Hey I posted these pics awhile back. You said I was 15% bf. But you said Aim has 17% bf.

http://img59.imageshack.us/img59/7237/20110214152930657.jpg

http://img9.imageshack.us/img9/241/20110214152937048.jpg

http://img714.imageshack.us/img714/4662/20110214153022097.jpg

http://img828.imageshack.us/img828/829/20110214153406318.jpg

I don't mean to question you, but it seems like he's leaner than me. I was flexing in the pics btw.

The very last pic is the one I remember seeing when I said 15% bf...I honestly do NOT remember the first 3.

The last one is very deceiving compared to the other 3. The last pic is a 15% estimate. The other 3...could be as high as 20%.

Also it is possible that AIM might be a lower BF% after reviewing his picture more thoroughly. He is probably closer to the 13% area after studying the top portion of his midsection more carefully.

Either way, it is very hard to give you an accurate reading based on pics alone. Calipers and underwater testing is really the only way to go.

Age: 25
5"10
185lbs
Currently Bulking (eat every 3 hrs) going be start cutting april 1st for 1st time what do u think.

Bulking Diet:
Meal 1: 1 Cup Oatmeal, 2 scoops Whey
Meal 2: Chicken 1 Cup Brown Rice, Veggies
Meal 3: (Preworkout) 1 Can of tuna on whole wheat and 2 scoops superpump max
Meal 4: (Post workout) 1 Banana, 1 tsp Honey, 2 scoops Whey
Meal 5: (1/2 hr after post) Chicken or Flank steak with Sweet Potato or rice and some veggies
Meal 6: (Right B4 Bed) Greek Yogurt 1 tsp of peanut butter

Cutting Diet:
Meal 1: 1 Cup Oatmeal, 2 scoops Whey
Meal 2: Chicken and Veggies
Meal 3: (Preworkout) 1 Can of tuna on wheat, 2 scoops superpump max
Meal 4: (Post) 1 Banana, 1 tsp Honey, 2 scoops Whey
Meal 5: (1/2 hr after post) Chicken and Veggies or Steak and Veggies
Meal 6: Greek Yogurt, 1 tsp of peanut butter

If i get up early ill add 1 more meal in there for bulking it would be 1 cup eggwhites and 2 whole eggs with 4 pieces of whole wheat toast, for cutting just eggwhites and 2 whole eggs

Hey Raynor, I am still doing keto and whatnot. I took a week off and thought I would go back to a regular diet and see the same gains. Well, it was a bad idea lol. So, I am going back on keto and plan to stay on it till summer time. My problem is that this weekend I have a church event that I HAVE to go to. They are providing the food. I really don't have much of a choice and this will be only my first week back on keto. So, after about 5 days, I will be cheating. I can't bring food and stuff, because I will have no place to store it.

What do I do? Its Friday Night through Saturday night or something like that

Hey Raynor... at 170 and 5' 8 (~12ish % BF) will I be fine doing both fasted cardio and cardio post workout approx. 4 times a week considering my protein intake is a little above 200?

Hey there.

First of all, eliminate that superpump stuff. It's mostly caffeine, magnesium, and artificial sugar. This makes it more of a pre-workout laxative rather than anything else. If you want pre-workout jitters, take 2 cups of black coffee.

As far as the different diets go...for bulking, it's good - maybe add a bit more protein (eggs as you mentioned is good).

As far as cutting goes, you need to reduce the carbs and get rid of that pre-bed greek yogurt. here's a sample for cutting (without going keto)

Cutting Diet:
Meal 1: 1 Cup Oatmeal, 2 scoops Whey
Meal 2: Chicken and Veggies
Meal 3: (Preworkout) 1 Can of tuna on a salad
Meal 4: (Post) 2 scoops Whey + 1/2 banana
Meal 5: (1/2 hr after post) Chicken and Veggies or Steak and Veggies
Meal 6: 1 cup cottage cheese or 35g casein protein shake, 1 tsp of peanut butter

either way I recommend keto over this.

Proceed as normal - using that 24 hr period as your carb up time. It's a bit soon, but just compensate for it by going a full week or even two weeks afterwards for your carb day after that.

Yes, you will be fine. Just make sure not to overdo it. Your body will know. When you start feeling total fatigue and inability to concentrate and pure inhibition for being there - then take a break. Other than that, good for cutting.

Hey Raynor!

Following your program and my non keto diet, i lost 7 pounds in 2 weeks!

How can i know how much "pure fat" i lost?

Hey there. A good rule of thumb is that usually about half your total lbs lost is water while the other half is fat. Over time, this drops off, and more fat is lost vs water.

As far as in your case - I would recommend using a body fat caliper and checking once a month. This will give you a good idea of fat loss %.

hope this helps!