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Bf estimate

8-10 give or take.. the # could be in a big range.. and it doesnt really matter.. get something that 'measures' it that you can use consistently to track your progress or just go by the pinch test and the mirror

improvements... either get leaner or bet bigger.. cant really do both where you are now.. and thats a compliment.
 
stevesmi said:
looking good. 9-11% is your body fat right in the same ballpark of what judo said. you have some good bulk on you for a young guy .. you got good genes, take advantage

how old are you?
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I'm 6'0 193ish and nearly 25. Been lifting since 16 for sports, football baseball . Now I lift for fun:) thx for the Kind words steve I appreciate it.!
 
Rustilldown said:
I'm 6'0 193ish and nearly 25. Been lifting since 16 for sports, football baseball . Now I lift for fun:) thx for the Kind words steve I appreciate it.!
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i didn't start putting on real muscle mass till my late 20's. has to do with experience, knowledge and metabolism slowing down. so enjoy the next 5 years.. if you keep it up you will be a beast at 30.
 
stevesmi said:
i didn't start putting on real muscle mass till my late 20's. has to do with experience, knowledge and metabolism slowing down. so enjoy the next 5 years.. if you keep it up you will be a beast at 30.
Click to expand...

Beastmode is definitely what I'm after, I'll never stop lifting so long as I am healthy enough to do do and injury free.
 
underattack said:
100 grams of peanut butter did it for me! Love those healthy fats for gains :)
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Oh I love me some peanut butter. Im already eating a jar a week almost lol. Natty PB. I just found out the Safeway near me has a bunch of raw nuts that you can
Send through a machine and make into a PB, walnut butter, whatever butter you want, I may go bankrupt !
 
8-9ish looking AWESOME buddy
 
Rustilldown said:
Oh I love me some peanut butter. Im already eating a jar a week almost lol. Natty PB. I just found out the Safeway near me has a bunch of raw nuts that you can
Send through a machine and make into a PB, walnut butter, whatever butter you want, I may go bankrupt !
Click to expand...

Haha yhea! You should also try bp2 peanutbutter powder. Lower in fat and higher in carb tho. But u can mix it in anything for the real taste! Hehehe :)
 
I would add some almonds and greek yougurt in between each meal... Should help some extra clean cals... Post your diet and we will help you critique so you can add some more mass, if your not gaining, its simple, you have to eat more.... no way around it.
 
Ok meal 1- 4 whole eggs 4 egg whites . Protein shake 25 grams whey, 1 cup oats, 1 banana, table spoon PB or 2, tablespoon flax seed, handful or 2 of frozen blueberries, tablespoon fish oil, some times a handful of almonds, mixed with cup of milk and water. Throw cheerios in the BLender also.

Meal 2 tuna sandwich on whole wheat, apple , 500 calories mixed nuts unsalted

Meal 3- cup of oats , mixed with a scoop of whey and a banana ( pre workout )
Meal 4 usually dinner, chicken and rice, or steak sweet potato , sometimes 750 cals of quickmass if I'm in a hurry. Glass of milk. Sometimes a box of kd mixed with can of tuna half the cheese mix.

Meal 5 plain cup of Greek yogurt , nuts, or peanut butter ,

Meal 6 ( scoops of PB here and there throughout the day, I most likely have 6 big tablespoons of PB a day or more.)

I only eat Greek yogurt at night too much dairy makes me gassy
 
Iron Warrior707 said:
I cant see it clearly, im not plat, but 9% is accurate..
btw are you natural?
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No I am not natty . Ran first cycle when 23 (test eq) and am on cycle right now. Test prop / mast prop. Should have waited till older I know but I cycle safely and had blood work done after first cycle stating everything was ok. Been lifting for 8ish years mixed with sports and such so I took the plunge as I enjoy it Soo much. Just want to continuously grow stronger , be healthier, and stand out in a crowd of average joes.(is that bad??)
 
You look good bro, I was giving you a hard time. You looking to cut down even more?
 
stevesmi said:
i didn't start putting on real muscle mass till my late 20's. has to do with experience, knowledge and metabolism slowing down. so enjoy the next 5 years.. if you keep it up you will be a beast at 30.
Click to expand...

Damnn, I'm only 22 and I still complain that im not big enough =$.

IcE
 
Power Cord said:
what about cardio? do you do any? if so, how much, how long, how often, and what type?

just curious...
Click to expand...

Um yah I usually do 5-10 minutes cardio per workout just to warm up. And I do 10 min HIT every day sometimes a little more , the odd day I'll skip it. Usually I run the stairs
View attachment 63723
But if I can't make it there or there is too much snow I'll do 10 min treadmill sprints or on the stationary bike. I lift or run stairs every day. I don't usually have a rest day unless I have a date or something where it would be awkward to say "umm I have to lift first" or " how about later I need to go run the stairs" the general public doesn't understand the passion to be fit.. ONLY the FIT SURVIVe!
 
I'd drop the HIT cardio to 3x/week or less. It's not doing you any favors gaining mass.

As far as diet goes, I'd drop a banana. You should have more greens in there too.

At 25 you'll have a couple more years till you really peak out and are able to gain the size. Once you get over the 200lb plateau it'll come easier for whatever reason.
 
UA_Iron said:
I'd drop the HIT cardio to 3x/week or less. It's not doing you any favors gaining mass.

As far as diet goes, I'd drop a banana. You should have more greens in there too.

At 25 you'll have a couple more years till you really peak out and are able to gain the size. Once you get over the 200lb plateau it'll come easier for whatever reason.
Click to expand...

Ok thx for the reply ! I will lower the HIT to 3 days a week i can't totally remove it as I really enjoy it! As for the greens I hardly eat them but I take a veggie greens powder supplement everyday, I know its not ideal but I'm sure it helps. I can add broccoli and celery if that is helpful! I can force feed myself those if it's a must. Thanks for your assistance iron:) View attachment 63793
 
underattack said:
Hey bro, had the chance to try pb2 yet? :)
Click to expand...

Hey bro not yet I have 2 weeks of school left then back to work so I'm on a budget and I have spent far too much on gear and support supps for my school run lol and food. But I can guarantee I'll like it ! And I'm going to pick some up as soon as I get payed again :P
 
Rustilldown said:
Hey bro not yet I have 2 weeks of school left then back to work so I'm on a budget and I have spent far too much on gear and support supps for my school run lol and food. But I can guarantee I'll like it ! And I'm going to pick some up as soon as I get payed again :P
Click to expand...

Hehe :) cool man :) gl with finals
 
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