diet + plan

pm me

This post was edited by M240B on Apr 24 2016 08:20am

Need more information
Nobody going to pm you tbh

Not looking to bench more than 350 lbs or squat more than 600 lbs, I just need something to get me between 9%-14% body fat fast and a solid diet plan to go with it.

This post was edited by M240B on Apr 24 2016 09:09am

those numbers are theorical until you train for a while you wont know your 1rep max and benching or squatting heavy weights beyond a certain point is about bragging rights post here for help.

http://forums.d2jsp.org/topic.php?t=21269614&f=60&o=19700

ask reynor hes real good

Lol this post just screams unrealistic expectations about exercise

offer somebody fg and i bet theyll do it.. anyways you can find everything your looking for online.

can get 10-14% bodyfat just eating healthy and doing random shit in the gym for a year

find your maintenance calories each day... add or remove 300-800 calories to gain or lose weight
not rocket science
youtube videos

r u srs? 9-14% bodyfat is completely unrealistic...

I read it as looking to bench about 350 and squat deadlift 600, and be 9 to 15 percent bf quick