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      01-30-2019, 04:38 PM   #177
Prevost87
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Goals. Do not take no for an answer and keep driving. Lift heavy, sprint but also leave room for recovery.
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      03-13-2019, 03:12 PM   #178
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This is a useful picture! I'm new to bodybuilding, I'm going to build muscles, so it is helpful. Thanks!
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      03-13-2019, 03:15 PM   #179
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Is this guy under 14 percent then? Asking for a friend
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      03-13-2019, 06:46 PM   #180
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I would guess something more like 16-18%, probably. I would expect to see more ab definition if he was in the low double-digits
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      03-13-2019, 07:26 PM   #181
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It comes down to a caloric deficit, regardless of what is on the menu. Your statement is ambiguous as to the term "healthy diet" and for most obese/overweight people the real issue is eating in excess of caloric requirements, regardless of what nutrients they shove in their mouths.
+1
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      03-13-2019, 07:31 PM   #182
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This was as I was cutting for summer last year. If I remember correctly, I was pinched with calipers at about 8.5%.

So it depends on your body and how fat is distributed. Think I eventually got down to around 7% before we left for the beach.

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      03-13-2019, 07:37 PM   #183
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Okay will tell him hes tubby
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      03-13-2019, 07:53 PM   #184
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Okay will tell him hes tubby
I'm tubby now!!!
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      03-13-2019, 07:55 PM   #185
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Is this guy under 14 percent then? Asking for a friend
Still looks better than 95% of the people I see at my gym who have been training for years. Year in...year out....and they never make any changes!
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      03-13-2019, 08:01 PM   #186
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Never have made any real effort to be lean. Beer burritos and pizza diet
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      03-13-2019, 08:09 PM   #187
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I'm not a drinker.....but was having Mexican and pizza all the way through my diet occasionally. Just a matter of calories in vs. Calories out.

That's why I try to boost my intake up so high in the off-season. A lot easier to have a deficit when eating 2800-3000 calories a day vs. having to drop down to 2000 or lower.

Allows you to diet a lot more comfortably and fit in things that most people think you can't or shouldn't eat.
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      03-13-2019, 08:20 PM   #188
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Pt went fine, number of things to work on. Mainly flexibility of calves limited range of knee and hips. Said not to try and hi bar at all and better arch in my schools foot trying to lever itself flat under load.
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      03-15-2019, 06:04 AM   #189
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Pt went fine, number of things to work on. Mainly flexibility of calves limited range of knee and hips. Said not to try and hi bar at all and better arch in my schools foot trying to lever itself flat under load.
I never really liked Hi-Bar that much. It just puts my body in an uncomfortable position. I guess it's just the way I am built.

Always been a low bar squatter especially since when I have my scapulae retracted, my traps make a natural shelf for the bar to sit on. It just naturally keeps the bar in a straight line centered over the middle of my foot.

Also I guess it helps when you only have to drop a few feet to break parallel being as short as I am!
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      03-15-2019, 06:38 AM   #190
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Keto!!! But get all your fats from Omega 3s and not endless butter, bacon, cheese. Key is to keep your fats higher, medium protein and under 30-50grams carbs a day. I use my carbs for before or after the gym.

MCT oil helps to add healthy fats to the diet. Just my two cents...
.
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      03-15-2019, 08:57 AM   #191
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Keto!!! But get all your fats from Omega 3s and not endless butter, bacon, cheese. Key is to keep your fats higher, medium protein and under 30-50grams carbs a day. I use my carbs for before or after the gym.

MCT oil helps to add healthy fats to the diet. Just my two cents...
.
MCT oil is a great energy source when you start taking your carbs down below normal levels.
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      03-15-2019, 03:46 PM   #192
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So I'm down to around 170 now. I really need to get back into lifting on a regular basis since I would really like to tighten up a lot of this loose skin. Would love to pack on 5-10 lbs of muscle.

Again, I can't recommend swimming enough. Great results and much easier on your body than running/walking a ton, at least for me.

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Diets or counting calories doesn't work for me, I'm just not disciplined enough to commit fully, plus I am really picky about what I eat. Being active (walking/hiking, working out, swimming is my favorite tho) 6 days a week and being smarter about what I eat - cut back as much as possible on the stuff you know is bad, like bread, sugar, soda, fast food, etc). I drink less than I did in my 20's, that's also a plus.

Background:

I'm 32. In the past 10 years I've dropped ~100 lbs twice. First time, around 9-10 years ago. Went from over 300 down to 215 in one year. Kept it off for a few years, but got back into my lazy habits again and between 26-30 most of it came back again. Over the last 2+ years I've again dropped around 100, now I am at ~185. Went from pant waist size 42/44 to 34.

Honestly I will be happy to be around 180 and just focus more on muscle tone.
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