Start of diet 2009

**Joker111086** · 01-12-2009, 10:50 AM

Age:22
Weight: 235
Height: 6'0

now plz cretique, i beleive im about 14-16% body fat not 2 sure tho, most of my fat is in my midsection and lower back so when i do that stupid test with the hand clamp for body fat i always fall into about 12-13% but i kno thats bullshit cuz i have meaty love handles... lol.

I went on the "how to cut" diet 2day and im just chowin down on around 200-250g protein a day with 3 meals of carbs breakfast, PWO and 2nd 2 last meal which is 2 servings of brown rice. let me kno what else i can do 2 cut myself faster, i want to be around 8-9% body fat by the end of february

**Joker111086** · 01-12-2009, 11:01 AM

o this is after my first meal of the day after waking up i want to shred my lower back fat and my lower belly fat more then anything else. i work only 2 days a week so, i tend to be hardcore about this diet, and i been trying to get to sleep b4 11 but its hard when my body is used to going to sleep @ 2-3am every day. working on it tho, and as for going out i like to do that and drink and if i do what should i drink? i kno its not good for me but i have a lot of bdays comming up i kno not to drink 2 much but they will expect me to drink a little.

**Matt** · 01-12-2009, 11:09 AM

I would guess your bf at about 18/20%, but you have a very good base to work with. With a good diet and training routine you could end up being a monster.. Good luck..

**manwitplans** · 01-12-2009, 11:27 AM

Looking good, alot of musclemass aswell as a bit of fat.
Take it slow, and you will look that much greater when you are ripped, no muscleloss and no loose skin!

**Joker111086** · 01-12-2009, 11:28 AM

hopefully, im pretty strong as it is, i do supersets of everything i do, is that good? like bicep curls ill do around 12-15 reps 50lbs each hand and then ill quickly run and grab the 30lbs and do as many as i can until i cant do it anymore. i basically do this with all my exercises. is this a good thing 2 do?

**Matt** · 01-12-2009, 11:35 AM

How about squats??

***FireGuy*** · 01-12-2009, 11:43 AM

Goals are great but I would suggest setting them a tad more realistic. From where you are now it's highly doubtful you are going to get anywhere near 8-9% BF in 7 weeks. Get your diet and cardio in check and the fat will start to slowly peel off.

**Deltasaurus** · 01-12-2009, 11:49 AM

id say 16-17% u have an excellent build, Lift heavy to Maintain the Muscle 5-10 failure at 10, And use Diet and Cardio to strip away the fat, you could get down to 10 person slowly in like 3-4 months and now have much loose anything, then tan lightly for 2 months and its SUMMER!!!

check ur PM's

**Joker111086** · 01-12-2009, 12:31 PM

well yea i have a hardcore workout plan till end of february, then back to work i go so i cant be exactly on diet and exercise cuz i gotta work around my work schedual so i want to get as close as i can to 10% b4 march

**Joker111086** · 01-12-2009, 12:33 PM

squats i usually do sets of but i switch up the routine, like squat then ill do a set of calves right after and repeat, then ill go over and do quads and hamstrings back to back just like the squats and calves. ive been doin this to keep my heart rate up so i wouldnt have to do as much cardio because i ate like a house the past 4 months, wasnt the best food ever, but i tried my hardest.

**got fina?** · 01-12-2009, 01:08 PM

Yes i agree with others. I would also guess bf at around 18%.

I also think its very important to set realistic goals, or what ends up happening is youll lose interest.
When im cutting down i try to shoot for no more then maybe 2 lbs a week. And im happy if i lose 1%bf a week.

You r looking good though brother and with the proper diet, you could achieve anything.

I say pay more attention in the kitchen and less at the gym.

Good luck.

**XD40** · 01-13-2009, 11:12 AM

I just got my BF checked yesterday with the caliper and i was 15.6 (dont laugh) and he seems slightly slimmer than i am.....18-20%??? id say about 15 max.JMO

**retrowbridge** · 01-13-2009, 08:35 PM

It's funny that my goal is to get down to about where you are now and see what happens after that. Good luck.

**Joker111086** · 01-18-2009, 05:14 PM

yea i checked a body fat thing u grab @ the gym, says im 18% body fat, but last time i calipered and used the formula i was 14%, but that was b4 my bulking phase around september

**Joker111086** · 01-18-2009, 05:20 PM

and that electronic shit my friend did said it made him gain 3% in a week, cuz he calipered a week b4 so im guessing im around 15-16 in those pix, this week im gonna base my body fat % around that machine and just subtract 3% to get a better figure