AKIRA

If you told me you dont work out, I wouldnt disagree.
If you told me you worked out, Id ask what youre doing wrong.

Forget the ab sightings for now.

6' 209lbs (8/16)
Bench 365 (12/3)
Weighted Pullups 80lbs 3x3 (3/19)
Squat 370
Deadlift after herniation 385lbs 3x3 (3/17)
NASM certified 2/06
Journal

readyformore

chicken and some more chicken? i don't know i do more of a sea food diet no but really i still haven't made a diet actually today is my day off and i'm going to get on that right now


lol i bench press 240, my chest just looks small in that pic don't hate!!!!!

highest 1 rep max bench = 300 (now 245)
6'3 - 175 pounds
Cutting
BF % - 9/24 - 11.4% 11/5 10%

m11

You don't need to do much work. It's all in my signature. You don't have to believe me, but the link is authored by Built.

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readyformore

lolz i know i'm reading it right now that's where iwa s going to make it from but one question i have is just i'm going to need to know the food's to eat ugh it's so hard to choose from the millions of foods that there is out there and pick the right ones for the right intake you know?

highest 1 rep max bench = 300 (now 245)
6'3 - 175 pounds
Cutting
BF % - 9/24 - 11.4% 11/5 10%

m11

It's not as difficult as it sounds. You also surely aren't going to buy up the whole grocery store anyway.

Eat an hour or so before your workout and then whenever you are hungry. Create your portions based on convenience and how many calories you have available.

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These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
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Ben dur

any of these, in proper proportions


also i would recomend the most "whole grain" variety of any carb...
i saw a few things like potatoes and rice, which i would recomend brown rice, and sweet potatoes (for absolute "health")
but for loosing weight/fat, and gaining weight, you should consider calories

WHFoods: The World's Healthiest Foods

21
5'11"
~175lbs
8% on elec. analyzer

m11

Do what you gotta do to get your 25g/fiber in.

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These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
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readyformore

THANKS FOR THIS =D!!!!!!!!!

my calorie level is like 1.5k to lose weight lol not very hard for me to do though..

highest 1 rep max bench = 300 (now 245)
6'3 - 175 pounds
Cutting
BF % - 9/24 - 11.4% 11/5 10%

m11

Your maintenance is 2000 calories?

Either way, focus on hitting the individual macronutrients more so than total calories.

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LG Sciences Board Representative


These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
LG Sciences, LLC.

readyformore

about 2200-2300... pretty freakin low... lol but it's okay because i can't eat that much... i'd say in a day the most it's possible for me to eat if i'm trying to eat a lot is like 3.5k-4k calories... usually i eat like 2k though and stay the same weight or 1k and lose a lot haha

highest 1 rep max bench = 300 (now 245)
6'3 - 175 pounds
Cutting
BF % - 9/24 - 11.4% 11/5 10%

m11

Then cut at 1700-1800 calories.
Do you actually track to determine these figures? Or are they just random estimates?

Assuming you are not running something like a protein sparing modified fast, you are likely catabolizing a bunch of fat-free mass in addition to your fat loss when you drop down to 1000 cals/day.

Getting Started by Built
LG Sciences Board Representative


These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
LG Sciences, LLC.

readyformore

lol that's the only thing that i do track... here's today's....

highest 1 rep max bench = 300 (now 245)
6'3 - 175 pounds
Cutting
BF % - 9/24 - 11.4% 11/5 10%

m11

Glad you use fitday. Next step is to alter your macros based on the given recommendations.

Getting Started by Built
LG Sciences Board Representative


These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
LG Sciences, LLC.

Ben dur

first steps would include

raising protein consumption
raising fiber consumption

if your lifting with any form of regularity you will probably loose fat as long as you stay below 2000 cal

loosing fat as fast as possible is a great way to destroy your physique

take it slow

i like to go about 400 cal below maint, and throw in a little additional HIIT

this usually equates to almost a pound a week
and 4 lbs makes a significant difference in appearance when your below 10%

for yourself, i would try to stay at around 1700cal if your maint really is 2200+/-

thats a 500cals a day
which is over a pound a week if your also doing HIIT, or cardio

but be careful with your macros

50g of protein isnt gunna do it man
and 10g of fiber sounds painful

21
5'11"
~175lbs
8% on elec. analyzer

ALBOB

What shows first? My belt.

Rules? You mean we have RULES for that???

T_man

Better believe it. Just started uni and my diet is in ruins, hardly any fibre and all I can say is I have the runs.

Cheat on your girlfriend, not on your meal.