I don’t think we have any bod pod in Turkey
Especially in my city
seems like there are in ankara istanbul and antalya but i am very far to those
Then it’s time to get the calipers out! See if you can find someone with experience using calipers to help you.
But don’t rely on bathroom scales for body fat readings
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thanks for suggestion. that seems the most accurate way i can get
also can you over-train during cycle?
i feel like i am over-training because i feel muscle soreness pain even though i have trained my arms in Friday and i have been resting since
You can always over train it’s probably a bit more difficult on cycle. It depends a lot on you. The more experienced you are and the more muscle endurance you have its gonna be harder for you. I have no idea what shape your body is in so I couldn’t begin to tell you if you are over training or not.
Soarness doesn’t equal over training. If you start seeing your lifts suffer at the gym and notice loss of motivation and fatigue those are some signs of over training.
Actually I don’t see any decrease of performance in the gym
It is just post workout pain and soreness
But it is not delayed on set muscle soreness
This pain is different
This is me 16 March while I am cold not after any workout
here my picture today
post chest workout
i was pretty much cooled down and i didn’t put much effort to flex
lighting and pose are not very good
How much body fat do you think i have? by the way i tend to store more fat in my legs due to my genetics rather than my belly
178 cm, 32 years old, 102.4 KG (225.75 LBS)
over 20% I see nothing in your pics that leads me to believe in any way you have your diet under control. If by “unable to change your diet” you mean “unable to eat less food” that it all makes perfect sense now. Lower body fat = lower E2, why do you insist on ignoring everyone telling you that?
I dont think it’s over 20% you can see the outline of abs. I’d put you somewhere in the mid to high teens. That’s just a guess from a upper body picture tho.
Your never gonna get Below this tho unless you tighten the bolts on the diet tho
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ye i need to cut down intake calories
however, with same diet i have decreased significant body fat ratio in the last 4 months even though i was not able to reduce my weight
but as you said i may not reduce it further
I’ve been here before! And some other places in Turkey. I’d love to go back however due to the political turmoil it doesn’t appear safe atm
Oh, well… Guess I’ll have to go back to my original holiday idea… North Korea (kidding obviously)
I wonder how can I still get doms(delayed onset muscle soreness)
I have doms in my chest after chest day and doms in my arms after back day
I have been training 5 days a week over 6 months without any break
I am on cycle. Consuming over 200 gr protein per day with calorie surpluss. The only thing I lack is my sleep.
By the way after the cycle should I decease weights and continue 5 days a week or keep the weights same and reduce it to 3 times a week
I don’t think I can keep same intensity after cycle since even on cycle I am not recovering fast enough
My cycle ended exactly 1 week ago. I will wait 2 more weeks to start Nolvadex. Still taking arimidex and current dosage is 0.25mg EOD
today Alhamdulillah i have fully bench pressed 1 rep max 122.5 KG (270 LBS) without any help
Also this week i have managed to bench press 12/10/8 reps 90 KG (198.41 LBS)
It was 75 KG (165.34 LBS) and 12/8/5 reps when I first started the cycle
So we can say at least 20% bench press strength increase in 12 week cycle
By the way, when i do 12/12/12 reps, i increase the weight 5 KG
It took me about total 10 weeks to move from 75 KG to 80 KG
After into the cycle 3 weeks, I have increased to 80 KG
did you lose much bf now that you’ve finished the cycle ?
This Saturday it was 4.5% fat decrease and 5.3kg weight increase according to my bathroom scale
But I don’t know whether I will lose any water weight or not. I hope I lose 5 kg water weight 
OK guys it has been exactly 21 days
Today I am starting Nolvadex
Thanks Allah I have not noticed any negative sides during these 3 weeks
Libido still super high, no strength endurance or performance loss
I continued to use arimidex 0.25mg eod during this period
you lose much weight in the last 21 days?
I cant evaluate weight loss exactly because Ramadan has started 11 days ago
So I am fasting around 16 hours a day
But i have lost about 3 KG (6.6 LBS) so far
Also i want to lose weight with as minimal as possible muscle loss as i am 100 KG (220 LBS) and 178 CM currently
By the way yesterday night i have taken first pills of Nolvadex (40 mg ) and stopped using arimidex
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