Follow my 2009 summer cut

**ADB007** · 10-23-2009, 05:48 AM

Hey guys
My last thread was getting a bit long, so
decided to start a new thread to document my cut this year.
I went on a bulk for +-3months over our winter here in South Africa. Now I have been cutting for 2 and a half weeks getting ready for our summer.
I will post weekly progress pics.

First 2 pics, as seen in my last thread are results from my bulk. I wasn't very big before, always went for the smaller ripped look, so this bulk was quite new to me.
Last 3 pics are pics taken this morning, after i have been cutting for about 2 and a half weeks. I cut very strictly just btw.

My goal is to get to around 6/7% bodyfat by dec 21st. I will track my progress the entire way. Those who have seen my other threads will remember last year dec I was around 8%. I haven't had my bodyfat tested recently but by looking at my pics this morning I would guess I am around 12/13%

Please feel free to ask any questions

**Okinawa_Power** · 10-23-2009, 05:57 AM

It shows you added more size and still maintained your BF....Looking good!

**Critical Mass** · 10-23-2009, 08:25 AM

Looking solid. Nice shoes btw.

**TheMax** · 10-23-2009, 12:12 PM

Looking good!

What are your stats? height and weight?

**hybrid83** · 10-27-2009, 07:10 PM

good job

**Dukkit** · 10-27-2009, 07:23 PM

good work

**ADB007** · 11-05-2009, 12:24 AM

Updated cutting pics week 4

Stats:

22 years old
height 5'7
weight 68kg

**Vitruvian-Man** · 11-05-2009, 12:57 AM

I would put you at 9%

I would like to see some leg pics though. a back shot too perhaps.

bump for Fireguy1's opinion here. He's the man to ask for BF.

**ADB007** · 11-05-2009, 01:09 AM

legs are lagging, even though i do train them quite hard. I will post legs/back tomorrow

**Vitruvian-Man** · 11-05-2009, 11:02 AM

bump for BF estimations.

**ADB007** · 11-05-2009, 11:28 AM

I will use a better camera for my next shots.

I'm planning on cutting down to around 6/7% by dec 25th. I think I can do it. I haven't cheated since I started my cut and I'm not planning on cheating until I reach my goal. I do have a re-feed once a week though.
The only cheating i'm guilty of is going out and having a couple of drinks with my mates once every +- 10 days, but I keep it to johnny black with water and ice only, no mixers.
I'm losing fat steadily, and will keep posting pics every week

***FireGuy*** · 11-05-2009, 01:46 PM

Originally Posted by Vitruvian-Man

bump for BF estimations.

Sometimes the lighter guys register a bit higher in bf% than they look. This is due to the fact they dont carry that extra muscle to bring the ratio up as much as bigger guys. This is why women give up around 5-6% look to men. A female at 15% will have the same look from a leaness perspective as a male at 10%. I would agree the OP has a 10% look to him but being he is on the wrong side of 150lbs if he were to get measured hydrostatically he may show numbers closer to 12-13. He looks good either way.

**ranging1** · 11-06-2009, 06:05 AM

u look great man but i think u need to put on some more muscle, just rally think ull look better with another 5-10kg of lean muscle on ya

plus with more muscle u can eat more and dont ne to diet as strictly and low calorie

**Free Will** · 11-08-2009, 07:08 AM

looking good .....chest needs some solid work .....you have heaps more potential there

**ADB007** · 11-15-2009, 04:34 AM

Progress pic taken today.

Holding a lot of water due to today being my refeed day.

**inheritmylife** · 11-15-2009, 01:16 PM

It could very well be because of your refeed, but you look as if you've added some size in your chest and shoulders while getting leaner. Adding muscle during a cut is a sure bonus. Good job!

**ADB007** · 11-18-2009, 10:28 PM

some updated cutting pics..

**Monster87** · 11-19-2009, 03:15 AM

Added some size in the arms and shoulders. Lookin good!

**ADB007** · 11-24-2009, 01:16 PM

Some new progress pics

**Okinawa_Power** · 11-25-2009, 05:37 AM

Originally Posted by ADB007

Progress pic taken today.

Holding a lot of water due to today being my refeed day.

You look really good!!!!! Great job!!!!

**ADB007** · 11-26-2009, 01:55 PM

new progress pics

**ADB007** · 11-29-2009, 08:06 AM

Side and back pics

**Wayne55** · 12-02-2009, 05:06 AM

Nice progress mate

**suprman09** · 12-02-2009, 10:48 PM

what kind of diet are you on?

**CaliPhotog** · 12-03-2009, 06:01 AM

Great work man! ...but pull up your f'ing trousers! Hahaha. Looking really good. How high did you let your BF get during the winter, and what type of diet are you following with a re-feed day? Extreeme calorie deficit?

**BigPimpin76** · 12-10-2009, 01:07 PM

Nice job dude .
What are your stats??

**tronics** · 12-10-2009, 03:09 PM

Originally Posted by suprman09

what kind of diet are you on?

+1 great job buddy your looking great...im also wondering what kind of diet you on now? thanks

**bjpennnn** · 12-10-2009, 03:20 PM

impressive keep up the good work.

**ADB007** · 12-11-2009, 01:18 AM

My average day looks something like this:

5:30 am
Quinoa porrige (Quinoa, soy milk, boiling water, peanut butter and scoop of 100% egg vanilla protein powder)
5 eggs (1 whole, 4 whites)
some fruit

8:30 am
chicken breast with quinoa + sweet potato

11:30 am
2 chicken breasts with quinoa + sweet potato and avocardo/olives

2:30 pm
chicken breast or tuna with quinoa + sweet potato

5:30 pm
100% egg protein shake (after training)

6:45 pm
Chicken breast or fish with veg (No carbs at night)

On a saturday, for my refeed, I double my carb intake (some meals even triple). I keep my protein intake the same and drop the fats

**BigPimpin76** · 12-18-2009, 05:03 PM

Originally Posted by BigPimpin76

Nice job dude .
What are your stats??

Bump

**ADB007** · 12-29-2009, 07:25 AM

age: 23
weight: 187 pounds
bf%: +-8
height: 5'7

On holiday at the moment, so thats why I haven't been online much. but here are some new progress pics

**KnowHope** · 12-29-2009, 09:51 AM

That's a situation.

Great job man, definitely noted this thread. Inspiring.

How did you find the cruise you were going on? Hinder your progress any?

**Deltasaurus** · 12-29-2009, 09:54 AM

your 5'7 190 thats crazy never wuda guessed it from those pics u looked taller and lighter.

what are you lifts like?

**Deltasaurus** · 12-29-2009, 09:59 AM

any leg pics?

and are u natty?

**vishus** · 12-29-2009, 01:49 PM

^^was about to ask the same question, need to see legs. who cares how small or big they might be, we arent here to bust ur nuts. looking lean otherwise. show some leg pics.

**Deltasaurus** · 12-29-2009, 03:37 PM

lean as heck right now how much leaner u goin for?

**ranging1** · 12-29-2009, 11:00 PM

Originally Posted by ADB007

age: 23
weight: 187 pounds
bf%: +-8
height: 5'7

On holiday at the moment, so thats why I haven't been online much. but here are some new progress pics

187, 5'7 at 8%bf? , wow u look alot lighter i thought

**ADB007** · 12-30-2009, 11:09 AM

Originally Posted by ranging1

187, 5'7 at 8%bf? , wow u look alot lighter i thought

ye sorry i converted the units wrong. We use kg's here in sa. I weigh 68 kg. Not sure what that is in pounds

I got slightly leaner than that last pic when i arrived at my holiday destination last week, but my diet has been terrible over the last 8 days, so i have put on some bf% and i am holding plenty water. Feels bad man, but i will get back on track when my vacation is over

**Stevin85** · 12-30-2009, 05:02 PM

Thats around 147lbs.

Great work on the cut!

Where in SA you from, let me guess you did the Miller Rock the Boat Cruise?

**ADB007** · 12-31-2009, 03:07 AM

I'm from Bedfordview in JHB. U?

Ye i did go on the miller cruise. Was the biggest party of my life

did u go?

The actual cruise never really hindered my results, i actually found that i lost some bodyfat because we were always active. I also trained on the boat and kept my protein intake up. But when i returned home from the cruise i suffered bad from post cruise motion sickness which hurt my progress a bit because i couldn't at all train for about a week