Hi guys,

Height: 180cm / 6 ft

Weight: 81 kg/ 178.5 lb

I am new here. My name is yousef and I have been tarianing for almost 9 months or so. I am not the most consistent, but I am fairly consistent. Anway, I have lost a considerable amount of weight as I am down from 220 lb to 178.5 lb. First, I started doing cardio and full body exercises and then moved to weight after like 5 months or so. Now, I need anyone to estimate my body fat % and give me an advice on what to eat and how my workout should be like. Thank you very much in advance. 

Hey Yousef! You are looking great man, congrats on the weight loss so far, proud of you!!

As a guesstimate I would say you are sitting at around 16-18% body fat. What are your current macros? Have you visited the @mealplan page to calculate things? And what is your goal? Muscle gain? Fat loss?

For training, there are a few 12 week programs you can try your hand at - which one will be best for you will depend on your goal :-)

Give us a bit more info and we'll help you out!

I don't really know.

I wanna look bulked yet have six packs and look good shirtless. What do you recommend to do at this stage?

Maybe cut back a little bit more weight.. get to around 13-15% body fat and then move into a bulk from there. Go to the @mealplan page to calculate your BMR and macros and let us know what you get! We can help you adjust them if needed to put you in a deficit to cut a bit more body fat :-)

 So I have MS. And when I do any arm curl besides a hammer curl, with proper full range of motion, proper weight, and form, once my arms are fully extended and I go to curl back up, it sends bad pains in my elbows. I do not understand why, or how the help this.

It's possible you could have some tightness in your body that is causing pain in your elbow. Some muscles in your back or shoulders could be pulling, which is going all the way to your elbow and that's just where the pain hits. It could even be in your forearms. Try doing some massaging and foam rolling around those areas and pin-point anywhere that is tight.

Also make sure you warm up with a few light sets first, and try some of the tips in this video to warm up your elbow specifically before you're going to do those arm movements that bug you.