here's the cutter

[the big 1]

Again, I would not do the whey here, do casein instead. Whey is too fast acting and will be through your system in an hour or so. Good for PWO and that's about it. The cottage cheese might even be sufficient; I don't know that you'll really need 50 +grams of protein right before bed. Just my opinion.

Ok, so ile stick with 20-30grams of protien from the cottage cheese before bed, ile save my whey for post workout.
thanks

Any ideas on bf% on my pictures above ???

[Swifto]

ok, so ile stick with 20-30grams of protien from the cottage cheese before bed, ile save my whey for post workout.
Thanks

any ideas on bf% on my pictures above ???

17-20%.

[the big 1]

17-20%.

yeah i figured it was around that, damn carbs are turning me into father christmas!!!

so if im 198 lbs with lets say 18% bf, my lean body mass is around 160-170 lbs.

so in need to drop about 15lbs of fat to look lean right ?

2 pounds a week would mean it could happen in 6 - 8 weeks ?

Also, how many grams of protien per lbs of body wieght would you suggest for a cutting diet ? 1.5 - 2 grams

[the big 1]

heres the second progress pic, i feel quite lean now, i have more vascularity in my arms etc... the diet is working well, thanks for the help guys.

[the big 1]

sorry about the blur in first pic shitty lens

no front pics yet, nothing to look at anyway

[the big 1]

over all difference in back after two weeks....not much, but ide rather it be slow than lose all my mass