tyrsnbdr Member

So if your friend is about 25% bodyfat, it will be around 110-120 grams of protien.

Still sore? Just be glad you aren't in the NFC west anymore. :P

I'll give you 1 guess

245lbs with an est 30% BF would make your lean body mass around 171lbs. Say your goal is 10% BF, then you want to weigh approx 188lbs. 245-188 = 57 so you are look at about a year at 1lbs a week loss.

I'm totally like wearing "Ranger Panties" for my legs days now. I got see that cut.

Hey, I will notice you in your in the squat rac... hey, look a mirror. *flexes and starves at self*

best way to give advice is for you to post a video of your form. it could be leg spacing, hip mobility, or bunch of other things.

LL Cool J got his size through a series of Bulk/cut cycles with a great nutrition plan. It took him years to get to his NCIS size. So, get yourself a proven lifting plan and get to work. Show us in 3 years how much success you've had.

I went cold turkey with the sodas.

Or they get rang when someone bought a round for the house.

The Duke loss just put me into 2nd with potential points. It hurt everyone else more than me!!

The scale is just a number. First is to accept that. Does it really matter what you weigh if you fit into X size clothes? Of course not. Use the tape measure, judge the changes based on that. BB.com was suggested, its the site I use to track my stats.

I'm at 210gr of protien, 57gr of fats, then eat carbs till I hit my Cal limit.

If you think thats what's going to win you the game, then go ahead. I'll take the oranges and reds by free parking.

Hard to say without a video, as it could be a ton of different things. Why wide are your feet spread apart?

The Squat rack :)

coffee is a great pre-work out. or Caffinee pills. Lots of PWO's are money dumps. Save yourself the money.

I think the magic number is 20% of total calories to be from fats. This is only important as you go from lean to very lean. The big problem with fats is that it is 9 cal per gram when protien/carbs are 4 cal per gram. So it is easier to eat too much fats without feeling full, causing you to over eat or fell like you are…

Found it too, love the "leveling up your life" real life role playing game concept.

It's based on your lean body mass, about 1 gram per 1 lbs of LBM (+/- 20%.) I would estimate anywhere from 125-160 grams would be fine.

I build my diet around protein and fats then add other stuff to meet my calorie limits for the day.

For ladies, I would say: 2x BW = elite lift. 1.5x BW = awesome lift 1x BW = good lift, standard for strength. Guys, I would .5-1xbw for same standards.

4-7 gym yes metal/punk/ rap no overall health

tell the gym to turn up thier crappy music. Then they can complain about other things and you won't be that loud.

And, well... Cardio is just damn boring...

In for the awesomeness of truth

and some creatine. All the NO and Prework out stuff are a money dump.

eating more protien = weight gain is pure broscience in your example. Check your body measurements (waist, hips, arms, forearms, chest, shoulders, thighs and calves) to see if you are getting movement on those. Even if you weight is static, you could be losing inches in the right areas.

The question is what do you want to look like? Do you want to look like the cover model on Runner's World**, or do you want to look like the cover model on M&F hers**? The follow the plan based on how you want to look. **Yes I know, they are photoshopped... but you can tell the differences in muscle mass and where it is…

Kurt Cobain