what BF %?

[carpee]

haha you don't understand the school we go to

[dafox]

haha you don't understand the school we go to

haha, you're so right. it's ridiculous. but yes, AM bonding awww

[John Smeton]

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

[dafox]

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

Thanks! I've leaned out quite a bit in the past month... just haven't had much appetite, but it's working out ok I guess. My abs have always been my easiest part to maintain... guess I just got lucky there.

[John Smeton]

Thanks! I've leaned out quite a bit in the past month... just haven't had much appetite, but it's working out ok I guess. My abs have always been my easiest part to maintain... guess I just got lucky there.

that how I see your body fat levels at objectively.

you have good ab genetics. lucky you.

did you use a stimulant or lean extreme?

[Link24]

Right under 10%. . . Didnt you just run Protodrol? Or are you running it?

[dafox]

Right under 10%. . . Didnt you just run Protodrol? Or are you running it?

me run protodrol? nope, I'm only 20.
and I do use adrenalean, but I only use 2 pills like 3 days a week more for focus and energy than anything else...

[moi]

wow, nice body. i agree, it must be lower than 10%.

[KgTomCat]

whats your split/routine/diet?

[dafox]

whats your split/routine/diet?

ok, well I'm in the Army, so I do PT 2x a week mon/wed at 0545. That consists of multiple sets of wide-arm, close-arm, regular, and decline push ups along with flutter kicks, sit ups, and a slew of other ab exercises I don't know the names for... then we run 40 min (intervals/sprints on mon, distance on wed)
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?

[carpee]

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

[KgTomCat]

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've started doing this for T-Bar rows, its working great, I really feel it in my whole back, love that $hit

[dafox]

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

yeah, I should do deadlifts, huh? I started out the year doing them and it felt pretty good, but I may only do them one day a week, like fridays...
I like the more weight idea too. I'll mix it up some.

[carpee]

yeah, I should do deadlifts, huh? I started out the year doing them and it felt pretty good, but I may only do them one day a week, like fridays...
I like the more weight idea too. I'll mix it up some.

its a good way to keep overall reps up, but also incorporate strength

[Clops]

I wuld say forsure under 10% maybe like 8%

[YajV24]

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.

[dafox]

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.

Haha, I was legitimately looking to see what people thought... no joke.
But I definitely see that it could be fishing for compliments. That was probably what was going on subconsciously.

[rush808]

I'd say 9.5% pretty dark pics, need some light in there.

[KgTomCat]

8.98345%

[dafox]

8.98345%

Dang, now that's the most precise assessment I've seen yet. Quite the skill you have there!
And lighting really isn't the best in my room...