Current Events > Finished cutting at 17 weeks. Final stats: 195 ---> 154 pounds, 9% BF (pics)

(+) Yeah! (+)

My goal was to get to single digit BF %, went to a nutrition clinic and they hooked me up this device that scans my BF % using electrodes. Final result was 9%.

https://imgur.com/rrw2N7K

Here's how I did it. It was probably 80-90% diet and the rest working out.

Diet:

-Did not count calories OR macros, ate 5-6 meals a day until 80% full

-Diet focused on lean protein (chicken/fish/whey only), healthy fats (avocado, almonds, olive oil, milled flax seed), and leafy green (spinach) and cruciferous vegetables (broccoli, cauliflower). Moderate fruit (berries and bananas) and low amounts of fibrous whole grain carbs (1/4 to 1/2 cup oats per day). That was really all I ate for 17 weeks.

-No cheat meals at all - only a glass of straight vodka on my birthday

Workout (average 5 x week, sometimes 6):

-Barbell power lifting and strength training 3 x week. The program I went with is called "Heavy light medium", because it allowed me to also do intense cardio on the off days. I went with front squat over back squat, bench press, overhead press, sumo deadlift, dips, and pull-ups. No ab work.

-Cardio was jump rope HIIT 2 x a week. 5 minute warm up at jog pace, followed by 15 minutes of alternating 30 sec sprint, 30 sec jog

-Some martial arts (brazilian jiu-jitsu)

-Occasional LISS on incline treadmill

What's next?

The first thing I did was ate over a pound of Reese's. Now I need a new goal. I want to bulk up to a lean 170.

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GregShmedley posted...

Goddamn man. Good for you. How old are you?

Just turned 28.

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noice
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GregShmedley posted...

BendoHendo posted...

GregShmedley posted...

Goddamn man. Good for you. How old are you?

Just turned 28.

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That's honestly inspiring.

I'm about to turn 27. I'm out of fucking shape to hell and back. I just started working out lightly the past week; about to take a post workout shower actually. I'm going slow with it due to recovering from a leg surgery but I'm going for it. Working on the diet as well.

Congratulations again. That's fucking awesome.

You can do it man. Trust me, you can do it. I've always been a horrible athlete and not gifted with muscle mass or strength. But if you are willing to outwork everyone, you can achieve anything in the gym.

My advice is to laser focus on your diet, and it really won't matter what you do/don't do in the gym.

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Not at all the physique expected from the haircut topics

Better shape than my peak and that was 5 years ago....kind of inspiring, but my laziness knows no bounds

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BendoHendo posted...

ate 5-6 meals a day until 80% full

How did you determine this percentage?

Also, 9% body fat jesus christ you fatfuck put down the fork
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I've been thinking of doing similar. I've really let myself go. Not to the point where I can't put my clothes on, but I can't even see any abs anymore. This is some impressive and motivating stuff, tc.
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Damn dude, post this on the martial arts board to motivate people. You did this on psyche meds too, right? Even bigger props. You might be lower than 9% BTW now you can get a career in the fitness industry :)

CommonJoe posted...

BendoHendo posted...

ate 5-6 meals a day until 80% full

How did you determine this percentage?

I went by feeling stuffed is 110-120%, being full/completely satisfied is 100%. So I ate until no longer hungry. The point is, just eat less lol.

Also, 9% body fat jesus christ you fatfuck put down the fork

lincoln002 posted...

Damn dude, post this on the martial arts board to motivate people. You did this on psyche meds too, right? Even bigger props. You might be lower than 9% BTW now you can get a career in the fitness industry :)

Yeah, taking Nardil currently. It still messes around with my fat metabolism. What made me gain all the wait was Remeron and Olanzapine. F*** those meds.

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