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  1. #1
    Member JBK.Flex's Avatar
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    22 years! Need improvement. Need to lean.

    Hey what's up SI. Looking to cut up for the summer and lean out some more. Weighing in at 178 right now. Haven't had bf tested in while but I think im around 11. Any suggestions on improvements and input would be awsome!










  2. #2
    Elite GenetixSupreme's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Tell JB to cut the milk out and lower the red meat. That's what I think might work best.

  3. #3
    Senior Member Braw16's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Are you doing weighted obliques? I did a lot was I younger and now I have bigger blocky obliques something I don't want makes your waist seem bigger.

  4. #4
    Senior Member Braw16's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Legs look good glad to see you work them I would train calves heavy they are tough to grow. Shoulders and arms look good you try to widen and thicken your chest a bit. Overall bro great work you look good I was no where close at your age.

  5. #5
    Banned Tilltheend's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Looking good. Hows your diet? What about your cardio.

  6. #6
    Elite RISE's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Do you and genetic supreme know each other? Same location and looks like the same gym.

  7. #7
    Member JBK.Flex's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Yes I do weighted obliques. Just switched up to high rep yesterday. Thanks braw. Been trying to thicken up the calves. Def a hard muscle to build. I eat very healthy. Diet consists of real lean meats, lots of seafood, good carbs, tons of veggies, no bread, good fats( fish oil, couple of tablespoons of peanut butter) just took dairy out of my diet and started cutting cals. I try to run at least 4 to 5 times a week after lifting. I do 15 to 20 min hiit's. gs and I do train together!

  8. #8
    Member JBK.Flex's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Substituting skim milk with unsweetened almond milk. Also I drink 1 to 2 gallons of water a day.

  9. #9
    Elite grind4it's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    How does your diet look? Specifics.

    Personally, I don't do direct oblique work. IMO, it just makes me look thick in the waist.

  10. #10
    Elite hulksmash's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Keep the milk and red meat and work on your triceps and lats (only weakmareas I see, especially the tri's)

    Go heavy+volume for calves-the gastrocnemius (diamond) is largely fast twitch..do 6-7 sets of 4-5 reps standing BB Toe Raises and thank me later

    Lookin great and good luck brother

  11. #11
    Member JBK.Flex's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Wake up at 345 am eat 2 whole eggs and a cup in a half if egg whites, followed by a half cup of quick oats with one cup of unsweetened and milk. 7 am I will eat a ts to 2 of natural peanut butter. Around 8 I ll eat half pound of chicken Breast seasoned, switch it up with beef tenderloin, white fish or low sodium deli turkey. Always around a half pound or little more. I ll throw in a side of either a quarter cup of brown rice, cup of veggies or just one small yellow potatoe or sweet potatoe. I've cut out the potatoes during the day started a week ago. 1130 Lunch I will eat the same thing I had at 8. 330 I ll eat my ore workout meal mostly carbs. I ll have a sweet potatoe or a yellow potatoe with can of tuna. Post workout around 7 I ll take in 60 grams of whey protein with a cup of granola or Half cup o quick oats, with two cups of almond milk. Most of the time I ll just skip dinner and pass out around 8 or 9. Once in a while I ll have stirfry with a quarter pound of chicken or beef. I eat a lot of stirfry with veggies and low sodium soy sauce. That's basically what I eat. Switch it up from day to day.

  12. #12
    Member JBK.Flex's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Will aim for that hulk. Thanks bro!

  13. #13
    Elite Jada's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Looking good Jbk
    Eating ass is anabolic. .. Stick your tongue in and hold it there for 20 seconds! Wise words from
    TRODIZZLE

  14. #14
    Elite JAXNY's Avatar
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    Re: 22 years! Need improvement. Need to lean.

    Originally Posted by JBK.Flex View Post
    Wake up at 345 am eat 2 whole eggs and a cup in a half if egg whites, followed by a half cup of quick oats with one cup of unsweetened and milk. 7 am I will eat a ts to 2 of natural peanut butter. Around 8 I ll eat half pound of chicken Breast seasoned, switch it up with beef tenderloin, white fish or low sodium deli turkey. Always around a half pound or little more. I ll throw in a side of either a quarter cup of brown rice, cup of veggies or just one small yellow potatoe or sweet potatoe. I've cut out the potatoes during the day started a week ago. 1130 Lunch I will eat the same thing I had at 8. 330 I ll eat my ore workout meal mostly carbs. I ll have a sweet potatoe or a yellow potatoe with can of tuna. Post workout around 7 I ll take in 60 grams of whey protein with a cup of granola or Half cup o quick oats, with two cups of almond milk. Most of the time I ll just skip dinner and pass out around 8 or 9. Once in a while I ll have stirfry with a quarter pound of chicken or beef. I eat a lot of stirfry with veggies and low sodium soy sauce. That's basically what I eat. Switch it up from day to day.
    If you want to really rip up. Cut the dairy
    Even skim. Cut the deli meats, soy sauce
    I'd even cut peanut butter personally.
    Don't skip your dinner.
    Hit your cardio in the am on an empty
    Stomach if you can.

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