codsterlaing95 Member

Cut down to at least 15% and then slow bulk again. 10-12% is more ideal, though.

Get better footwear. Do not using running shoes to squat/deadlift/etc.

At 20% bf you need to cut or recomp. Do not bulk.

Good job thus far. I'd keep bulking personally. You're still plenty lean.

10-12%

Gain a lb a week for a year. Stop eating like a teenage girl and enjoy food.

Good job mate

"You're" and "your" "They're" and "there" and "their"

Cut to 12% and then slow bulk (2-3 lbs per month). Do not bulk until you are below 15%.

Calorie deficit and heavy lifting.

I can't stand fat-free milk. I only drink 1 or 2%.

This.

3 days of weight training, 2 days of swimming.

Spend money on real food, not supplements. All you need is protein powder (if you can't get enough in your diet), creatine and caffeine pills (if you have no coffee).

Only 8 months!? Superb job! How tall are you?

Ugh, you won't get bulky as you're not a man. How do we eliminate this mindset once and for all?

Also, 1500 calories seems pretty damn low for your stats. That's typically how much short males or females eat when cutting. Do you know what your maintenance calories are?

Low fat is a terrible idea as dietary fat plays a role in regulating testosterone. Just a warning that your libido might drop.

Calories vs calories out. If you eat less than your body needs to maintain, you'll lose weight.

You're underweight for your height. You'd be better of gaining some muscle and then trimming the fat.

Did you design it yourself or have someone put it together?

Guy I know: https://www.youtube.com/watch?v=uKSX0V8swoI

20 lbs of muscle in a year is doable for a noob, but it sure as hell won't be pure muscle. There will be plenty of fat accompanying it.

What program did you run for your bulk mate? PS good job.

And how much fat did you gain with the 17 lbs of lean mass?

The calories needed to maintain your bodyweight. Eat -500 less, lose 1 lb/per week; eat +500, gain 1 lb per/week. 3500 calories in a pound.

This x2.

Good lord. I'd expect a thread like this from someone in their 20's, not 50's. Everyone has the ability to change their physical appearance, but he should want to do it for himself, not to satisfy you or others. He deserves better than you.

Linkin Park - Lying from You and Lost in the Echo One Ok Rock - Re-make, Rock, Dreamer, Juvenille, Riot Eminem - Lose Yourself, Til I Collapse

Good job so far mate!