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  1. #1
    Registered User leanbulk1's Avatar
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    Smile Can you please tell me how swole or natty you are?

    Can bodybuilding forums please help me with a little personal experiment with these questions? I'd like to compare numbers between posters here against my own.


    1. Height

    Are you over 185cm (6ft 1inch)?
    Or are you under 167cm (5ft 5inches)?

    2. Body fat

    Are you under 10% bf?
    Are you between 20 - 24% bf?
    Are you between 25 - 29% bf?
    Or are you over 30% bf?

    3. Muscle

    Are you muscular?
    Or are you very muscular?

    [Muscular requires a fat-free mass index (FFMI) of >22.
    For Very Muscular, the FFMI is > 24.67]

    4. Activity

    Sedentary
    Lightly active
    Active
    Very active

    5. What is your weight?

    6. Nutrition

    How many calories do you eat?
    How much protein do you eat?
    How much carbs do you eat?
    How much fat do you eat?

    7. Do you have carbs, fat targets or do you just target protein?

    8. Do you consume protein powder and if so how much?

    9. What are your three favourite protein sources?

    10. What is your one artist/ album to listen to in the gym?

    Thank you for helping me
    Last edited by leanbulk1; 09-21-2022 at 06:19 PM.
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  2. #2
    Registered User DougyF7's Avatar
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    I'll answer a couple of the questions:

    - I have a scoop or two of whey a day

    - I like to listen to YouTube music dance hotlist when I workout - either that or rock. Lately I joined a new gym and their music is so loud that I just listen to whatever they are playing instead of my own - actually pretty good mix they have of hip hop and rock from the 2000s - a nice change from what I'm always listening to.
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  3. #3
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by leanbulk1 View Post
    1. Height

    Are you over 185cm (6ft 1inch)?
    Or are you under 167cm (5ft 5inches)?
    No, no.

    Originally Posted by leanbulk1 View Post
    2. Body fat

    Are you under 10% bf?
    Are you between 20 - 24% bf?
    Are you between 25 - 29% bf?
    Or are you over 30% bf?
    No, no, no, no.

    Originally Posted by leanbulk1 View Post
    3. Muscle

    Are you muscular?
    Or are you very muscular?

    [Muscular requires a fat-free mass index (FFMI) of >22.
    For Very Muscular, the FFMI is > 24.67]
    Muscular

    Originally Posted by leanbulk1 View Post
    4. Activity

    Sedentary
    Lightly active
    Active
    Very active
    Lightly active

    Originally Posted by leanbulk1 View Post
    5. What is your weight?
    155 lbs

    Originally Posted by leanbulk1 View Post
    6. Nutrition

    How many calories do you eat?
    How much protein do you eat?
    How much carbs do you eat?
    How much fat do you eat?
    No idea, no idea, no idea, no idea.

    Originally Posted by leanbulk1 View Post
    7. Do you have carbs, fat targets or do you just target protein?
    I'm partial to protein

    Originally Posted by leanbulk1 View Post
    8. Do you consume protein powder and if so how much?
    I have a couple of scoops of whey a day.

    Originally Posted by leanbulk1 View Post
    9. What are your three favourite protein sources?
    Whey, milk, eggs.

    Originally Posted by leanbulk1 View Post
    10. What is your one artist/ album to listen to in the gym?
    I prefer silence.
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  5. #5
    Registered User air2fakie's Avatar
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    Originally Posted by leanbulk1 View Post
    Thank you for helping me
    How does any of this help you? It seems like you focus on every little irrelevant detail in this & all of your posts, except lifting.
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  6. #6
    team ketchup AdamWW's Avatar
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    If I told you, I’d have to bill you.



    And I’m expensive.
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  7. #7
    Registered User EliKoehn's Avatar
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    Not sure how any of this helps you personally but I'll go ahead and answer anyway.

    Originally Posted by leanbulk1 View Post
    1. Height

    Are you over 185cm (6ft 1inch)?
    Or are you under 167cm (5ft 5inches)?
    6'2"


    2. Body fat

    Are you under 10% bf?
    Are you between 20 - 24% bf?
    Are you between 25 - 29% bf?
    Or are you over 30% bf?
    I would guess between 25-29% at the moment, per recent caliper estimates.

    3. Muscle

    Are you muscular?
    Or are you very muscular?

    [Muscular requires a fat-free mass index (FFMI) of >22.
    For Very Muscular, the FFMI is > 24.67]
    That's kind of subjective and the leaner one is, the more it will appear so in spite of the actual amount, but I would say muscular for myself.

    4. Activity

    Sedentary
    Lightly active
    Active
    Very active
    In recent months, lightly active. I've begun running again though so heading towards "active," even though I do have a desk job. Lifting without cardio I wouldn't say constitutes more than light activity in the sense that it's meant here.

    5. What is your weight?
    260 as of this morning.

    6. Nutrition

    How many calories do you eat?
    How much protein do you eat?
    How much carbs do you eat?
    How much fat do you eat?
    When I actually count, I reliably lose weight on even as high as 3,000 per day, so the fact that I've gained lately means that it's probably like 3,500-4,000 ad libidum. When counting, I aim for 160-180g of protein, and while my appetite prefers fat, I can eat more if I favor carbs, so when dieting deliberately, the latter.

    7. Do you have carbs, fat targets or do you just target protein?
    Answered above.

    8. Do you consume protein powder and if so how much?
    Yes, but I typically do so on situations where I'll fall short of my count with the groceries I have on hand or don't have the time to prepare a proper meal. Another example is for sheer calorie restriction. So, unless I'm running a fairly strict deficit, it's mostly an occasional thing.

    9. What are your three favourite protein sources?
    Salmon, eggs, beef and dairy would probably be my favorites in approximate order. I like basically all meat in general, though.

    10. What is your one artist/ album to listen to in the gym?
    Until somewhat recently I lifted without music. In the gym, I like power metal the most for that morale amplifying sound of encouragement. System of a Down and Tool are some of my favorites otherwise but they lack this quality for the most part.

    There's also this, some of the best music of all time as far as I'm concerned.

    Last edited by EliKoehn; 09-22-2022 at 08:07 AM.
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  8. #8
    Registered User paulinkansas's Avatar
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    #3. Random women that I don't know come up to me and touch my arms. I roll up the sleeves on my shirts and hold them permanently in place with fabric glue. Draw your own opinion.
    #10. Led Zep, Stones, Aerosmith, that sort of stuff.
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  9. #9
    Registered User EliKoehn's Avatar
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    Originally Posted by paulinkansas View Post
    #3. Random women that I don't know come up to me and touch my arms. I roll up the sleeves on my shirts and hold them permanently in place with fabric glue. Draw your own opinion.
    You should update your avi then. That one's from like 2 years ago.
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  10. #10
    Registered User paulinkansas's Avatar
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    Originally Posted by EliKoehn View Post
    You should update your avi then. That one's from like 2 years ago.
    I try not to be conceited, pretentious or ostentatious. But I hold no brakes on being obnoxious.
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  11. #11
    Registered User EliKoehn's Avatar
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    Originally Posted by paulinkansas View Post
    I try not to be conceited, pretentious or ostentatious. But I hold no brakes on being obnoxious.
    I see the tongue-in-cheek remark, though frequently mentioning that random women ask to touch you and the constant allusions to your avi as proof that you lift would beg to differ.
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  12. #12
    team ketchup AdamWW's Avatar
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    I fail to see how this 'helps you'....


    1. No, I am 6ft

    2. No (to all)

    3. I don't think so

    4. Active

    5. 160-162lb

    6.

    How many calories do you eat? Varies: ~3000-3700/day
    How much protein do you eat? Varies: 150-200/day
    How much carbs do you eat? Varies: 350-500/day
    How much fat do you eat? Varies: 60-100/day

    7. None of the above... I eat enough such that I don't need to track them

    8. 1-1.5 Scoops a day

    9. Salmon, Greek Yogurt, Eggs or Egg Whites

    10. Why would I listen to only one artist?
    Last edited by AdamWW; 09-22-2022 at 11:16 AM.
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  13. #13
    Registered User leanbulk1's Avatar
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    Thank you for responses bodybuilding forums. I've read them all. I've been equally informed and entertained. I want to get an idea of how much protein you're all consuming based on your body composition and compare them to my own.

    I'm still finding the truth on my optimal protein intake. I don't want a deficient nor excessive amount.

    Frankly I'm surprised the Kansas guy didn't list trash pandas as his favourite protein source. I love the Conan barbarian idea. Fits in real nice with heavy metal.
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  14. #14
    team ketchup AdamWW's Avatar
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    Originally Posted by leanbulk1 View Post
    Thank you for responses bodybuilding forums. I've read them all. I've been equally informed and entertained. I want to get an idea of how much protein you're all consuming based on your body composition and compare them to my own.

    I'm still finding the truth on my optimal protein intake. I don't want a deficient nor excessive amount.

    Frankly I'm surprised the Kansas guy didn't list trash pandas as his favourite protein source. I love the Conan barbarian idea. Fits in real nice with heavy metal.
    Uh, you asked ten questions to answer a single question ?

    Why didn’t you just ask: how much do you weigh and how much protein do you eat?
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    Registered User Omni's Avatar
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    Originally Posted by AdamWW View Post
    Uh, you asked ten questions to answer a single question ?

    Why didn’t you just ask: how much do you weigh and how much protein do you eat?
    I am also surprised he didn't question your protein number because he read on Leangains you should be consuming 250g of protein at 6'.
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  16. #16
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by AdamWW View Post
    Uh, you asked ten questions to answer a single question ?

    Why didn’t you just ask: how much do you weigh and how much protein do you eat?
    You can't overcomplicate simple concepts without inundating yourself with trivia.

    All OP's threads are roundabout ways of asking "how much protein?"
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    Registered User leanbulk1's Avatar
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    Originally Posted by AdamWW View Post
    Uh, you asked ten questions to answer a single question ?

    Why didn’t you just ask: how much do you weigh and how much protein do you eat?
    Because the sticky on bodybuilding forums calculations recommends me minimum ~ 130g whilst Martin Berkhams minimum calculations recommends 230g up to 270g.

    If I count protein as 3 calories instead of 4 due to DIT (diet induced thermogenesis or TEF thermic of effect food; the cost of burning enegy to store it as discovered by Dr. Geoffrey Livesy) Martins recommendations changes to 290g to 350g (I've yet to complete Berkhams book, so maybe his calculations already includes DIT).

    But if the sticky calculator doesn't calculate DIT, then the minimum recommended number would be also higher than 130g too. Maybe roughly around 163g minimum.

    Using either bodybuildings sticky calculator or Berkhams calculations give me around ~1900 calories give or take.

    So I just want an idea of what others are doing to give myself more information to process and filter. Thanks for your responses.

    A perspective on food energy standards for nutrition labelling
    G Livesey. Br J Nutr. 2001 Mar.
    pubmed.ncbi.nlm.nih.gov/11299073/
    Last edited by leanbulk1; 09-23-2022 at 12:45 AM.
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  18. #18
    Edgerunner faithbrah's Avatar
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    Originally Posted by leanbulk1 View Post
    Because the sticky on bodybuilding forums calculations recommends me minimum ~ 130g whilst Martin Berkhams minimum calculations recommends 230g up to 270g.

    If I count protein as 3 calories instead of 4 due to DIT (diet induced thermogenesis or TEF thermic of effect food; the cost of burning enegy to store it as discovered by Dr. Geoffrey Livesy) Martins recommendations changes to 290g to 350g (I've yet to complete Berkhams book, so maybe his calculations already includes DIT).

    But if the sticky calculator doesn't calculate DIT, then the minimum recommended number would be also higher than 130g too. Maybe roughly around 163g minimum.

    Using either bodybuildings sticky calculator or Berkhams calculations give me around ~1900 calories give or take.

    So I just want an idea of what others are doing to give myself more information to process and filter. Thanks for your responses.

    A perspective on food energy standards for nutrition labelling
    G Livesey. Br J Nutr. 2001 Mar.
    pubmed.ncbi.nlm.nih.gov/11299073/
    well try 230-270g and report back, then try 150g and report back. we're telling you that something like 80g is too little and 250g is excessive, and when it comes to body composition you'll get the same results on 150g and 250g

    and why would you count protein as 3 calories? the TEF is already factored into your TDEE. if you count protein as 3 calories per gram, you would need to subtract TEF from your TDEE which makes it even more complicated...

    like dude, why are you obsessing over the "optimal" amount of protein instead of the optimal program, optimal form or optimal recovery? (and no, i'm not saying you should obsess over any of those)
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  19. #19
    team ketchup AdamWW's Avatar
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    Originally Posted by leanbulk1 View Post
    Because the sticky on bodybuilding forums calculations recommends me minimum ~ 130g whilst Martin Berkhams minimum calculations recommends 230g up to 270g.

    If I count protein as 3 calories instead of 4 due to DIT (diet induced thermogenesis or TEF thermic of effect food; the cost of burning enegy to store it as discovered by Dr. Geoffrey Livesy) Martins recommendations changes to 290g to 350g (I've yet to complete Berkhams book, so maybe his calculations already includes DIT).

    But if the sticky calculator doesn't calculate DIT, then the minimum recommended number would be also higher than 130g too. Maybe roughly around 163g minimum.

    Using either bodybuildings sticky calculator or Berkhams calculations give me around ~1900 calories give or take.

    So I just want an idea of what others are doing to give myself more information to process and filter. Thanks for your responses.

    A perspective on food energy standards for nutrition labelling
    G Livesey. Br J Nutr. 2001 Mar.
    pubmed.ncbi.nlm.nih.gov/11299073/
    Martin's concern was being extremely lean all the time. Protein is satiating. It had nothing to do with meeting protein needs to avoid catabolism while on a muscle-building phase/program.

    Also... protein has 4 calories per gram, not 3.
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  20. #20
    Registered User air2fakie's Avatar
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    Originally Posted by leanbulk1 View Post
    Because the sticky on bodybuilding forums calculations recommends me minimum ~ 130g whilst Martin Berkhams minimum calculations recommends 230g up to 270g.

    If I count protein as 3 calories instead of 4 due to DIT (diet induced thermogenesis or TEF thermic of effect food; the cost of burning enegy to store it as discovered by Dr. Geoffrey Livesy) Martins recommendations changes to 290g to 350g (I've yet to complete Berkhams book, so maybe his calculations already includes DIT).

    But if the sticky calculator doesn't calculate DIT, then the minimum recommended number would be also higher than 130g too. Maybe roughly around 163g minimum.

    Using either bodybuildings sticky calculator or Berkhams calculations give me around ~1900 calories give or take.

    So I just want an idea of what others are doing to give myself more information to process and filter. Thanks for your responses.

    A perspective on food energy standards for nutrition labelling
    G Livesey. Br J Nutr. 2001 Mar.
    pubmed.ncbi.nlm.nih.gov/11299073/
    See my responses on your all important egg yolk thread. Just because you paid money for some outdated BS book with arbitrary rules, doesn’t mean you have to keep following it. Believe or not, reading endless info on optimal protein intake won’t build you any muscles.

    You’re going to kill any gains before you even start if you continue to overanaylze and overresearch simple concepts.
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  21. #21
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    Has Berkham popped up on anyone's radar in the last 15 years?
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  22. #22
    Registered User leanbulk1's Avatar
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    Originally Posted by faithbrah View Post
    well try 230-270g and report back, then try 150g and report back. we're telling you that something like 80g is too little and 250g is excessive, and when it comes to body composition you'll get the same results on 150g and 250g

    and why would you count protein as 3 calories? the TEF is already factored into your TDEE. if you count protein as 3 calories per gram, you would need to subtract TEF from your TDEE which makes it even more complicated...

    like dude, why are you obsessing over the "optimal" amount of protein instead of the optimal program, optimal form or optimal recovery? (and no, i'm not saying you should obsess over any of those)
    Thanks I didn't know if the calculator did or didn't. Don't worry I'm obessessing over all those things too.

    Originally Posted by AdamWW View Post
    Martin's concern was being extremely lean all the time. Protein is satiating. It had nothing to do with meeting protein needs to avoid catabolism while on a muscle-building phase/program.

    Also... protein has 4 calories per gram, not 3.
    Thanks I'm understanding this too. What I mean is, by factoring tef according to Dr. Livesy, protein can be counted as ~3.2 calories, maybe even lower. The ~.8 calories is being burned to covert the remaining calories for MPS (muscle protein synthesis).


    Originally Posted by air2fakie View Post
    See my responses on your all important egg yolk thread. Just because you paid money for some outdated BS book with arbitrary rules, doesn’t mean you have to keep following it. Believe or not, reading endless info on optimal protein intake won’t build you any muscles.

    You’re going to kill any gains before you even start if you continue to overanaylze and overresearch simple concepts.
    I didnt buy any outdated bs book. I downloaded a nice decent pdf with useful well researched information included by a thorough individual. That's why I'm asking questions here and researching myself, so I can clarify and refine what's true.

    I've already been busting my ass in the gym and grocery shop for weeks now. I'm just nailing my theory as I go so I can optimise that sweet spot for my wallet and gains.

    I appreciate all your responses, thank you. I think I'll be asking a workout regiment and advice sometime soon. I've just been starting slow and light, focusing on compound movements and proper form for the first few weeks/ months. I'm getting my nervous system adjusted first to weight resistance.
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  23. #23
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    Some strange options here:


    1. Height

    Are you over 185cm (6ft 1inch)?
    Or are you under 167cm (5ft 5inches)?

    184cm, so... none of the above!

    2. Body fat

    Are you under 10% bf?
    Are you between 20 - 24% bf?
    Are you between 25 - 29% bf?
    Or are you over 30% bf?

    Around 18% so... none of the above

    3. Muscle

    Are you muscular?
    Or are you very muscular?

    [Muscular requires a fat-free mass index (FFMI) of >22.
    For Very Muscular, the FFMI is > 24.67]

    FFMI 19.7, so none of the above.

    4. Activity

    Sedentary
    Lightly active
    Active
    Very active

    Active

    5. What is your weight?

    180lb

    6. Nutrition

    How many calories do you eat? 3700 daily
    How much protein do you eat? ~200g
    How much carbs do you eat? ~ 500g
    How much fat do you eat? ~ 100g

    7. Do you have carbs, fat targets or do you just target protein?

    Target all macros, but not super strict

    8. Do you consume protein powder and if so how much?

    1 scoop most days

    9. What are your three favourite protein sources?

    For convenience - chicken breast, fat free Greek yoghurt, whey isolate
    For taste - grilled skin on salmon, steak, eggs

    10. What is your one artist/ album to listen to in the gym?

    I don't listen to music while training.
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  24. #24
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by leanbulk1 View Post
    Thanks I'm understanding this too. What I mean is, by factoring tef according to Dr. Livesy, protein can be counted as ~3.2 calories, maybe even lower. The ~.8 calories is being burned to covert the remaining calories for MPS (muscle protein synthesis).
    Did you consider the TEF of fat and carbs? Or that the energy spent digesting food doesn't come from the food itself? Are you going to keep bro-sciencing the hell out of simple concepts?
    Am I therefore become your enemy, because I tell you the truth?
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  25. #25
    Super Spreader desslok's Avatar
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    Originally Posted by leanbulk1 View Post
    That's why I'm asking questions here and researching myself, so I can clarify and refine what's true.
    Well here’s the truth: calories don’t actually exist. They are a man made concept to TRY to comprehend how our bodies take the POTENTIAL energy of food and use them for different processes etc. i can make up any random name and number of things you need and if you follow it correctly it provides a baseline to start and adjust. For example if i told you that you needed 12 million gigawazoos to gain weight and then told you that a certain amount of food contained about a potential of 12 million gigawazoos. If you ate 12 million gigawazoos and did not gain muscle then you would need to add some more gigawazoos. If you were gaining too fast you would have to eat less gigawazoos. Its all just relativity, consistency and adjustment as needed.
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  26. #26
    Registered User TearsOfIce's Avatar
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    Don’t think you care about a lady but..

    1. Height

    5 ft 7

    2. Body fat

    No idea prob 15/16%

    3. Muscle

    Are you muscular?
    Or are you very muscular?

    Muscular I guess.

    [Muscular requires a fat-free mass index (FFMI) of >22.
    For Very Muscular, the FFMI is > 24.67]

    4. Activity

    Slightly active (desk job + 5 workouts per week no cardio).

    5. What is your weight?

    55 kg.

    6. Nutrition

    How many calories do you eat? 2200 on, 1800 off (lean bulk)
    How much protein do you eat? 120 gr
    How much carbs do you eat? 290 on / 210 off circa
    How much fat do you eat? 50/55 gr

    7. Do you have carbs, fat targets or do you just target protein?

    I try to hit the numbers above but I’m flexible about it.

    8. Do you consume protein powder and if so how much?

    1 scoop a day average.

    9. What are your three favourite protein sources?

    Eggs, meats (all of them), protein bars.

    10. What is your one artist/ album to listen to in the gym?

    Random playlists for workouts on Spotify.
    #benchesmorethansquatcrew
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  27. #27
    team ketchup AdamWW's Avatar
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    Originally Posted by TearsOfIce View Post
    Don’t think you care about a lady but..

    1. Height

    5 ft 7

    2. Body fat

    No idea prob 15/16%

    3. Muscle

    Are you muscular?
    Or are you very muscular?

    Muscular I guess.

    [Muscular requires a fat-free mass index (FFMI) of >22.
    For Very Muscular, the FFMI is > 24.67]

    4. Activity

    Slightly active (desk job + 5 workouts per week no cardio).

    5. What is your weight?

    55 kg.

    6. Nutrition

    How many calories do you eat? 2200 on, 1800 off (lean bulk)
    How much protein do you eat? 120 gr
    How much carbs do you eat? 290 on / 210 off circa
    How much fat do you eat? 50/55 gr

    7. Do you have carbs, fat targets or do you just target protein?

    I try to hit the numbers above but I’m flexible about it.

    8. Do you consume protein powder and if so how much?

    1 scoop a day average.

    9. What are your three favourite protein sources?

    Eggs, meats (all of them), protein bars.

    10. What is your one artist/ album to listen to in the gym?

    Random playlists for workouts on Spotify.
    If ur 15-16% as a lady… that is basically stage-lean… like peeled to the bone….

    U sure about that level?
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  28. #28
    Registered User TearsOfIce's Avatar
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    Originally Posted by AdamWW View Post
    If ur 15-16% as a lady… that is basically stage-lean… like peeled to the bone….

    U sure about that level?
    Well, I believe stage lean is more like 11-12%. However I’m fairly lean and muscular. Been training consistently for 8 years. Based on the chart below I would put myself around the 16% mark. I’ve also tested it in 2020 and was around 16/17% at a similar body weight.

    https://www.google.it/amp/s/www.cros...mposition/amp/

    Actually let me know what you think:
    https://ibb.co/9wrt7x7
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  29. #29
    Zealot from the housetops PaulJerome's Avatar
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    6'4+3/4" barefoot. 206 this morning but ate at a restaurant last night so sodium bloat a couple pounds. Bodyfat percentage in the teens low to mid.

    I do not count calories but I do count protein and try to eat as little as I can of carbs. I'll drink a carton of egg whites which is 500 calories and 100 grams of protein. Make sure I get over 200 grams of protein/day. As AdamWW stated above 'protein is satiating'. It also takes the most calories to digest.

    As you can see from my avatar's neck/traps/shoulders (or lack of thereof), I am natural and your body uses fat to make testosterone. This is why I go high protein and low carbs but then I switch it to high carbs, high protein, low fat for one day and then go back to low carbs for 7-10 days.

    I think you body adjusts to whatever diet you choose, so figure out what works for you.
    6'4" 204 lbs

    Bodily exercise profits a little, but godliness is profitable unto all things.

    Had a book published last year available at www.barnesandnoble.com/w/the-uncovering-acogah-swann/1139966609 if anyone wants to learn about the Christian faith in an entertaining way then here is the free pdf version:

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  30. #30
    Registered User paulinkansas's Avatar
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    Originally Posted by TearsOfIce View Post
    Actually let me know what you think:
    https://ibb.co/9wrt7x7
    You're fitter than most guys on here.
    Furnished rental houses in Coffeyville Kansas. Bills paid, weekly rates, full kitchens, washer/dryer, cable/wifi. For refinery contractors.
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