6-8. maybe more like 8. I have competed with guys down to 3-4 and it looks insane. you are leaner than 9-10 % in my opinion.
one thing is for certain you are not over 10 % at all. and again i say 7-8. nice abs by the way
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Right under 10%. . . Didnt you just run Protodrol? Or are you running it?
wow, nice body. i agree, it must be lower than 10%.
whats your split/routine/diet?
Then I go to the gym (about 4PM) mwf and hit dumbell bench, calves, squats, pull ups/rows, bent rows, Arnold style shoulder press, weighted abs, and biceps/tri's if I feel like it... which I usually do. I try to make sure I hit every muscle group once... I switch up the order in which I do them, so some days I'll be tiring out one muscle group first and then another. I think the 3x a week thing (5x if you count PT) is called hypertrophy specific training?? idk, but that is what I do.
I would do splits, but I really don't have time to get in there and focus just on one muscle group. sometimes I switch up exercises like fly's for chest or barbell bench and throw in some lat pull-downs doing diff forms of pull ups too.
I'm a level one nursing major, and it is the hardest thing I've done in my life. I used to get straight A's... but yeah, so I only have about an hr in the gym 3x a week to hit all those groups. I would say the most important thing is just to actually get in the gym and do something...
Beyond that, I try to get 7-8 hrs of sleep a night.
Diet: this has been a bit off for me this year (I don't have my caloric intake calculated). I eat at the cafeteria for pretty much every meal. I eat at least 4 bowls of cheerios a day (b/c the other sources of carbs aren't that great), pasta for lunch and dinner, yogurt with canned peaches at breakfast, and 2 glasses of chocolate milk at each meal, sometimes three (more for the protein than anything) If I don't eat at the cafeteria, I eat oatmeal in my apartment.
My protein intake has been rather low b/c the cafeteria meats are usually sodium loaded, fat loaded meats. I get most of it from my protein shakes (4 scoops on mon/wed, 1 scoop tues/thurs/sat, and 3 scoops fri). along with 5 g. of creatine monohydrate each day.
my snacks usually consist of 2-3 spread throughout the day and that's usually peanuts, rarely icecream.
I usually try to get a little more than I actually feel like eating. and base my calories off of that.
and thanks for the compliment moi.
Any suggestions for getting a better/symmetrical back?
deadlifts. heavy cable lat pulldowns
plus rows and stuff you're doing already.
i know traditionally people go 3 sets of 8-12 or whatever
but to get your strength up, pick a really heavy weight and do like 5-6 sets of 3
i did this for a few weeks with lateral raises for shoulders starting with 35's for 5 sets of 3 and now i do them consistently for 2-3 sets of 8-10
I wuld say forsure under 10% maybe like 8%
Asking what your BF% is when you know you're lean = Fishing for complements. Could we be any more effeminate, sir?
P.S. I'd say between 8-10%. Good work.
I'd say 9.5% pretty dark pics, need some light in there.