Recent content by fireman

Cardio: 3-4 times/wk 2 miles @ approx 9min/mile Weights: Mon-legs, Tues-chest/tri, Wed-back/bi, Thurs-shoulders/abs, Fri-Sun - no weights only cardio Weight: 171 lbs Height: 5'9" BF: approx 16% I DON'T know my maintenance caloric needs, but I do know I need to be 10-20% deficit for a cut...

Bronkaid is 25mg. I've read 3 chapters of RFL, should finish today. I have a lot of work in progress to do, so let me get working on it!

Built, Thank you for your help. Just a few more questions: I will run the RFL for 14 days & re-eval at that point. I don't know if I can do it another 14 days after that, depends on how my body feels. #1 could a 14 days of RFL possibly be enough? #2 EC stack - please help me w/ this. I've...

notsureifsrs????? see her avatar pic------> low bf & ripped abs, honest mistake, built is great and I feel silly that I thought she was a he too ;)

Yes, the BF test was a machine not calipers. I will read the RFL program and start what you've suggested on Saturday. Thanks sooooo much!

Thank you. I had a physical by my employer last week and they said my bf was 19.6%. But who knows as long as it’s lower in the near future! Due to my work schedule, I will start Day #1 on Saturday. A few questions for you please: - I’m currently take 5mg of creatine daily, do I continue this? -...

pics added:

Gotcha! well, let me post the pics 2maro to make sure this is best. If you think it's the best idea, could you tell me exactly what my macros should be daily. And explain the cheat & carbup meal? inb4 just read the 93 page book you skinny p90x bitch!

I will post pics 2maro. #1 can you post a cliff notes version of the RFL program & what exactly I need to do, including diet, training, and cardio? #2 I'm worried that I won't have the energy at work. #3 training minimal? wouldn't i want to train all the way up prior to the shredded in 6 days...

need calories for my job & possible muscle loss?? thoughts on these?

Ok, can't do the "Rapid Fat Loss" program. If I follow your suggested training/cardio, what else can you suggest besides the "Rapid Fat Loss"? Height: 5'7" Weight: 173 Fat: 19-20% Will post a pic tomorrow for further eval. I will definitely do the Shredded in 6 days program! I just need to...

ooops, sorry won't happen again :)

Built, could you give me a link of what to do to prepare? you seem to know a lot & others have told me to do things that you say not too?? so could you provide me a link to a thread that discuss this further for my cut?

fuuuuuuuuu.....i should've read b4 i posted my previous message

best post so far thanks! will do your cardio suggestion also, wow gonna be hard about the salt/seasoning but i will do this too. The photo shoot is for another BB site, it's for a competition...i will explain more if giving the name of site & details isn't against the forum rules