Have I been ignored

Nothing new unfortunately. I simply don't have much time for new pics/videos, or even attempts at 1RMS and so forth.

There really isn't a formula to use for BF % losses, because this largely depends on OTHER factors than calories, such as metabolism, type of cut (keto, simple deficit, IF, etc), exercise level, and so forth.

Generally speaking, 3,500 cals = 1 lb of body fat. So if you are on a 3,500 cal deficit for a week, you should theoretically lose 1 lb of fat per week.

Hey raynor Im finally wising up and I really need some sound advice because it seems like my head is going to burst. I am finally realizing that what im doing is probably not getting me where I need to go, in the most efficient manner possible

I am currently 171 5'10 and 17.5 body fat, and for the past 4 months all i cared about was gaining muscle ( I started at 163 pounds and less body fat) and have been sort of a "clean" bulking diet

Everything is counted and everything is measured and i was gaining .25, .5, pounds a week once I get everything dialed in @ 3500 calories. w/ 425g carbs/ 200g of protien/ 110g fat

I am now coming to the conclusion that I need to cut down and rebuild, getting to 10-12% and then starting a "bulk" ( atleast that is my assumption)
I was fallowing your hypertrophy plan and enjoyed it

My question is should I cut down to 10-12% to rebuild?
Should I switch to a strength building routine instead of your hypertrophy?
And im struggling to calc my goal wieght even though I know that my lean body mass is around 141... I just dont know what do to do with the math after that
Also in addition I have all the time to go to the gym and have now problem keep a strict regimented diet( actually better at that then iifym )

I hope this is enough information, Anything you can provide would be a huge help
Many Thanks
Tracerz

This post was edited by Tracerz on Sep 17 2013 08:33pm

i've got a charity 5k run this saturday, and have a bad knee from squatting a few days ago, and I need to rest it. I've just been wrapping it all day going to and from classes, and taking motrin. Not squatting at all this week either. Knee has improved a bit

My cardiovascular is nothing great, but I want to get ready for it. Any tips?

Hey there.

I would definitely suggest a full cut down to the 8% area, and then follow up with an aggressive strength-training bulk (5x5 or 3x5).


Cutting:

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=395333577
Keto Food List


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=410086673
Sample Keto Meals

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=304396247
Cutting Workout Routine (6 day all equipment)


Bulking


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=458001812
ONLY FOLLOW THE DIET PORTION HERE


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan - FOLLOW THIS WORKOUT

What do you mean a "bad knee" ?

What exactly is wrong with it?

Not sure. I was squatting two days ago, and it was fine in the gym, later in the evening it started to get a little sore.

I woke up the next morning and it was kinda painful to put pressure on it. I just RICE'd it and am now just taking it easy on it. Definitely has improved a bit.


I don't have any medical knowledge but it doesn't seem too serious. I had a similar issue on the same knee about a year ago, and I got MRI's and x-ray on it which showed nothing. It took me about a month of resting to get back 100%

This is not nearly as bad though.

Now I read the first thing about the diet, Im struggling because there is a 50 pounds gap between me and the guy you gave advice to before, are the numbers still the same? Thanks I am 170 5-10 and 17.5% bf
This is what im comfortable with eating Im thinking of maybe switch pb for almond butter? ofc take out the oats/rice/wraps/fruits
so basically should i base everything around chicken, eggs, protien shakes, almonds, almonds butter, pb, and heavy creamer

and refuel on those good carbs on the refeed day?

Sorry my head is mealting under all of this information, it feels like a complete 180 to what i was doing thanks

8am: 4 whole eggs, 2 egg whites scrambled up
bowl of oats with a scoop of whey protien and 1 cup of almond milk
Apple diced up with tbsp of peanut butter

10am: 1/4 cup of almonds
banana
Lunch 12pm-130pm usually: 7 oz Chicken breast with 1 cup of brown and wild rice and a salad

3pm:

6pm: Protien Shake, 2 scoops and 1/4 cup of almonds

7pm: 7 oz Chicken Breast or Steak and 1 cup wild+brown rice with brocolli

9pm: Diced apples with 2 tablespoons of peanut butter

11pm: Scoop of Casein protien

About 3400 cals
200 grams of protein a day




This post was edited by Tracerz on Sep 18 2013 03:38pm

This is what i came up with I dont know if its right though, so confused

How high should the hips be and should ur shoulders be over the bar or ur feet when conventional deadlifting? I feel because of my short arms my torso is too close to parallel to the ground and it makes me worry about hurting my lower back. I don't feel deads in my hams or glutes too much (sore wise). how can u tell if the lift is actually straining ur lower back?