-500 caloric deficit

40/40/20 is always a good percentage to use for cutting, could always up the protein and lower carb depending on how shredded you wanna get.

I do 5 meals a day, 5litres+ of water - usually hit like 8-9 litres but a minimum of 5 is what I do.

1 multivitamin
3g fish oil
5g creatine

You don't need more than 5g of creatine a day.

Shoot me a PM and I can give you my plan. I could easily adjust it to your weight. I don't know your stats but I am 5'9 175lbs 8-9ish bf.

This post was edited by lmmortal on Jul 29 2015 06:04pm

Brah I'm down, if u tell the girl you have an sti and she's down, dip n pass off to a bro who ate ur dunkaroos

That's funny because yesterday i walked into gnc looking for some gakic creakic and naturally some cell tech, the clerk looked at me and smiled, and told me that we have some free samples in the back room. I followed him in, and he led me through poorly-lit hallways and into a room with a table that looked like a medieval torture device, attached to it were several bottles of celltech creakic gakic and anavol.

But as I looked at them, the clerk suddenly grabbed me and threw me on the table, where it immediately had some sort of locking device that kept me on the table with my ass in the air and mouth locked open. I felt my pants being pulled off and soon felt a thick cock slide into my ass. At first it was painful but after a few minutes I had 'opened up' so to speak. He came around to my mouth and i was forced to suck my baby's dick clean, practically licking off yesterdays lunch. Now heres where it gets weird, he pressed a button on the wall and the table began to vibrate slightly...in the mirror in front of me i could see the celltech and other muscletech products being mixed into a single batter by the machine, and after a few minutes a scooper came down and poured the batter into my already gaping ass. The clerk went around and began pounding me again, ramming the celltech batter deeper into my ass. Eventually he came and i tried to fart or **** out the batter along with his cum. But instead he came to my mouth again and i was forced to suck off all the celltech batter and cum that was on his dick..after a few minutes, the celltech got to me and i began to feel dizzy, everything was spinning around me and the last thing i remember was my baby saying 'hope you liked your free samples'.

I woke up this morning on my kitchen floor, barely able to walk and surrounded by 5 bottles of celltech, and 3 bottles of each of the other muscletech products. I checked the scale and I had gained 10 pounds of lean muscle. I guess muscletech products really do work, but at what cost?


This post was edited by isaac_m on Jul 30 2015 06:54pm

BMR is based on height weight age sex and activity level

So you'll need to consider all that before even considering someone's plan

You should probably never get on the internet again.

lol

Damn he just dropped so much knowledge in just a few lines.