9% lol

[< <Samson> >]

Digi caliper said 9% - I call BS, more like 11-12

Damn mid section still sucks. 33.5" waist, I say drop one more inch & it will look solid

[Times Roman]

too many shadows....
...need a better pic!

[gearbox]

based on pics I give closer to 15%. to get a good estimate you need to see front, back, legs at a minimum.

[Times Roman]

based on pics I give closer to 15%. to get a good estimate you need to see front, back, legs at a minimum.

but it's Samson, and he needs encouragement....

Mate, I'd say a very clean 8%? =)

[< <Samson> >]

but it's Samson, and he needs encouragement....

Mate, I'd say a very clean 8%? =)

Thx bro


Now post up one of your pics so I can get a good idea on how to take one

[SEOINAGE]

Legs!!! I have no idea of that is accurate, you're looking really lean but yeah shadows are blocking most of you.

[< <Samson> >]

Alright I suppose. Some pics suck more than others. Srsly my main priority is measurements.

My waist is the same as last year(33.5). Weight is up 5-10 pounds from what it was a year ago. Bi's r up .5+"






I wanna lose one more inch from my waist but maintain LBM. Seems to be working so far. Even with a gyno flare up, I lost almost a 1/2" around my waist

Diet is so fvcking tough. If it wasn't for my so so diet I'd b doing even better.

[Matt007]

Whats your current weight and height?

[Cuz]

If your 15% then I'm 20 lol. Nice work buddy. I'd say 12

[SEOINAGE]

Alright I suppose. Some pics suck more than others. Srsly my main priority is measurements.

My waist is the same as last year(33.5). Weight is up 5-10 pounds from what it was a year ago. Bi's r up .5+"






I wanna lose one more inch from my waist but maintain LBM. Seems to be working so far. Even with a gyno flare up, I lost almost a 1/2" around my waist

Diet is so fvcking tough. If it wasn't for my so so diet I'd b doing even better.

So happy I decided to just do maintenance for 2 weeks, and been on recomp for a few days now and I feel great, haven't been pushing it hard yet, and I haven't gotten fat or anything, I mean I did gain 18 lbs but I was so run down depleted. Haven't even started back up with cardio, going to try to progress for a bit without it and add a tiny bit at a time.

Pushing hard non stop for so long gets old, and body fights it, I'm sure you can tell.

[bass]

I am with Cuz on this one, 10-12% judging from the second pic.

[Capebuffalo]

What's the bear on the nightstand say? Lol

12-13 is my estimate from a waist up front side pic.

Looking good. I remember your pic after your first cycle. Much better.

[Matt007]

Yeah nowhere near 15%, I would say the same 10 to 12%, same waist line bro 33.5, went down to 33" but back up to 33.5 after 2 weeks 300 cals over maintanence, needed it to upregualate a lot of things incl thyroid, back at the grind this week tho, time to start sheddin some more lol

[SEOINAGE]

I don't get how you guys only put on .5" when you go up over maintenance. I'll put on a full 2" in a week from my depleted state just going to maintenance.

[< <Samson> >]

Shit

Straight up, I control my eating pretty hard nower days. I can get fat very quickly as some may have seen. I just blow up, litteraly

I eat shit for maybe a day or 2 out of the week at most then cal deficit the rest. I wish I could have an insane stern ability to control my diet, but I just don't.


My quads are garbage, yet my calves are solid. I let my legs go to complete crap over the last year, focusing just on my lacking back and rest of upper body.


I am 5'10" & weigh in right now right under 205


Straight up if I can have a goal it would be to recomp 10-15 Lbs. I wanted to be even heavier, but it's not all that exciting. I feel like a ton of bricks already when I do work. I'm not built to be big, my dad is tiny & I was under 150 Lbs until the age of 21 - then I got straight obese.



And from what I see & figure, I will never see a true 6 pack and never have popping definition like some do & I originally wanted. It's just not in my genes. Oh well, I really don't give a shit. I already look a million times better than I ever have in the past.




Sure wish I could control myself around food better. I'm either meant to be scrawny - if I don't eat. Or - be like my mom and be straight fat.

[Matt007]

I don't get how you guys only put on .5" when you go up over maintenance. I'll put on a full 2" in a week from my depleted state just going to maintenance.

.5? And or 2" on what waist line?

[Matt007]

Samson, what worked for me is a total refeed day on sundays to cut the cravings, throughout the day I would mix 1 cup of egg whites with 1 scoop protein giving me 60g protein in one sitting and do that 4 times a day bringing my to 240g pro for the day, then at 5 after wprk its game on, I binge, I mean binge on whatever I want, 4 hotdogs, chilli chesse fries, jelly beans, 400g choc bar in one sitting till my stomach says nomore lol, usually keeps me away from that shit for the week, also drinking diet coke helps out with cravings during the week, shit some days I will drink loke 6 to 8 cans of diet pop depending on how I feel, I also munch on a lot of green, cucumber s ect and dont count that shit
Look at sundays as a reward day, **** go all out, I look at it this way, people cheat ed on there meals, **** one meal of all out in one sitting isnt gonna do **** all, helps your mind and physically cranks the metabolism one step further bro, I feel like a bloated mess, but aftet the second to 3rd day the bloat is gone and equal back out on the scale again, the rest that week is fat loss

[< <Samson> >]

Samson, what worked for me is a total refeed day on sundays to cut the cravings, throughout the day I would mix 1 cup of egg whites with 1 scoop protein giving me 60g protein in one sitting and do that 4 times a day bringing my to 240g pro for the day, then at 5 after wprk its game on, I binge, I mean binge on whatever I want, 4 hotdogs, chilli chesse fries, jelly beans, 400g choc bar in one sitting till my stomach says nomore lol, usually keeps me away from that shit for the week, also drinking diet coke helps out with cravings during the week, shit some days I will drink loke 6 to 8 cans of diet pop depending on how I feel, I also munch on a lot of green, cucumber s ect and dont count that shit

LMAO


That's kinda what I do


Straight deficit for as many days as possible. Eat all my protein, then eat a bunch of shit. Enough to make me not want to eat crap for days. Seems to work so far


Sure wish I could be like these super pros I see. These guys and gals go months without a slip up in their diet. They look so awesome and extreme. But, I just love living like a normal person too much.

It feels so rough to be in a extreme cal deficit for days on. I have no clue how they sleep

[Matt007]

They dont, the magizines say they do, but its total bs, there human too, what they sayin magizines is total bs that they stick to there diet all year round, everyone has to live everyonce in awhile, doing it here and there isnt going to effect your progress as long as u stay in a deficit during the week and dont binge out in the next few days u are going to crank that metabolism even higher

[Matt007]

Buddy of mine is iffbb pro, **** he uses the iifym approach for his diet, looking at what he eats u would never imagine he looks the way he does even contest shape he eats the same
I shake my head as some days I catch I ride with him after the gym and he will go straight to wendy's order a baked potato, grilled chicken sandwich minus the bread lol, and maybe a herseys choc bar for desert lol

[Matt007]

When I am dieting down I find sugar free gum, diet pop, and a lot of greens cut the cravings

[Sicko]

Samson, what worked for me is a total refeed day on sundays to cut the cravings, throughout the day I would mix 1 cup of egg whites with 1 scoop protein giving me 60g protein in one sitting and do that 4 times a day bringing my to 240g pro for the day, then at 5 after wprk its game on, I binge, I mean binge on whatever I want, 4 hotdogs, chilli chesse fries, jelly beans, 400g choc bar in one sitting till my stomach says nomore lol, usually keeps me away from that shit for the week, also drinking diet coke helps out with cravings during the week, shit some days I will drink loke 6 to 8 cans of diet pop depending on how I feel, I also munch on a lot of green, cucumber s ect and dont count that shit
Look at sundays as a reward day, **** go all out, I look at it this way, people cheat ed on there meals, **** one meal of all out in one sitting isnt gonna do **** all, helps your mind and physically cranks the metabolism one step further bro, I feel like a bloated mess, but aftet the second to 3rd day the bloat is gone and equal back out on the scale again, the rest that week is fat loss

I followed this type of "re feed" " cheat day protocol as well and it worked great for me.
I was over 250lb @ 6' 1 1/2" with 26% bf
I followed a 6 days controlled macros (cal. deficit )with 4 day workout 2 day cardio 1 day rest and binge and dropped to 200lb @ 19% bf.
I over the last 6 months have put on 10lbs and am at 22% bf because I fell off with my workout routine. but kept up the binge day!!
This kind of lifestyle only works if you are completely dedicated to your workout routine. I have found it doesn't work if the calories are not burned off during the week with workout & cardio (no real mystery to that bit of knowledge!!)
I am convinced that it actually aided in my weight loss as it confused my body so that it could not adjust to the calorie deficit during the week.
A lot of good inspiration pics here lately are getting me motivated to get back into my routine. I worked too hard to slowly slip back into fatness!!
Looking lean OP!!
You too Matt!!

[Matt007]

Thanks sicko, yeah completly agree bro, it can easily be put back on using that approach if your training or diet is subpar during the week, even if I am bulking ill add in one to 2 cheat meals during the week, not a big feast obviously due to fullness already from bulking but using the iifym approach still counting the cals I consume but a greasy chessburger and fries keeps me in check from time to time on a bulk lol

[< <Samson> >]

It depends

I spoke with a legit handful of people that look so sick and intense. One guy - this guy's physique was dope, straight 7 pack looking like he was cut from granite - straight up said he ate fast food at least 3x a week

One other guy - looked even more intense than the other. He said he did IIFM continuously and did not focus on what he ate

A girl I talked to - she looked beyond cut, said she hasn't had a cheat meal in over 2 months and had a exact diet every day

My main man at the gym - a decade older than me & looking like I would like to somewhat look some day. He eats 6x a day and just does his best to keep his diet strict


It just depends on what works for you. After doing this shit as long as I have I know some things just don't work for me.

[Matt007]

Agreed bro, whatever works for u, everyone is dif

[Black]

I think people try to cut/restrict calories for too long. I've been on restricted calories for about 3 months. Its now gotten to the point where a re-feed/cheat meal doesn't do the trick. I'm hungry.

So my approach now is to increase calories closer to maintenance or until I feel satiated. Run that for a few weeks, monitoring cuts and appearance with weekly progress pics. If things start to look like I'm putting on excess fat, adjust as needed.

[Matt007]

Agreed black, what I did, also helps to upregulate things exspecially your thyroid from dieting for a long period of time, ran 300 cals over maintanence for a few weeks, now back dieting, I am in a contest on another forum lol, called the summer shredder, goes from now to july 23rd so got some more work ahead of me to cut some more, wanna win or atleast place haha, free prizes cant complain

[992Envy]

Looking good. Vote 13

[< <Samson> >]

13% sounds fair from right there. I lost another 3 Lbs. since the pics, which should drop me another % or so

From what I can tell, I got another 5+ pounds if shit wight to lose to put me into the single digits.

My avi is most current ATM

[Matt007]

Where do u hold majority of your fat bro, mine is innthe lower back region, didnt start to peel off for along ass time, last to go obviously, damn stubburn ass fat

[< <Samson> >]

Where do u hold majority of your fat bro, mine is innthe lower back region, didnt start to peel off for along ass time, last to go obviously, damn stubburn ass fat

My lower gut, my moobs, my back is just fatty over all and my ass/quads are the worst.


It just inches off so slowly