Ok, @scott_herman and others, I've got questions....
1) I've been using various methods to emasure bodyfat. First I used the scale at the Gold's Gym that shot electricity through your feet. It told me something like 16%. Then I found a specialist and they had some crazy chinese machine that did the electricity through your feet and hands, and it came up with 12.6% (You can see the read out 5 posts above). Just now, I measured using Body Fat Caliper, and it says 12.8%. My problem is, What numbers should I be entering, because they are all crazy way different. I don't know what to trust, but for purposes of the Contest, I don't know what to do. I pretty much think the Gold's gym BF% machine is a joke. But that's what I measured at the begining. If I go with the calipers, should I just be consistent with that from now on?
2) Yesterday I did PUSH-A and when I did the Rope Pushdown I got terrible pain in my lower left abdomen near the groin. When I did the Decline Cruch, it hurt there again wicked bad, so I stopped. Now I had a hernia when I was 3 yrs old near that location and I didn't know if that had anything to do with it. I'm 40 now, so I'd think it would be good as new. But should I take it easy there? OR is it simply a tight muscle I need to work through, or stretch, and if stretch, how do you stretch that particular muscle?
3) Also, I'm not certain I'm getting enough Cardio. Would it be bad to do Cardio on Lifting days? AND/OR on the rest day? What's the trade-offs for that?
1) You are never going to get an exact, or a perfect, body fat % measurement unless you do one of those under-water tests. And they are SUPER expensive. In this case, I would probably shoot for something in between your results. If you don't trust the Gold's Gym one, then lets go for the middle between 12.8% and 16%. So roughly 14.9%.
Have you thought about getting a Skulpt??
2) If the pain was that brutal, then yes it's probably best to stop. In terms of stretching it, if it's near the groin, try doing some static lunges (one leg forward, and bent to 90 degree, one leg back and straight), or try bending your left knee to 90 degrees, lift it up in front of you, and then push it out to your left hand side (or get someone/something to push it for you). That should create a good stretch in there.
3) Cardio is OK on lifting days. If you are doing it with your lifting, then do it AFTERWARDS. If you are doing the two separate, then just do one in the morning and one in the afternoon/evening. HIIT can be good for fat loss, and only needs to be done for 15-25 minutes, 2-3 times a week. With the circuits you're also doing, about 2 times a week would probably be fine.
Maybe add one day for now and see how that effects your results. Remember this is about bulking :D
Hope that all helps!!
