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Resurrector
01-15-2006, 09:52 AM
Hey all, back from Iraq time to step it up a notch. These pictures were from a couple days ago. I'm 21, 6'1, 208-210 lbs. Bench - 315, Squat - 365, Dead - 365. Just point in direction most likely go on a cut lose some bf, and bulk... what does everyone else think?

http://i6.photobucket.com/albums/y210/hafar/2866d47d.jpg
http://i6.photobucket.com/albums/y210/hafar/f0c8078e.jpg
http://i6.photobucket.com/albums/y210/hafar/3bc622fd.jpg
http://i6.photobucket.com/albums/y210/hafar/f66919c0.jpg
http://i6.photobucket.com/albums/y210/hafar/b1ccf76b.jpg
http://i6.photobucket.com/albums/y210/hafar/7bdc4713.jpg
http://i6.photobucket.com/albums/y210/hafar/56dada03.jpg

Stumprrp
01-15-2006, 10:02 AM
glad to have you back! your a big guy i suggest going on a cutting diet, basicly staying under matanance cals which is usually 2000-2200 or more, so like 1900-2000 cals a day of all good foods, fruits, vegys, meats, fish, pasta, the good stuff. Work hard at the gym and stay dedicated, keep your routine around the big 3, and add some cardio.

deeder
01-15-2006, 04:24 PM
glad to have you back! your a big guy i suggest going on a cutting diet, basicly staying under matanance cals which is usually 2000-2200 or more, so like 1900-2000 cals a day of all good foods, fruits, vegys, meats, fish, pasta, the good stuff. Work hard at the gym and stay dedicated, keep your routine around the big 3, and add some cardio.

Dude... I would STARVE on 1900-2000 calories...

I say track your diet (www.fitday.com), find your own maintenance calories and go from there man! Lifts look pretty solid!

Stumprrp
01-15-2006, 04:58 PM
1900-2200 is just an estimate man, could be higher or lower

Resurrector
01-15-2006, 05:52 PM
Thats the biggest factor in my body right now is the nutrition side. Are there any certain foods that you believe will help improve my metabolism quicker than normal? How about meal timing? and when should I stop eating at night? I plan to do cardio 3x a week for 35-45 min rotating w/ HIIT. Just a guess what do you think my estimate maint calories are? thanks for the help guys.

Stumprrp
01-15-2006, 06:36 PM
probley 2,500 or so, just a guess, its fine to eat at night as long as its good foods, try to eat small meals all through the day, good snacks are apple slices with peanut butter, cottage chese, nuts, beef jerky, other fruits, maybe even a protien shake.

BIGERIC
01-15-2006, 07:42 PM
I doubt you are benching 315.

Fenrir
01-16-2006, 05:11 AM
I believe him. Are you jealous or something?

Resurrector
01-16-2006, 09:24 AM
Not benching, but benched. 315 is my 1rm. Believe it or not, but I am.

BIGERIC
01-16-2006, 08:39 PM
I believe him. Are you jealous or something?
No not jealous. I just no people cant tell the truth about thier lifts> And by the looks of it.....

Fenrir
01-16-2006, 09:36 PM
is that a gift you are born with? so if i told u my lifts u could tell me if it was true or not?

Deadlifter
01-17-2006, 01:41 PM
I believe those lifts, but you really need to lose some body fat. I'd say you're at least 20%, and that would entail that you have 42 pounds of fat on you (at 210), which leaves your LBM at 168.

twisteddendrite
01-17-2006, 01:48 PM
is that a gift you are born with? so if i told u my lifts u could tell me if it was true or not?

I agree with BIGERIC

315 as not something a casual lifter can lift. I would expect to see alot bigger Pecs,Front delts and Tris.

Resurrector
01-17-2006, 02:56 PM
Believe it or not I really don't care. I know what I have lifted, and I just need help or guidance on cutting. I've read a lot of the nutrition forum. I know I need to find my maintenance calories and start from there. So do I track my weight from now, eat 6-8 balanced - small meals with plenty of water? how should my p.c.f ratio look like? these are what I need to make clear

deeder
01-17-2006, 03:09 PM
Believe it or not I really don't care. I know what I have lifted, and I just need help or guidance on cutting. I've read a lot of the nutrition forum. I know I need to find my maintenance calories and start from there. So do I track my weight from now, eat 6-8 balanced - small meals with plenty of water? how should my p.c.f ratio look like? these are what I need to make clear

Read more in the diet/nutrition forum. You obviously haven't read enough. If you can't find all the answers to those questions there (which you should) then post in there.

Resurrector
01-17-2006, 05:07 PM
Those answers are generic. I'm simply asking should I eat normally what I do now track the calories, fat, carbs and protein and in a week make adjustments? How much weight can be varied by then? I think I'll go with a 70 p, 20 f, 10 c diet for about 3-4 weeks and see what type of results I get from that. I'll also keep my calories to 2500..