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BF Estimate....Please

Discussion in 'Media Threads' started by JL82, Mar 12, 2010.

  1. JL82

    JL82 Active Member

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    After 3 months....and what felt like a month plateau-- have I finally cracked 10% or under (preferably : ) First unflexed, 2nd flexed..a little water retention as well.

    The other one is where I started after a small bulk.

    Thanks Again!
     

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  2. Moveon

    Moveon Well-Known Member

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    Undert 10

    At this level it's hard to pick a number. You are definitely something under 10%. Maybe 9? Nice work.

    How long have you been working out regularly? What's the diet like? Balanced? High carb? Low fat?
     
  3. JL82

    JL82 Active Member

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    Thank you Moveon,

    I've been working out for prob 12 years. However it took me a very long time to realize its more or less mental discipline that gets you where you need to go. I always wanted to get really lean but my diet would slide way to much on the weekend. I actually used to post on this site about 4 years ago under another name & I've always admired John's focus. I happened to check the board earlier this week where he posted a message about having a positive attitude ...prob the best message I've read in a while. Anyways sorry for rant.

    So basically what I've been doing in 4-5 days cardio 40 min, however I've started throwing in at least 2 interval days. My body became so efficient at the same level (working on an Elliptical mostly) that now I've put on levels I never even thought I could handle before. As for weight lifting usually 3 days a week, but as long as you lift hard I don't think losing muscle is a problem. With fat loss the focus, I put more time into cardio.

    Diet more or less has become a lifestyle. Basically I would just barely change the macro nutrients up on lifting vs cardio days.

    Egg, 3 egg whites
    3/4 Cup Oatmeal w/tbs ( PB, Cashew Butter, or Almond Butter)

    Snack-1.5 Scoop EAS Vanilla Water

    Lunch
    6-8oz Chicken (usually Marinated in Light Italian, or baked in Mango Salsa, <--key is variety with this stuff)..eating it for 10 years gets bland.
    Fibrous Veg (usually brocolli or a Normandy Blend
    Small S. Potato on Lifting Days
    Snack 1.5 Scoops EAS Vanilla w/ Water

    Dinner
    6-8oz Chicken (same as above)
    Fibrous Veg sauted in
    1 TbS olive oil (sometimes with low sodium soy sauce)

    That's pretty much it...sometimes I would prepare meals from a book called Quick & Health Meals ..check it out on Amazon. Its one of the best cook books I've seen because every meal is low fat, low calorie and a nutrition breakdown of every single meal in the book. I'll try to post a recipe from it to give you an idea for anyone interested.

    Thanks for your comments!
     
  4. woeisemma

    woeisemma Well-Known Member

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    You look great
     
  5. Jeff Wise

    Jeff Wise Active Member

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    this is my goal :D

    what kind of exercises did you do ?

    if it wouldnt be much of a hassle to share them, i'd be thankfull to say the least!
    :tu:
     
  6. JL82

    JL82 Active Member

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    Basically I just did a 3 day routine
    Chest,Tri,
    Back, Bi,
    Shoulders, Legs

    I stuck with sets of 4x8 and just your basic 'classic' lifts for most and I'd throw in some variations each week.
    Chest, Tri
    -DB Bench
    Superset with DB Tricep Overhead Ext
    Incline Bench
    Superset with Dumbell pushdown
    Cable Flys
    Weighted Dips

    Back, Bi
    DB Rows
    Dealifts
    Weighted Pull-ups
    Weighted row Machine,
    T-Bar Pulldowns
    Lower Back Raises (on a inverted bench)
    DB Bicep Curls
    Preach Curls
    Hammer Curls

    Shoulders Legs
    DB Shoulder Press
    Front Raises
    Superset with Side Raises
    Cable Lateral Raises
    Shrugs
    Squats
    Leg Press
    Lunges
    Step-ups with dumbells in hand
    Calves Raises (Squat Rack, with small step-bench)

    Thats pretty much it-variety is the key, but sticking with compound excersises that uses bigger muscle groups is more important than 'show' muscles (bis, tris, calves) ..if you had to pick some. Hope this helps a bit.
     
  7. Jeff Wise

    Jeff Wise Active Member

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    thanks alot dude :tu::tucool:
     
  8. Pawn

    Pawn Active Member

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    Is this the book you are referring to:

    http://www.amazon.com/Quick-Healthy-Recipes-Ideas-healthy/dp/0981600107/ref=sr_1_9?ie=UTF8&s=books&qid=1271693759&sr=8-9

    I wasn't able to find one with the exact name you gave, but I am interested in checking it out.
     
  9. JL82

    JL82 Active Member

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    Hey,

    Yeah that's the newest addition, its super easy and having all the macronutrient breakdowns are nice. Definately recommend it if you want some variety and not have to add up everything your're throwing together in a meal.
     
  10. ignition

    ignition Active Member

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    Looking fierce man....your delts & traps really set it off.
     

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