Body Fat Percentage?

[remotely queued]

ah man. no excuse for looking like this. lazy. started working out again about mid april this year.
no cycles.
i think i posted that i weigh anywhere between 175-186 but i was just guessing...gym today 178...ugghh
used to weigh 198+
working on getting myself back in shape for a cycle.
pre-workout photos
i'm 27.


....what do you think my body fat percentage is?

be gentle....

[xavier_888888]

15-18 guesstimate bro.

[remotely queued]

whats a good base to start a cycle?

[remotely queued]

oh and my goal is to gain muscle....get bench up to 300lbs.

[Lightsout2184]

atleast down to 15 is what i usually see recommended around here

[got fina?]

Hey, your not looking bad at all.

I think youll get it back quick since you where there already..

Just hit it hard and dont look back..

[remotely queued]

thanks dude.
14%? i can do that.
diets gotta change.
i'll formulate a plan and post it soon.


thinking about running:
Test E / Dianabol like the plan on this site recommends.
starting mid-end may so these are my before pics.

[jbm]

17% I think

[remotely queued]

well just a general update...we'll call this: Things i've noticed while working out.
a lot of these could be filed under "no shit" but important realizations for me none the less:

#1: sleep and rest are seriously important. 85lb dumbell presses feel like 110lb dumbell presses on 4 hours sleep.

#2: 20 min cardio warm up really helps.. doing every other workout session. Really effects my focus during the workout in a good way.

#3: working on supporting body parts makes reaching my goal for my focus body part a lot easier.

used to really work on my chest and half ass leg day, arm day...skip abs...maybe do a situp. really focusing on making gains in my forearms, legs, abs just makes the weight seem lighter when i get to the bench.

can't explain it but dude it really works. never did a squat in my life but after just a few weeks i feel like i could crack a walnut with my ass.

#4. waiting 3 hours after i eat to workout is retarded. thanks eatrainrest for that. 1.5 hours is perfect. don't get that aching feeling in my gut while working out.

#5. getting out of the gym and jogging on trails is good for your mind. not being bombarded by techno, horrible lighting and comparing myself to other people really helps my general sense of well being....

have gotten a few massages and thinking about getting in a sensory deprivation tank for an hour or two at a spa..anyone's experience with that would be appreciated.



#6. diet is really important. well if i'm going to eat fast food look for nutrition information. i never knew eating chicken strips at carl's jr. has less protein then their chicken breast sandwhich? man my diet sucks. need to crack down..... switched to large double meat tuna sandwhich at quizno's on wheat. pretty good if in a hurry. i can do better.

starting to put it all together, looking better! more importantly feel pretty damn good. thanks for all the help this site is really starting to steer my clear of all of what i thought i had learned from reading ads in muscle magazines.

i looked at one recently and i didnt even realize i was reading an add until the end of the article. i think it had about 10 pages of articles in the magazine and about 220 pages of ads. lame.


printed out the sts article and am going to focus on building a program. wish me luck. more pictures soon.

[remotely queued]

workout schedule:

friday: Legs, abs
saturday: chest
sunday: back, traps
monday: off
tuesday: shoulders, biceps, triceps, forearms
wednesday: off, cardio 30min
thursday: off, cardio 30min

thoughts?

[amcon]

15 %... so that part is good

why do you want to cycle? i saw 300lbs and gain size... but for what

and what ever your answer is get ready to hear :

-diet diet diet

-max out your natural potential

-and start with a test cycle only e or c

[remotely queued]

15 %... so that part is good

why do you want to cycle? i saw 300lbs and gain size... but for what

and what ever your answer is get ready to hear :

-diet diet diet

-max out your natural potential

-and start with a test cycle only e or c

why? well...i'm freaking impulsive. i had this idea that it was kind of a super drug that i could take and bam 3 months later i'd be huge.

my perspective has changed a lot since joining this site.

my diet is getting a lot better. didn't realize that your body takes the shape of what you eat. for awhile i was looking like a #7 at taco bell.

test e probably at the years end. maybe when i'm 28. i'm 27 now. so no cycles as of yet, getting the basics in check.



so what did you think of my workout schedule?

[amcon]

workout schedule:

friday: Legs, abs
saturday: chest
sunday: back, traps
monday: off
tuesday: shoulders, biceps, triceps, forearms
wednesday: off, cardio 30min
thursday: off, cardio 30min

thoughts?

not bad... all this is just a suggestion...
-do 3 to 6 sets of tri's on chest day (after chest),
-back and bi's same thing
-put cardio after day off on monday... so wens you would do back, bi's,tries, f-arms.
-add second day of abs some where maybe monday

[remotely queued]

friday: Legs, abs
saturday: chest, tris 3-6 sets
sunday: back, traps, bis 3-6 sets
monday: off
tuesday: off, cardio 30 min (abs)
wednesday: shoulders, biceps, triceps, forearms
thursday: off, cardio 30min

is this what you were thinking?

also when keeping in the 8-12 set range per body part are the upper, lower, middle chest considered different body parts?

incline bench 3 sets (usually do 4-6 rep range, moved to 10-12 due to shoulder injury)
incline flye 3 sets

flat bench 3 sets
flat flye 3 sets

decline bench 3 sets
decline flye 3 sets

is this too much?

[amcon]

friday: Legs, abs
saturday: chest, tris 3-6 sets
sunday: back, traps, bis 3-6 sets
monday: off
tuesday: off, cardio 30 min (abs)
wednesday: shoulders, biceps, triceps, forearms
thursday: off, cardio 30min

is this what you were thinking?

also when keeping in the 8-12 set range per body part are the upper, lower, middle chest considered different body parts?

incline bench 3 sets (usually do 4-6 rep range, moved to 10-12 due to shoulder injury)
incline flye 3 sets

flat bench 3 sets
flat flye 3 sets

decline bench 3 sets
decline flye 3 sets

is this too much?

ya that looks solid... hit that for a little while see how you grow... eat right - make sure you have a good definition of eating right for lifting and you body style..
adn you should be putting on some real good size

as for the chest - i would say no - one body part for what we are doing ... not to say you cant pick one specific part(upper, middle, lower and focus on it) and 18 sets for chest one time a week keep the reps 6+ and i think you will be fine with that. for my self i have cut chest down to 4 sets flat bench 3 sets decline maybe 4 if i feel great that day, 2- 3 sets of incline and 1-2 sets of either flies or cable crossovers light just to get a good pump (thats 10 to 13 sets, and i normally do two sets of flat warm up very light that i dont count) and i have been growing very well with that many sets...

[remotely queued]

cool thanks dude!

[amcon]

ya no prob bro... did you get in to the diet forum?

[remotely queued]

watched parts of these

http://forums.steroid.com/showthread.php?t=323516

the milos vids

also went through the sts training thread.

absorbing bits and pieces of it as time goes on.

lot of info to take in.

[amcon]

i like this site personally

http://www.nutrex.com/deadlinediet.html


i just dont do any of the sups... none!!! not one of them !!!! diet is solid though easy to follow and explains why you eat what you eat

the other one that has some very intense details is sling shot training - search the treads for it