Me at approx. 9%. Plan from here????? Help.

[RockyX]

Okay guys I've done 7 weeks of hardcore dieting. Started off at 183lbs. approx. 18% bf, and am now 162lbs. approx. 9%. Here are the pics of where I am at now. I sure expected to be a lot more shredded when I hit single digits, but I now for a fact I am holding a lot of water, as I drink maybe 2 litres of water a day. If that. Anyways, let me know what you guys think, and give me some info on what you think my plan of attack should be from here....here's my options:

A) Continue on hardcore diet, up water intake and continue to lower body fat

B) Start eating for maintenance. Up the clean carbs by about 100g and try to fill my muscle out and hopefully gain a little size

Let me know what you guys think. Strong areas? Weak areas? Here are my stats:

5'8"
162lbs.
42.5" chest
15" arms
31.5" waist
12.25" forearms

[DEVLDOG]

you have made alot of progress,how did you measure your bf%

[RockyX]

you have made alot of progress,how did you measure your bf%

Thanks bro. The gym has one of those fancy electrical current scales or whatever. They get used alot however so maybe they're a little off, I just bought a brand new one myself that should be in today or tomorrow, so I will test the accuracy I guess. But both that scale & the body fat calculators has me at about 9% +-

[Sorken]

Looking good bro.. maby some chest could work !

[moose230]

Lookin good dude, what kind of workout/meal plan are you on?

[RockyX]

http://anabolicreview.com/vbulletin/showthread.php?t=85010

That link should take you to the diet I have been using. I've just been greatly restricting carbs, and getting 1.5g per pound of protein, and enough fat to where I don't burn muscle. As far as my workout here's the split I've been using

Mon: Abs
Tues: Chest/Shoulders
Wed: Abs
Thur: Bis/Tris
Frid: Back/Legs
Sat: Abs

I just recently (in the last week) started abs 3 times a week. There is probably a risk of overtraining, but they are bodyweight exercises, reps of 20, and I know a lot of people who get good results doing abs EOD.

[simplyjakked]

look good bro but probably a tad over 9% but not much definatly look good.

[Jackman]

bro maybe keep on the cutting then wory about getting a little bigger.You dont want to throw those abs away by uping the carbs. cause thats prob what you been working for correct? maybe get to like 7% then try bulk up that way even putting on a little fat while bulking you can end up at 7-9% if eat clean

[barbarian]

lookin good and lean

[Rubabanman]

Nice man. Thats some freakishly serious progress! You and I have the same problem areas... lower abs, thats the most stuborn fat to get off.

[palequail]

definity good progress...

[CarbonCopy]

Looking good bro! You really shed a lot of fat that is for sure! I say cut down a bit more, maybe 1-2% more, then do a lean mass diet. I think if you go lean mass you won't gain all the fat back, plus the next time you cut you'll have more muscle. But, overall great work!


Peace,

CC

[RockyX]

Thanks guys for all the compliments & encouragement. It seems to be a unanimous decision that I should continue to cut for a little more. Which is what I kinda wanted to do anyways. I think I will continue to cut (you're right about the lower abs Rub, they're a biotch) and once my six pack is completey/clearly visible, I will kind of use them as a guide as to whether I'm gaining too much fat or not. If they start to become less visible I will know to make adjustments.

[Da Bull]

Very nice progress........keep up the hard work!!!

[Brazy]

you looking ****ing awsome man.

you are my exact height and age.

i was cutting not to long ago from 180 and i got down to 169.. i ****ed up and im back at 184.. just started cutting again. ****it

i would definatly keep cuttin man, get rid of as much fat as you can before hittin up a clean bulk

[RockyX]

you looking ****ing awsome man.

you are my exact height and age.

i was cutting not to long ago from 180 and i got down to 169.. i ****ed up and im back at 184.. just started cutting again. ****it

i would definatly keep cuttin man, get rid of as much fat as you can before hittin up a clean bulk


Thanks bro. and stick to it, and don't let yourself go after the diet. I recommend posting pics and starting a journal like I did, these bros will really keep you honest and motivated.

[Elliot]

daaaaaaaaam rocky sweet progress bro.. but if i was you i would not do back and legs on the same day... thats a lot for a single session...

[RockyX]

Hehe, yeah I found that out yesterday. I did back and legs, and then I have a pretty physical job.....thought I was gonna die, so I think legs will be saturday from now on, even though that's my cheat day.

[daman1]

Ahh I remember you. You have come a heck of a long way. You've made some incredible results happen! Keep up the awesome work and keep us posted on your results as they progress..


D

[RockyX]

Ahh I remember you. You have come a heck of a long way. You've made some incredible results happen! Keep up the awesome work and keep us posted on your results as they progress..


D

Thanks bro and will do

[nynsb]

looking great.
Not quite 9, more like 12% but you are really leaning out.
Need to work your lats to help build the V-shape and the lats will help lose the focus off the side pockets, can't really call them love handles since there is so little left to grab.
Great Job.

[RockyX]

Yeah bro, I've been trying to blast those lats. I didn't think they were growing but looking today I'm getting some serious stretch marks on them, so maybe that's a sign of growth? My scale still hasn't come in yet, but I will know for sure my bf% mon. or tues.

[nynsb]

Yeah bro, I've been trying to blast those lats. I didn't think they were growing but looking today I'm getting some serious stretch marks on them, so maybe that's a sign of growth? My scale still hasn't come in yet, but I will know for sure my bf% mon. or tues.

Don't be too concerned about what the scale says.
You know how to count to 6 :lol: :lol: :lol:

[RockyX]

you wouldn't believe how long it took me to get that :lol:

[RockyX]

Okay guys here's the official numbers.
159.8 lbs
9.8% body fat
63% water

[tbrocato]

Okay guys here's the official numbers.
159.8 lbs
9.8% body fat
63% water

Your looking good man. Def drop the body fat to atleast 7.5 then bulk up. You would be a monster at like 190 and 7-8 percent body fat ;)

[RockyX]

Thanks bro. Yeah I felt pretty good the other day when I saw two friend that I haven't seen in a while (at seperate times) and they both told me I had gotten even more swole. Feels good to know that when you are almost 40lbs lighter than you were last time they saw you! Anyways, 7.5 seems like a good number. Just wondering how much longer that will take? Will it take longer to drop bf now that it is lower?

[Elliot]

hey i was just wondering how did you measure you bf.. cause at 10% you should see your abs clearly.. When i was 11 i had a full six pack with a lil bit of fat on my lower 2.. just wondering.. Nevertheless you made some crazy ass process how long did it take again?

[RockyX]

I bought one of those electrical current body fat testers, they are supposed to be accurate to the .01%. It told me 9.8%. I think that my abs are just really under developed because I seriously never worked them until this diet. And so far it has been 8 weeks of dieting.

[RockyX]

Almost hard to believe its only 8 weeks difference. I took this comparison pic for my own use but just thought I would post it to show the difference between weeks 1 and week 8. Major difference in the arms, and they have stayed the same size. You guys will be tired of seeing me by the end of my diet lol. I promise this is the last pic until I'm at least 8% (according to my body fat scale). Right now it has me at 9.5%

[RockyX]

P.s. someone please overnight me some lats

[nynsb]

Dude it's killing me watching you cut.
you are being so dedicated and committed you deserve to lose that side baggage.
I am giving you permission to just cut it off, how dare you have to deal with them at under 10%. It truly bums me out because I am dealing with the same problem but I am at least stuck at 14--15% BF
You are starting to go catabolic as you are sacrificing your pec and lat size, while not losing the waistline.
????????????

[Anadrol's girl]

Looking good man!!!!!!!!

[RockyX]

Nynsb. I will take a better shot of the abs. I was kind of pushing down with my stomach when I was flexing them. Also. I really don't think I am going catabolic because I have kept constant measurment of my chest, arms, and waist. Here's what happend.
Week 1
Chest=43"
Arms=15"
Waist=36"

Week 8
Chest=42.5"
Arms=15.5"
Waist=31"

I'll take those new shots, you very well may be right though and I might just be in denial hehe.

[RockyX]

Just posting this to give you guys a little better idea. I do admitt that I wish the fat would drop faster from the lower stomache. I've been trying really hard and I figure by the time I get to 7.5 or 8% that it will probably have significantly decrease. Does anyone else agree that it seems I've gone catabolic? My measurements wouldn't depict it, but just wondering what you guys think. I weigh 156lbs now.

[abc 1]

awesome work so far.

yes, you are catabolic and in a muscle wasting state. getting the lower ab fat off will be extremely difficult, and most likely won't happen right now.

might want to go to a maintenance diet plus 300 calories for a month or so and then start cutting again with a better caloric consumption (or ask swolecat what to do).

i think i remember seeing you were eating low calories and cheat days were infrequent. kills leptin levels. once that goes, so does the metabolism.

can try green tea with 98% polyphenols and 70% cathecins. hit up 800mg egcg a day, increases metabolism 8%. may want to start taking temperature in the am right when you wake up. will be able to tell if your thyroid has gone underactive. check mallet's thread on how to do this properly.

great dedication.

[nynsb]

Just posting this to give you guys a little better idea. I do admitt that I wish the fat would drop faster from the lower stomache. I've been trying really hard and I figure by the time I get to 7.5 or 8% that it will probably have significantly decrease. Does anyone else agree that it seems I've gone catabolic? My measurements wouldn't depict it, but just wondering what you guys think. I weigh 156lbs now.

First of all nice arm placement, problem is that when the ladies go for the hug they are still going to give you a little reminder pinch, which is a bummer since you are working so hard, why is it that woman love to find our week spot just to tease us????

Look at the picture to see the catabolic reaction.
The last comparison pic shows a full chest with some nice lats both of which seem to be missing in your lean pictures which are showing some nice ab development but also ribs vs. lats/pecs. You might want to try a clean bulk before summer and then cut again.
Good Luck

[RockyX]

well hell, I didn't realize that I was going catabolic. I just thought I was getting leaner. Why is it that the measurements haven't really changed then? And I've actually gained size on my arms? Those aren't ribs though bro, they are serratus. I am eating pretty low calories (2,000), but I do cheat once a week. Maybe it's time to up the carbs....

[RockyX]

Okay, maybe I found the problem. I recently ran out of venison, and started eating chicken breasts instead. But I didn't adjust my diet to the chicken. So I am coming out 130 calories shorter each day with the chicken breasts and never even thought of it....maybe those 130 cals through me over the line into catabolism. Anyways a tablespoon of flax in my pre-workout shake, and 100g of yams ppwo is my solution. (I wasn't getting any carbs ppwo). I'll let you know how it works.

[InsaneInTheMembrane]

Hey Rocky,

I want to commend u on the fantastic progress you have made...I myself am on a cutting diet and know how much discipline it must require....your pics prove that. However, I would like to expand on your concerns regarding going into a catabolic state...I am by no means a dietary expert, I speak much from my own experience and learning I have had from excellent educated people..so there's my disclaimer if anyone wants to pick a bone with me :dg:

Anywayz, I've looked at your diet plan and stats and it seems as if you are in a catabolic state. First off even after shedding 9%, you seem to still have lost 3 lbs muscle..buts thats okay..its part of cutting....however, your diet needs some adjustments:

1. Yours carbs are way too low....thats how much carbs you should be having the last 2-3 wks of your cutting...by doing it now, you will have no room to move.

2. Your source of protein is too much from protein powders, which is readily absorbed and doesnt allow for that added themal metabolic boost.... divert to more protein from cooked meat (chicken, fish, lean beef) and eggs.

3. Your source of carbs should just not come from honey, but incorporate low GI carbs in your PPWO (meal 4) like veggies, oatmeal and nuts.

I know this belongs to the diet forum and I am sorry...but from a fellow cutter, just trying to give my 2 cents.... :cool:

[RockyX]

Wow thanks bro. I recently adjusted my diet, both for workout and non-workout days. Please take a look and tell me what you think. I will post them below.

[RockyX]

Cutting Diet
Workout Days

Meal 1: 3 whole large eggs scramble 303 calorie 21 protein 3 carbs 21 fat
1 scoop pro rated protein 120 calories 22 protein 4 carbs 1.5 fat

Meal 2: scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat 1 tablespoon Flax Oil 130 calories 0 protein 0 carbs 14 fat

WORK OUT
Meal 3: 2 scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat
3 tablespoons Honey 180 calories 0 protein 51 carbs 0 fat

Meal 4: 1 Chicken Breast 250 calories 38 protein 0 carbs 11 fat
100g Sweet Potato 118 calories 2 protein 28 carbs 0 fat

Meal 5: 1 Chicken Breat 250 calories 38 protein 0 carbs 11 fat


Meal 6: 2 scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat
1 tablespoon Flax Oil 130 calories 0 protein 0 carbs 14 fat

TOTALS

2,201 calories
253g protein
110g carbs
81.5g fats


That's for workout days. Only difference for non workout days is, no prewo shake. Meal 2 is a Detour Bar. No Sweet potatoe ppwo. Carbs are 50g on non-workout days. Should I drop the eggs for breakfast on these days (no cardio) and eat oatmeal instead so I can get more carbs on non-workout days?

[RP7]

Rocky I just send you a PM because you hadn't updated your old thread in ages and I wanted to find out whats up..... ignore that though.

Wanted to ask you how the vascularity is at 10% BF becuase you cant tell much from those pics...?

[RP7]

BTW well done my friend

[RockyX]

Hehe thanks bro. Too late though, I already pm'd you back hehe. anyways, I am getting mad veins in my forearms, and one coming out on my shoulder. I also have one on both hips starting to come out. I'm upping the carbs now though, so not sure if all that will stay...hope so though.

[donanderson]

gj, nice job on your cutting but i wouldnt trust those electric bf% scales. When i was about 3weeks out from my competition one of those $100000 fancy sharper image scales read my bf% at 23%. Wat ever, your still cutting down nicely! good luck and keep up the great work.

[RP7]

Rocky I forgot to ask hows the strength doing... I know you have put up some very large numbers before and was wondering if you bench/squat/deadlift has changed???

Cause for me that would be the worst part of cutting - the loss of strength - I couldnt care less if my bis shrunk... as long as I get my #'s

[Just starting out]

Your about where I'm at, so I think you look great for that. Keep it up bro!!!!!!!!

[RockyX]

Thanks bros! And RP7, when I first started cutting and getting all this protein I had never recieved before I added about 10 lbs. to all of my lifts. Since then progress is kind of stagnant. But I guess that's what you can expect when cutting.

[InsaneInTheMembrane]

SUGGESTION IN CAPS

Cutting Diet
Workout Days

Meal 1: 3 whole large eggs scramble 303 calorie 21 protein 3 carbs 21 fat
1 scoop pro rated protein 120 calories 22 protein 4 carbs 1.5 fat
(PUT OIL HERE!)
Meal 2: scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat 1 tablespoon Flax Oil 130 calories 0 protein 0 carbs 14 fat
(I WOULD SUB THE SHAKE FOR TUNA OR CHICKEN, MOVE THE OIL TO MEAL 1 AND ADD 50G OATS...IF YOU CARB DEPLETE BETWEEN AM CARDIO AND WORKOUT..U R SETTING URSELF UP FOR CATABOLISM IMO..)

WORK OUT
Meal 3: 2 scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat
3 tablespoons Honey 180 calories 0 protein 51 carbs 0 fat
(GOOD TO GO!)
Meal 4: 1 Chicken Breast 250 calories 38 protein 0 carbs 11 fat
100g Sweet Potato 118 calories 2 protein 28 carbs 0 fat
(i WOULD SUB 150G MIXED STEAMED VEGGIES AND 125 G COOKED BROWN RICE FOR THE SWEET POTATO)
Meal 5: 1 Chicken Breat 250 calories 38 protein 0 carbs 11 fat


Meal 6: 2 scoops Pro Rated Shake 240 calories 44 protein 8 carbs 3 fat
1 tablespoon Flax Oil 130 calories 0 protein 0 carbs 14 fat
(I WOULD SUB THE SHAKE FOR TUNA OR CHICKEN)
TOTALS

2,201 calories
253g protein
110g carbs
81.5g fats


That's for workout days. Only difference for non workout days is, no prewo shake. Meal 2 is a Detour Bar (NO NO NO!...HAVE TUNA/CHICKEN) No Sweet potatoe ppwo. Carbs are 50g on non-workout days (IMO U SHOULDNT CHANGE IT CUZ UR BODY GETS CONFUSED...INSTEAD ALLOCATE YOUR CARBS EQUALLY THROUGHOUT THE DAY). Should I drop the eggs for breakfast on these days (no cardio) and eat oatmeal instead so I can get more carbs on non-workout days? (SOUNDS GREAT)

I would like to repeat that my suggestions are based on what is working for me...your body is different and may react differently...you could give my tips a spin for a cupla days and if nothing else, at least you can compare the old eating way to the new and see which is better. Also, I would definitely get more opinions from the bros on the diet board..they have broader experience in dealing with different body types..i am my own guinea pig :D

[RockyX]

Well I would just like to say that you guys were completely right. At the time of this post I had been struggling to get below 9.8%. I was bouncing back and forth between 10% and 9.8%. Since then I have upped my carbs by 35g and EFA's by 15g, adding nearly 300 calories to my diet daily. I have been doing that for the last week, and am now at 9.4%. I guess the complete lack of carbs may have halted my metabolism at that point?? Anyways, just another comparison between my 2nd week of diet (approx 16% bf) and now my 9th week (9.4% bf)...in all honesty, am I doing okay?

[RockyX]

And just to let you know I plan on cutting for a maximum of 4 more weeks. What do you guys think?

[someday]

i definatly think you looking cut and its totally up to you but i would start a super clean bulking diet. Pumpseekers was in here somewhere and from what i read about it a while back it was awesome at maintaining his low bf. I think if you could maintain this bf% or at least under 13 or so to keep the abs and try and get closer to 190 you would be pimpin big time. Again im the same height and that my goal but again it may not be yours. In any case again congrats on the amazing progess and im currently using your original cutting or pretty close to it for the next at least two weeks to see how its working for me....

best of luck.

[RockyX]

Yeah bro, that's kinda what I was thinking. I'm going to hit a nice clean bulk, I just can't decided when to start. I'm thinking about 2-3 weeks from now, but I'm wondering if I should eat to maintain for a while, before I hit my bulk...All things I'll have to think about I guess.

[Dude-Man]

i'd definitely say start now. The lower you get the bigger rebound you're going to have when you increase your calories to bulk.

[RockyX]

So lowering body fat from here would essentially be useless if my goal is to bulk up, but not go over 12%? If so I will start my bulk this weekend.

[palequail]

I'd definity start eating a lot more...clean calories at that......you don't wanna shrink too much.....just train super heavy and do some cardio and eat clean..

[nynsb]

I'd definity start eating a lot more...clean calories at that......you don't wanna shrink too much.....just train super heavy and do some cardio and eat clean..


Definitely try the bulk, that extra muscle you add might help burn off the last of the pooch and love handle fat.
If you cut anymore right now you are just gonna look skinny up top with a little spare tire around the lower abs.
Try some hanging leg raises and some weighten twisting move.
Make sure to keep doing cardio while bulking
Good luck you are making great progress now its just time to fine tune it for summer, babes and the beach.

[InsaneInTheMembrane]

oh nevermind

[sepjuice]

look good bro. got any before pics..

[RockyX]

I do have some before pics. Depends on what you are looking for though, I will go ahead and post both. The first pic is me 11 months ago. Second is me 8 weeks ago, and third is me now. Definately lost some muscle, but I feel I've lost even more fat, I'm at 9.2% as of right now, I am continuing to up my carbs and plan on being on an all out (clean) bulk as of the end of next week.

[nynsb]

I do have some before pics. Depends on what you are looking for though, I will go ahead and post both. The first pic is me 11 months ago. Second is me 8 weeks ago, and third is me now. Definately lost some muscle, but I feel I've lost even more fat, I'm at 9.2% as of right now, I am continuing to up my carbs and plan on being on an all out (clean) bulk as of the end of next week.

Dude you have truly stuck to your word!!!
Apparently hard work does pay off along with diet and discipline.
Can you believe that you were getting ready to go on the beach looking like that???

[RockyX]

He he, nope it's kinda hard to believe. I thought I looked prett good at the time being hehe. But again, it was people like yourself and the other bros on this board that kept me going, and I feel like I owe 100% of my progress to this board and the bros on it. Just a quick update for ya, I'm gradually upping my carbs. For the last week I have been getting around 250g of carbs (none after 6 o'clock). I have gained about 3 lbs, but my bf% is still 9.5%. I'm gonna stick with 250g for another week or two and see what happens, wish me luck on my clean bulk!

[RP7]

Fcuking do it up Rocky! Kick some ass and take no prisoners

[RP7]

BTW awesome progress.... I know I've said it b4, but if you got those delts and lats to grow you'd change the way your upper body looks.

V-taper or die!!!! sorry, thats my philosophy

[RockyX]

I feel the same way bro, I've been blasting the hell out of them, trust me, I've made serious progress on the lats. I can actually tell I have some now hehe. I was a little flat in all my weeks of cutting, but now that I've upped the carbs I feel and look a lot fuller. I will never cut carbs to the tune of 50-80gs a day again.

[RockyX]

Here is lat spread difference beginning to end. Not sure there's much of a size difference but the v-taper has improved and definately more definition........

[Hyperlite]

are you using any thermogenic supplements?

Great work, i think i remember your thread from week 1:scratch: