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Only thing I would add is some direct rear delt work. Unless you are one of the few that has naturally well developed rear delts.

Carmel Cowboy covered it completely and i agree with him 100%. Those calculators are estimates and give you a good starting point. I suspect adjustments will be needed. I am also not a fan of high fat diets. Like CC, i set my protein and fats first based on what is required, then set my carbs...

There is a lot I want to say, but simply do not have the time or space to convey it all. I would highly recommend this book...

No, absolutely not and here is why. CC was right when he said you need to build a foundation. This applies to your strength, workout routine and your nutrition. You have yet to master the basics and you are talking about running steroids? You will get far better results by straightening out your...

Personally, i would get rid of all exercises that end in "machine". Get rid of the torso machine, i have never met anyone with a great core who got it from doing the torso twist machine. I would not do pull and push workouts on the same day. Are you doing BB Bench Press? I would replace pec...

Thanks for posting. Well, there is more to nutrition than just getting in adequate protein. First, you need to determine your TDEE. https://tdeecalculator.net/ I did it for you and guesstimated you were about 25% Body Fat and estimated light exercise as these are notorious for being high. Your...

Thanks for posting those bro. It really helps us analyze where you presently are in terms of condition. Based on your pics, I would strongly recommend cutting at this point. Since proper nutrition will be the most important factor, let's take a look at your present nutrition and see if we can...

I agree with what RR and Mickc said. I will add my 2 cents as well. Your training should stay focused around heavy compound lifts in the 5-8 rep range along with some other work in the 8-12 rep range. Point here is don't start doing a bunch of high rep stuff, isolation or machine exercises. The...

I too was skinny fat at one time. Post a pic and we will give our opinion and you can decide.

Great news on the progress update. Sarms should be run 12 weeks.

CC hit the nail on the head. Listen to CC, he knows what he is talking about.

As far your nutrition, go ahead and just keep cutting at your target calorie intake. If you are following Mike Israetel's stuff then you will notice you are likely violating the "Total MRV" rule. When Mike speaks of high volume training, he is talking about working with 60-70% 1RM. He teaches...

Yes that would be a good option as well

You are more than welcome my friend. I enjoy seeing other people achieve their goals. It took me awhile to figure out how to get really lean and if i can help others avoid some of pitfalls i made, i am happy to offer my experience. You mentioned "like keto" just to be clear, i would not...

That much weight gain in 3 weeks leads me to believe you are holding water weight. Since this began when you introduced the oral, what you are taking may not be anavar, could be some other oral steriod such as dbol. Just my opinion

Thanks CC! Jeff has in fact made tremendous progress! Always good to hear from you bro, you always bring a positive vibe to the board.

Just post pics up in 2 weeks and we will advise from there, however in my opinion your body fat is presently at the upper limit to bulk. I think if you do at this point you won't look how you expect to look come March 30. Just my opinion. I VERY rarely let anyone prepare or prep my food. The...

Sounds like a plan bro. Personally, i would not plan on going into a lean bulk after week 3 and here is why. Your abs are just starting to show which means you are probably in the 15% body fat range. 15% is where you should be at the end of a bulk, not where you start. To often i see people, and...

Looking good bro. Those ab's are starting to show! I do agree with you that you are not quite there yet, however I know how it begins to feel after a long cut. Here is what I have done in the past and what I would recommend if I was you at this point. Go ahead and take a "diet break." This...

I am no expert on bloods, but i am pretty sure your test is bunk bro.