Reply With Quote

  19. #19
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    Originally Posted by Th3Juic3dCpt View Post
    i bulked at 3000-3200 cals before my cut and got my bodyfat up to 16%-17% :\ i really hate cardio so i dont do it, is this fine for my cut? will i get to 10% without cardio? im currently doing layne nortons phat routine and i hope that + a defiicit will help!
    yeah your caloric surplus should be adjusted with your activity level so you dont get over fat, but when i was 205, i was about 15-17% bf for sure man. PHAT is a REALLY GOOD routine but i would find it hard to run it on a deficit, because it has a pretty big volume and is CNS demanding at the same time.

    and no cardio is not an obligation but it definitely helps creating a deficit. Personally i would hate eating 2250 cals a day, i prefer getting my cardio in (always 15-20 min of HIIT) and eating 2400-2500 cals!
    Reply With Quote

  20. #20
    Registered User Th3Juic3dCpt's Avatar
    Join Date: Jul 2011
    Age: 25
    Posts: 610
    Rep Power: 118
    Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10) Th3Juic3dCpt is on a distinguished road. (+10)
    Th3Juic3dCpt is offline
    Originally Posted by flexdec View Post
    yeah your caloric surplus should be adjusted with your activity level so you dont get over fat, but when i was 205, i was about 15-17% bf for sure man. PHAT is a REALLY GOOD routine but i would find it hard to run it on a deficit, because it has a pretty big volume and is CNS demanding at the same time.

    and no cardio is not an obligation but it definitely helps creating a deficit. Personally i would hate eating 2250 cals a day, i prefer getting my cardio in (always 15-20 min of HIIT) and eating 2400-2500 cals!
    thanks for the advice aha ! , yeah i can go fine with 2200 calories a day, just a small appetite i have these days :\. when do you think i should recalculate my macros?
    I hated every minute of training, but I said, don't quit , suffer now and live the rest of your life like a champion - Muhammad Ali

    Some people want it to happen, some wish it would happen, others make it happen. - Michael Jordan

    A goal is not always meant to be reached, it often serves simply as something to aim at. - Bruce Lee

    Failure is not an option. Everyone has to succeed. - Arnold Schwarzenegger

    I Rep Back :)
    Reply With Quote

  21. #21
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    Originally Posted by Th3Juic3dCpt View Post
    thanks for the advice aha ! , yeah i can go fine with 2200 calories a day, just a small appetite i have these days :\. when do you think i should recalculate my macros?
    recalculate your TDEE often!!
    Reply With Quote

  22. #22
    Bloody but unbowed fittofattofit's Avatar
    Join Date: Mar 2009
    Location: Australia
    Age: 58
    Posts: 39,390
    Rep Power: 206696
    fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000) fittofattofit has a reputation beyond repute. Second best rank possible! (+100000)
    fittofattofit is offline
    Originally Posted by fittofattofit View Post
    Strong lifts. What are you squatting and benching and how long have you been training?
    What was your peak bulked weight?
    ^^^^^ this
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
    Reply With Quote

  23. #23
    Registered User CrazyCrease's Avatar
    Join Date: Feb 2013
    Location: Colwood, British Columbia, Canada
    Age: 45
    Posts: 67
    Rep Power: 91
    CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0) CrazyCrease has no reputation, good or bad yet. (0)
    CrazyCrease is offline
    wow! that is impressive
    Live life on life's terms
    Reply With Quote

  24. #24
    Thick tara19's Avatar
    Join Date: Oct 2012
    Posts: 8,517
    Rep Power: 51498
    tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000) tara19 has much to be proud of. One of the best! (+20000)
    tara19 is offline
    Looking thick, solid, tight.
    Reply With Quote

  25. #25
    Registered User goe43's Avatar
    Join Date: Jul 2013
    Posts: 24
    Rep Power: 0
    goe43 has no reputation, good or bad yet. (0)
    goe43 is offline
    looking good man
    Reply With Quote

  26. #26
    Registered User flexdec's Avatar
    Join Date: Jul 2011
    Location: Montreal, QC, Canada
    Posts: 73
    Rep Power: 181
    flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50) flexdec will become famous soon enough. (+50)
    flexdec is offline
    Originally Posted by fittofattofit View Post
    ^^^^^ this
    I've been training for 3 years seriously and i've been doing dumbbell curls and push-ups as a teenager in my basement before that. At my first day at the gym i was doing 60 push ups already!

    my peak bulked weight was 205 lbs. The most i've bench was 355 lbs and squat 405.
    Reply With Quote

  27. #27
    The Beast From The East ALI2K9's Avatar
    Join Date: Aug 2008
    Age: 29
    Posts: 214
    Rep Power: 146
    ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0) ALI2K9 has no reputation, good or bad yet. (0)
    ALI2K9 is offline
    I have a couple of questions if you don't mind me asking. But at what weight did you stop at while ending your bulk cycle? & last question! what is your chest routine like because your chest looks it's built like a god! lol.
    Reply With Quote

  28. #28
    Registered User Murdomac101's Avatar
    Join Date: Jul 2012
    Posts: 47
    Rep Power: 0
    Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50) Murdomac101 will become famous soon enough. (+50)
    Murdomac101 is offline
    Gj, looking in great shape.

    What's your average day of food like whilst cutting?
    Reply With Quote

  29. #29
    Registered User Puryeah's Avatar
    Join Date: Oct 2012
    Location: Sweden
    Posts: 61
    Rep Power: 195
    Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50) Puryeah will become famous soon enough. (+50)
    Puryeah is offline
    Truly a physique to be proud of
    fitnessofficial@Instagram
    Reply With Quote

  30. #30
    Registered User godzilla916's Avatar
    Join Date: May 2011
    Age: 32
    Posts: 1,578
    Rep Power: 343
    godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50) godzilla916 will become famous soon enough. (+50)
    godzilla916 is offline
    7% now IMO
    getting mod negged made me lul
    Reply With Quote

Similar Threads

  1. Replies: 20
    Last Post: 06-16-2011, 08:38 PM
  2. Fat to Fit and on my way to ripped
    By BuffItalian in forum Post Your Pictures and Introduce Yourself
    Replies: 12
    Last Post: 08-21-2010, 04:23 PM
  3. On my way to better health and kickazz body
    By Qid in forum Losing Fat Logs
    Replies: 54
    Last Post: 01-03-2010, 09:19 PM
  4. On my way to cut and lean mass >> Help with Stack
    By lokobreed in forum Supplements
    Replies: 4
    Last Post: 01-15-2007, 07:59 PM
  5. I'm on my way
    By vonsinghisen in forum Journaling
    Replies: 26
    Last Post: 04-14-2006, 12:48 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts