re: You baws need to check out and follow @avatarnutrition

quote:

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My goal is to have a physique similar to your after pic in the transformation thread I have no real desire to have a BF low enough to reveal abs

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It's a good goal and honestly if you lift three times a week and just track protein and cals, that level is keepable and will still allow you to have a normal social life.

For reference I am 5'10" and in that picture I am at 182@14% bf, so 156 lbs of muscle. Arms were right under 15" there.