Tweetif anybody could estimate my bf, or give me any critiques, that would be cool. thanks

Tweetwell says your a power lifter whayts your lift? whats your goals bro?

Tweetback when i competed in PL i only weighed 165, with a 365 bench, 255 clean and jerk, and my specialty was my 550 squat. I dont compete anymore, i got tired of the choppy look that PL workouts gave me.,and my knees/elbows were shit. now im tryin to lean out.. i want to keep my muscle, and lose about 10-15 pounds. the extent of my supplement knowledge is a post workout protein shake. i read up alot, but theres so much info..its hard to put together what would work for me.

Tweetmy main goal is to loose bf

Tweetdo you have a current diet you follow? if not we can steer you in the right direction...

Tweetwell, let's see, you put on 70 lbs

if you're bf is 25% you got 60 lbs of fat

now realistically to be in good shape, ie, lean 10% is good round number, so, at 235 that'd be 24 lbs.

60-24=35 lbs.

almost rule of thumb when gaining muscle and weight 1/2 muscle 1/2 fat

so, you'd probably look primo at 200 lbs

you got thick muscles, very good shape and symetry, you're obviosly strong as hell

and if it is the first time you've really gotten serious about nutrition, and you were 165 once before, best guess is you got a very doable goal in a decent amount of time

enjoy the board
hoped that helped

Tweetthanks guys. i really dont have a detailed diet to follow, i just try to eat healthy (no sweets and greasy foods), and small meals every couple hours. thats about all i know. this is the first time ive tried to follow a strict diet/workout plan, i just wanna make sure i know what im doing.

TweetIf its not too much to ask, could anybody help me put a diet together? something simple

Tweetwhat do u eat now (your diet looks like)?????
u are thick, u drop the beef on top of your muscle and u will look a sick mofo

TweetBro you are my height, and iam 195lb. Like Mike said if you drop the weight, do some cardio, you will look damn good, cause i can see you have good development.

Tweettry this!

Meal # 1 (6:00 AM) 1/2 cup of rolled oats (not quick oats; the old fashioned type; you may sweeten with stevia, splenda, cinnamon, or ginger, no raisins)
6 egg whites or hardboiled
2 scoops pro complex

Meal # 2 (8:45 AM) 1 tilapia filet, 6 egg whites, broc

Meal # 3 (11:30 AM) grilled chicken breast
mixed salad -
8 oz. broccoli

Meal # 4 (2:00 PM) repeat #2

Meal # 5 (5:30 PM) 10 oz. Chicken breast, 8 oz. sweet potato, 8 oz. broccoli,

PWO- 2 scoops whey isolate(eat the strawberries on weight days)



Meal # 6 (8:45 PM) Top Round Steak 6 oz.
broccoli or salad,


tilapia and broc if you have to at bedtime.

If you start going flat or feeling like shit, add a GI carb like brn rice back into the 2nd and fourth meal.

Tweetthanks so much man...thats exactly what ill do. whats pro complex?

Tweetits a type of powder! do a search on it!