Free Diet Advice from 3J
- Thread starter 3J
- Start date
StRoNgOnE
New member
DBaller1285
New member
Bulking diet
Hey 3J let me start off by saying thanks for hooking it up with some good advice, Ive already learned a lot just from reading this forum so thanks...
Right now Im trying to bulk up at least for a couple more weeks and then I will add cardio to my routine and cut carbs, Two weeks from now will be 8 weeks before I go home from overseas and want to hit the beach as big and leaned out as possible and that will be a trial run for a contest i want to do in Oct. thats why im not doing the cardio right now but will start in two weeks. Hows this look for a bulking diet? Ive put on about 15 lbs in the last 6 weeks but when it comes time to lean up i will cut back on a lot of the carbs because i love them so much but am sensitive to them, the later in the day i eat them i find the more i add size. Any advice on what to cut when to lean up will be helpful and thanks for the critique.
Age 25
weight 215
height 5'9"
BF% 18
BMR-2098
TDEE-3619
I train hard at least 6 days a week with this split
Day 1 legs
Day 2 chest
Day 3 Arms
Day 4 back
Day 5 shoulders
Day 6 rest
Day 7 start over Day 1
My current diet looks like this
Meal one-
1 cup cottage cheese with fruit
1 cup oatmeal with peanut butter and honey
45/62/23/636
Meal two
One cup oat meal with PB and Honey
13/34/19/354
Meal three
two turkey and cheese sandwiches with pickles and lettuce and mustard
48/54/64/720
Meal four
pwo shack
whey gold standard
24/3/1/120
Meal five
some type of meat
sweet potato and brocoli
salad
26/42/20.5/467
Meal six
Casein protein shack before bed
24/3/2.5/110
I drink lots of water throughout the day and with every meal, and I taked Jack3d for a pre workout along with cycling AAS.
Hey 3J let me start off by saying thanks for hooking it up with some good advice, Ive already learned a lot just from reading this forum so thanks...
Right now Im trying to bulk up at least for a couple more weeks and then I will add cardio to my routine and cut carbs, Two weeks from now will be 8 weeks before I go home from overseas and want to hit the beach as big and leaned out as possible and that will be a trial run for a contest i want to do in Oct. thats why im not doing the cardio right now but will start in two weeks. Hows this look for a bulking diet? Ive put on about 15 lbs in the last 6 weeks but when it comes time to lean up i will cut back on a lot of the carbs because i love them so much but am sensitive to them, the later in the day i eat them i find the more i add size. Any advice on what to cut when to lean up will be helpful and thanks for the critique.
Age 25
weight 215
height 5'9"
BF% 18
BMR-2098
TDEE-3619
I train hard at least 6 days a week with this split
Day 1 legs
Day 2 chest
Day 3 Arms
Day 4 back
Day 5 shoulders
Day 6 rest
Day 7 start over Day 1
My current diet looks like this
Meal one-
1 cup cottage cheese with fruit
1 cup oatmeal with peanut butter and honey
45/62/23/636
Meal two
One cup oat meal with PB and Honey
13/34/19/354
Meal three
two turkey and cheese sandwiches with pickles and lettuce and mustard
48/54/64/720
Meal four
pwo shack
whey gold standard
24/3/1/120
Meal five
some type of meat
sweet potato and brocoli
salad
26/42/20.5/467
Meal six
Casein protein shack before bed
24/3/2.5/110
I drink lots of water throughout the day and with every meal, and I taked Jack3d for a pre workout along with cycling AAS.
3J
Super Moderator
lose the pasta... add a complex carb
3J
Super Moderator
the diet doesnt look horrible.. but it also doesn't look like its gonna be enough for a good bulk..
put all this food into fitday.com and come back to me.. let me know what you get
New member and have been reading this diet forum for about a day and looking for a little advice with a diet to shed some pounds. Back injury had me out of commision for over 4 years so my shape is disgusting right now. Dont know all my stats and after reading still a little confused on how to figure it out so Ill shoot for my stats that I know and see if you have any advice from there.
6'4 262 lbs . Have a slight belly and just started the gym about a month ago. Was looking into possibly getting some advice on my diet trying to lose about 30-40 lbs. Doctor just put me on test cyp because my T was in the shitter at around 190. Also gave me a diet pill to help curb my hunger because when i was laid up all i could do was eat and I gained over 40 lbs, and I am constantly hungry and eat way too much. Any help will be greatly appreciated. Thanks
6'4 262 lbs . Have a slight belly and just started the gym about a month ago. Was looking into possibly getting some advice on my diet trying to lose about 30-40 lbs. Doctor just put me on test cyp because my T was in the shitter at around 190. Also gave me a diet pill to help curb my hunger because when i was laid up all i could do was eat and I gained over 40 lbs, and I am constantly hungry and eat way too much. Any help will be greatly appreciated. Thanks
3J
Super Moderator
in order to get free diet advice you need to read post 1 and follow the directions there, post up a diet for critique..
your other option is that you become a client for me and let me plan your meals comprehensively and follow you for an x amount of weeks with progress nutritional coaching... if thats something that interests you e-mail me at 3jdiet@gmail.com
age - 22
weight - 280 lbs
height - 6'5"
bf - 25%
BMR - 2431
TDEE - 3300
goals - cut down to 8-10%, maintain while doing leangains
six months ago I was at 400 lbs and ~50% bf, i did a natural cut down to where I am now through a calorie deficit and excersize.
i currently run starting strength program (lifting heavy compounds monday/wednsday/friday) followed by 15-17m of eliptical right after weights
the diet I am doing is carb cycling ( 40%p/40%c/20%f workout days and 40%p/5%c/55%f on rest days )
i am also doing intermittent fasting every day from 10pm-2pm and making sure all my meals are between 2 pm and 10 pm every day
i take a full array of supps ( whey and triglutamine after a workout, jack3d and BCAAs right before a workout. ZMA, multi vitamin, green tea extract before bed ) and I sip size on pre contest creatine before bed on non workout days
rest day meal plan: imageshack.us/f/62/restday.png/
work out day meal plan: imageshack.us/f/833/workoutdaymealplan.png/
sorry for the small size, if you hold controll and scroll your mouse wheel up it will zoom in so you can see the breakdown
i just wanted to ask if there is anything you would recommend I add/remove/change from anything that I'm currently doing
thanks.
edit: one last thing i wanted to add is that I want to start a good cutting cycle in a few weeks and was hoping for recommendations
edit: ive never done a any kind of cycle in the past
weight - 280 lbs
height - 6'5"
bf - 25%
BMR - 2431
TDEE - 3300
goals - cut down to 8-10%, maintain while doing leangains
six months ago I was at 400 lbs and ~50% bf, i did a natural cut down to where I am now through a calorie deficit and excersize.
i currently run starting strength program (lifting heavy compounds monday/wednsday/friday) followed by 15-17m of eliptical right after weights
the diet I am doing is carb cycling ( 40%p/40%c/20%f workout days and 40%p/5%c/55%f on rest days )
i am also doing intermittent fasting every day from 10pm-2pm and making sure all my meals are between 2 pm and 10 pm every day
i take a full array of supps ( whey and triglutamine after a workout, jack3d and BCAAs right before a workout. ZMA, multi vitamin, green tea extract before bed ) and I sip size on pre contest creatine before bed on non workout days
rest day meal plan: imageshack.us/f/62/restday.png/
work out day meal plan: imageshack.us/f/833/workoutdaymealplan.png/
sorry for the small size, if you hold controll and scroll your mouse wheel up it will zoom in so you can see the breakdown
i just wanted to ask if there is anything you would recommend I add/remove/change from anything that I'm currently doing
thanks.
edit: one last thing i wanted to add is that I want to start a good cutting cycle in a few weeks and was hoping for recommendations
edit: ive never done a any kind of cycle in the past
Last edited:
3J
Super Moderator
we cant access your diet... if anything please take the time to write it out in meal time format..
congrats on all the weight loss my friend!!
wclark316
New member
Spent the last few days reading what you have been doing for everyone.. and i wanted to get involved! Thanks for the advice in advanced that is great you are talking your time out to help out.. I really appreciate it.
Here is all my info Hope you can help!
age 28
weight 214
height 5-11
bf 19%
Lean body weight 173.34
lean mass in kg 78.79
BMR 2071.86
TDEE 3211.38
Goals lower body fat while still add more mass and size and strength. Just got off a test only cycle, May 19 was last pin. Waist is about a 34 would like to get it to 32. Goal weight would like to be around 250. With 8-10% body fat.
Breakfast 730am ( the parentheses at the very end are if I have more then one portion)
Name Cal Fat carbs protein
Promax bar 270 4.5 39 20
Milk 140 5 15 10 (1.5)
cheese 90 4 1 7
Egg 100 4 1 7 (3)
Total total total total
1150 28 56 63
Meal 2 11PM
Tuna 100 1 0 22
cheese 90 4 1 7
dressing 60 5 2 0 (2)
Total total total total
310 15 5 29
meal 3 1PM
Almonds 170 1.4 6 6
Peanuts 160 1.4 6 6
Tuna 100 1 0 22
cheese 90 4 1 7
dressing 60 5 2 0 (2)
Total total total total
640 17.8 17 41
Meal 4 6pm or 8pm
Fish 100 1 0 20
White rice 160 0 36 3
M-S chicken190 9 19 12
Total total total total
450 10 55 35
Meal 5 12AM or 1 am
Whey shake 280 4.5 8 52
Total total total total
2830calorie 75.3fat 141carb 220protein
My job is physically demanding. I normally work 9-6 when I come home I usually nap for 1-3 hours depending on what kind of day I had when I wake up I go to the gym mostly around 10 or 11 PM
Monday arms
Tuesday chest
Wednesday back
Thursday legs
Friday shoulders
Sat off
Sun off
Have not done any cardio after the work outs but I am going to start this week about 45 min on elliptical keep my heart rate around 130-140. My resting heart rate is 60.
Here is all my info Hope you can help!
age 28
weight 214
height 5-11
bf 19%
Lean body weight 173.34
lean mass in kg 78.79
BMR 2071.86
TDEE 3211.38
Goals lower body fat while still add more mass and size and strength. Just got off a test only cycle, May 19 was last pin. Waist is about a 34 would like to get it to 32. Goal weight would like to be around 250. With 8-10% body fat.
Breakfast 730am ( the parentheses at the very end are if I have more then one portion)
Name Cal Fat carbs protein
Promax bar 270 4.5 39 20
Milk 140 5 15 10 (1.5)
cheese 90 4 1 7
Egg 100 4 1 7 (3)
Total total total total
1150 28 56 63
Meal 2 11PM
Tuna 100 1 0 22
cheese 90 4 1 7
dressing 60 5 2 0 (2)
Total total total total
310 15 5 29
meal 3 1PM
Almonds 170 1.4 6 6
Peanuts 160 1.4 6 6
Tuna 100 1 0 22
cheese 90 4 1 7
dressing 60 5 2 0 (2)
Total total total total
640 17.8 17 41
Meal 4 6pm or 8pm
Fish 100 1 0 20
White rice 160 0 36 3
M-S chicken190 9 19 12
Total total total total
450 10 55 35
Meal 5 12AM or 1 am
Whey shake 280 4.5 8 52
Total total total total
2830calorie 75.3fat 141carb 220protein
My job is physically demanding. I normally work 9-6 when I come home I usually nap for 1-3 hours depending on what kind of day I had when I wake up I go to the gym mostly around 10 or 11 PM
Monday arms
Tuesday chest
Wednesday back
Thursday legs
Friday shoulders
Sat off
Sun off
Have not done any cardio after the work outs but I am going to start this week about 45 min on elliptical keep my heart rate around 130-140. My resting heart rate is 60.
Rest days its 2758 calories / 158.4g fat / 20.6g carbs ( 15g of that is from broccoli and spinach ) / 296.4g protein.
All the food that I eat is listed in those links in my last post.
Workout days is 3741 calories / 146.1g fat / 222.8g carbs / 375g protein. Food is all sweet potato, chicken breast, ground beef, oats, ect
Meal time I really cant write a format... Meal 1 is at ~2 pm, meal 2 is ~6pm, meal 3 is ~10pm
Edit: if you copy those links I put and paste them into your address bar it will take you to a picture of my fitday log of exactly what food I eat in exactly what quantities with all their nutritional facts
getbig2011
New member
Hey 3J,
This is an awesome thread. I’d really appreciate it if you could review my diet. Thanks.
AGE: 32
WEIGHT: 151
HEIGHT: 5’8
BF%: 15%
GOALS: To bulk up, adding 25-30 pounds of muscle mass to my frame.
BMR: 1650
TDEE: 2558
DIET:
Meal 1 Cal Fat Carb Pro
4 large egg whites 68.5 0.2 0.95 14.35
2 large whole eggs 167 12.2 1.3 12.3
1 cup oats 311 5.1 54.3 13
1/2 scoop whey protein 49.8 0.8 0.65 10
4 oz blueberries 14 0.2 3.5 0.1
1 cup whole milk 146 8 11 7.8
Meal 2 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
2 cups spring mix salad 20 0 3 2
Med. Sweet Potato 103 3 24 2
7 pills fish oil 63 7 0 0
1 cup whole milk 146 8 11 7.8
Post Workout Shake Cal Fat Carb Pro
1.5 scp whey protein 149.4 2.4 1.95 30
40 g waxy maize 160 0 38 0
1/4 tsp sea salt 0 0 0 0
Meal 3 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
4 oz cooked brown rice 108 0.9 22.4 2.5
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0
1 cup whole milk 146 8 11 7.8
Meal 4 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
1 cup red kidney beans 330 14.9 36.9 14
1 cup whole milk 146 8 11 7.8
Meal 5 Cal Fat Carb Pro
8 oz lean ground beef 381 3 3 35
Med. Sweet Potato 103 3 24 2
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0
Meal 6 Cal Fat Carb Pro
1 cup whole milk 146 8 11 7.8
7 pills fish oil 63 7 0 0
Cal Fat Carb Pro
Grand Total 3963 135 289 287
WORKOUT: Monday, Wednesday, Friday
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans
Thanks again in advance for the diet review!
This is an awesome thread. I’d really appreciate it if you could review my diet. Thanks.
AGE: 32
WEIGHT: 151
HEIGHT: 5’8
BF%: 15%
GOALS: To bulk up, adding 25-30 pounds of muscle mass to my frame.
BMR: 1650
TDEE: 2558
DIET:
Meal 1 Cal Fat Carb Pro
4 large egg whites 68.5 0.2 0.95 14.35
2 large whole eggs 167 12.2 1.3 12.3
1 cup oats 311 5.1 54.3 13
1/2 scoop whey protein 49.8 0.8 0.65 10
4 oz blueberries 14 0.2 3.5 0.1
1 cup whole milk 146 8 11 7.8
Meal 2 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
2 cups spring mix salad 20 0 3 2
Med. Sweet Potato 103 3 24 2
7 pills fish oil 63 7 0 0
1 cup whole milk 146 8 11 7.8
Post Workout Shake Cal Fat Carb Pro
1.5 scp whey protein 149.4 2.4 1.95 30
40 g waxy maize 160 0 38 0
1/4 tsp sea salt 0 0 0 0
Meal 3 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
4 oz cooked brown rice 108 0.9 22.4 2.5
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0
1 cup whole milk 146 8 11 7.8
Meal 4 Cal Fat Carb Pro
8 oz chicken breast 281 3 3 35
1 cup red kidney beans 330 14.9 36.9 14
1 cup whole milk 146 8 11 7.8
Meal 5 Cal Fat Carb Pro
8 oz lean ground beef 381 3 3 35
Med. Sweet Potato 103 3 24 2
1 cup broccoli 31 0 6 3
1 tbs evoo 119 13.5 0 0
Meal 6 Cal Fat Carb Pro
1 cup whole milk 146 8 11 7.8
7 pills fish oil 63 7 0 0
Cal Fat Carb Pro
Grand Total 3963 135 289 287
WORKOUT: Monday, Wednesday, Friday
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans
Thanks again in advance for the diet review!
Hey 3J, this thread is awesome- some great advice here!
PLEASE PLEASE help me. I am at my wits ends. I started a cutting diet on January 9th 2011 and have spectacularly fu*ked it up. I have lost a lot of fat but muscle as well! I started at 200 pounds and well over 20% body fat (not sure of exact figure; please see pictures below) and cut down to my current weight as detailed below. I dont know where to go from here; Im quite skinny now but still have excess fat around my waist that I can't seem to shift - I'm lean upper body with all my fat around my waist!
Before I start bulking again I want to strip all the fat off and get down to below 10% BF- I want to see ALL my abs. I figure Ive come this far so might as well finish it off and get as ripped as possible - even if it means going even skinnier. Any help or guidance you could provide would be very much appreciated - ive fallen off the wagon; so to speak, like a lost sheep, and dont know what to do next!
Age: 28
Weight: 182 pounds
Height: 181cm
BF%: 19% measured using Accu-Measure 3000 callipers (although not completely sure if this is correct; please see pictures as a guide)
BMR: 1916
TDEE: 2969
Training: 5 days per week; 1-1.5 hour weights session followed by 30 minutes cardio (15 minutes gentle jogging, 15 minutes on the cross trainer).
Day 1: Chest and Biceps
Day 2: Back and abdominals
Day 3: Legs
Day 4: Shoulders
Day 5: Triceps and Abdominals:
Current Diet
Pro/carb/fat/cal
Meal 1 9.00am
100g mackeral
1/2 cup oats with water
20/50/19/451
Meal 2: 12.00pm Pre-workout
½ cup (100g cooked) brown rice
150g Chicken breast
100g apple
36/37/4/328
-Train-
Meal 3: 2.00pm post-workout
Whey shake
1 medium banana
49/27/4/340
Meal 4: 2.45pm
200g mixed green vegetables (green beans, carrots and sweetcorn)
150g chicken breast
100g apple
37/34/4/320
Meal 5: 5.30pm
150g Greenleaf salad
1 can tuna
30/9/10/246
Meal 6: 9.00pm
200g Mixed green vegetables
8 regular egg whites
34/30/0/256
Meal 7: 11.30pm
Whey shake
50 grams Almonds
59/8/30/538
Bed 12-12.30am
Daily totals:
Calories 2479 Fat 71g Carbs: 195g Protein: 265g
Fluids
3-4 litres water per day
2-3 cups of regular tea (with splash of skimmed milk) and 1-2 cups of green tea.
Supplements: Whey protein and a regular multivitamin.
I should mention I am absolutely STARVING hungry all day on this diet; I really have to fight the hunger pangs which are horrible some times!
I plan on using 100mg prop/tren EOD for the next 6 weeks to maintain muscle mass although this is bottom of the priority list until I get the diet sorted. I want to preserve as much muscle mass as possible but reveal my abdominal wall.
Please see the pictures below on how my body shape has changed over the past 5 months.
09/01/2011:
i232.photobucket.com/albums/ee38/hudson701/11.jpg
09/03/2011:
photobucket.com/albums/ee38/hudson701/11-1.jpg
16/05/2011:
photobucket.com/albums/ee38/hudson701/11-2.jpg
Please let me know if pictures don't work.
PLEASE PLEASE help me. I am at my wits ends. I started a cutting diet on January 9th 2011 and have spectacularly fu*ked it up. I have lost a lot of fat but muscle as well! I started at 200 pounds and well over 20% body fat (not sure of exact figure; please see pictures below) and cut down to my current weight as detailed below. I dont know where to go from here; Im quite skinny now but still have excess fat around my waist that I can't seem to shift - I'm lean upper body with all my fat around my waist!
Before I start bulking again I want to strip all the fat off and get down to below 10% BF- I want to see ALL my abs. I figure Ive come this far so might as well finish it off and get as ripped as possible - even if it means going even skinnier. Any help or guidance you could provide would be very much appreciated - ive fallen off the wagon; so to speak, like a lost sheep, and dont know what to do next!
Age: 28
Weight: 182 pounds
Height: 181cm
BF%: 19% measured using Accu-Measure 3000 callipers (although not completely sure if this is correct; please see pictures as a guide)
BMR: 1916
TDEE: 2969
Training: 5 days per week; 1-1.5 hour weights session followed by 30 minutes cardio (15 minutes gentle jogging, 15 minutes on the cross trainer).
Day 1: Chest and Biceps
Day 2: Back and abdominals
Day 3: Legs
Day 4: Shoulders
Day 5: Triceps and Abdominals:
Current Diet
Pro/carb/fat/cal
Meal 1 9.00am
100g mackeral
1/2 cup oats with water
20/50/19/451
Meal 2: 12.00pm Pre-workout
½ cup (100g cooked) brown rice
150g Chicken breast
100g apple
36/37/4/328
-Train-
Meal 3: 2.00pm post-workout
Whey shake
1 medium banana
49/27/4/340
Meal 4: 2.45pm
200g mixed green vegetables (green beans, carrots and sweetcorn)
150g chicken breast
100g apple
37/34/4/320
Meal 5: 5.30pm
150g Greenleaf salad
1 can tuna
30/9/10/246
Meal 6: 9.00pm
200g Mixed green vegetables
8 regular egg whites
34/30/0/256
Meal 7: 11.30pm
Whey shake
50 grams Almonds
59/8/30/538
Bed 12-12.30am
Daily totals:
Calories 2479 Fat 71g Carbs: 195g Protein: 265g
Fluids
3-4 litres water per day
2-3 cups of regular tea (with splash of skimmed milk) and 1-2 cups of green tea.
Supplements: Whey protein and a regular multivitamin.
I should mention I am absolutely STARVING hungry all day on this diet; I really have to fight the hunger pangs which are horrible some times!
I plan on using 100mg prop/tren EOD for the next 6 weeks to maintain muscle mass although this is bottom of the priority list until I get the diet sorted. I want to preserve as much muscle mass as possible but reveal my abdominal wall.
Please see the pictures below on how my body shape has changed over the past 5 months.
09/01/2011:
i232.photobucket.com/albums/ee38/hudson701/11.jpg
09/03/2011:
photobucket.com/albums/ee38/hudson701/11-1.jpg
16/05/2011:
photobucket.com/albums/ee38/hudson701/11-2.jpg
Please let me know if pictures don't work.
Last edited:
3J
Super Moderator
focus your carbs to bfast, pre and post workout.. if not that then bfast post workout and the meal after that...
3J
Super Moderator
well.. do you wanna bulk first or cut. as of right now it looks like your bulking....
3J
Super Moderator
well.. the diet doesn't look bad my friend... i gotta admit..
it seems like your body doesn't like this type of dieting...
how quickly did you lose the weight??
have you ever thought about doing more advanced diets then the one your doing right now??
have you done a refeed?
3J
Super Moderator
just looked at your pics.. your lower then 19%... 15-16% imo
3j thanks for the reply. I've not been doing a weekly refeed - instead having random cheat meals here and there but still feeling empty the following day - perhaps this is where Im going wrong? Is it normal to be starving hungry all day on this sort of diet - do you have to battle and ignore the hunger pangs?
On what day should I have a weekly refeed and what food should it consist of? What I'm frustrated about is that I have made no progress between 09 march and 16 may as evident in my photos - my bodyfat has stayed the same. It seems to be very stubborn around my waist!
A friend of mine has dramatically changed his body shape over the past 6 months and he's still out on the piss every weekend. He is using a 5iu's of growth hormone ED along with Tren, masteron and prop which has completely shredded him. His diet is worse than mine but his training is similar. Ultimately I want to get down to his body fat % as shown in the picture below:
i232.photobucket.com/albums/ee38/hudson701/pic1-2.jpg
How long will it take me to get to this level? Does growth hormone really shred you that much?! Like me, he was 15% bf in January...Its so frustrating.
On what day should I have a weekly refeed and what food should it consist of? What I'm frustrated about is that I have made no progress between 09 march and 16 may as evident in my photos - my bodyfat has stayed the same. It seems to be very stubborn around my waist!
A friend of mine has dramatically changed his body shape over the past 6 months and he's still out on the piss every weekend. He is using a 5iu's of growth hormone ED along with Tren, masteron and prop which has completely shredded him. His diet is worse than mine but his training is similar. Ultimately I want to get down to his body fat % as shown in the picture below:
i232.photobucket.com/albums/ee38/hudson701/pic1-2.jpg
How long will it take me to get to this level? Does growth hormone really shred you that much?! Like me, he was 15% bf in January...Its so frustrating.
Last edited:
Similar threads
