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  1. #1
    RockyX's Avatar
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    Me at approx. 9%. Plan from here????? Help.

    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
    Attached Thumbnails Attached Thumbnails Me at approx. 9%. Plan from here????? Help.-march25side.jpg   Me at approx. 9%. Plan from here????? Help.-march25front.jpg   Me at approx. 9%. Plan from here????? Help.-march25back.jpg  

  2. #2
    DEVLDOG's Avatar
    DEVLDOG is offline Retired VET
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    you have made alot of progress,how did you measure your bf%

  3. #3
    RockyX's Avatar
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    Quote Originally Posted by DEVLDOG
    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% +-

  4. #4
    Sorken's Avatar
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    Looking good bro.. maby some chest could work !

  5. #5
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    Lookin good dude, what kind of workout/meal plan are you on?

  6. #6
    RockyX's Avatar
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    http://anabolicreview.com/vbulletin/...ad.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.

  7. #7
    simplyjakked is offline Member
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    look good bro but probably a tad over 9% but not much definatly look good.

  8. #8
    Jackman's Avatar
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    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

  9. #9
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    barbarian is offline Banned
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    lookin good and lean

  10. #10
    Rubabanman is offline Junior Member
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    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.

  11. #11
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    definity good progress...

  12. #12
    CarbonCopy's Avatar
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    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

  13. #13
    RockyX's Avatar
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    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.

  14. #14
    Da Bull's Avatar
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    Very nice progress........keep up the hard work!!!

  15. #15
    Brazy is offline Junior Member
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    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

  16. #16
    RockyX's Avatar
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    Quote Originally Posted by 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

    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.

  17. #17
    Elliot's Avatar
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    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...

  18. #18
    RockyX's Avatar
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    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.

  19. #19
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    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

  20. #20
    RockyX's Avatar
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    Quote Originally Posted by 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
    Thanks bro and will do

  21. #21
    nynsb is offline Banned
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    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.

  22. #22
    RockyX's Avatar
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    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.

  23. #23
    nynsb is offline Banned
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    Quote Originally Posted by 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.
    Don't be too concerned about what the scale says.
    You know how to count to 6

  24. #24
    RockyX's Avatar
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    you wouldn't believe how long it took me to get that

  25. #25
    RockyX's Avatar
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    Okay guys here's the official numbers.
    159.8 lbs
    9.8% body fat
    63% water

  26. #26
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    Quote Originally Posted by RockyX
    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

  27. #27
    RockyX's Avatar
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    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?

  28. #28
    Elliot's Avatar
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    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?

  29. #29
    RockyX's Avatar
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    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.

  30. #30
    RockyX's Avatar
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    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%
    Attached Thumbnails Attached Thumbnails Me at approx. 9%. Plan from here????? Help.-week1bivs.april1bi.jpg  

  31. #31
    RockyX's Avatar
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    P.s. someone please overnight me some lats

  32. #32
    nynsb is offline Banned
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    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.
    ????????????

  33. #33
    Anadrol's girl is offline New Member
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    Looking good man!!!!!!!!

  34. #34
    RockyX's Avatar
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    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.

  35. #35
    RockyX's Avatar
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    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.
    Attached Thumbnails Attached Thumbnails Me at approx. 9%. Plan from here????? Help.-april1ab.jpg  
    Last edited by RockyX; 04-01-2004 at 09:48 AM.

  36. #36
    abc 1 is offline Associate Member
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    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.

  37. #37
    nynsb is offline Banned
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    Quote Originally Posted by 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.
    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

  38. #38
    RockyX's Avatar
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    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....

  39. #39
    RockyX's Avatar
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    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.

  40. #40
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    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

    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....
    Last edited by InsaneInTheMembrane; 04-02-2004 at 03:01 AM.

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