My 1 year cut.. Fat to lean, 53 lbs difference

[OminousShadow]

Hey everyone just wanted to share my progress so far. I've posted on the "fat to fit" thread once but it was a while ago. These are my results for one year's worth of cutting, What do you think? I slacked off here and there but I reached a few goals that I'm proud of. I was quite the chubster my whole life, I think this is the leanest I've ever been. Feels good .. man. Still never satisfied though, and YES I am going to bulk now.

My diet first starting off (Jan 09) was a basic 40/40/20 ( something close to that). Eating good foods and hardly ever cheating. And I did mostly bodyweight training type exercises, I lost 20 lbs doing that, Then I switched to a keto diet in may and lost the rest, Currently still on keto, Looking to slowly re-introduce carbs back into my diet before I begin clean bulking with a proper weight training routine (rippetoes perhaps). Time to put on alot of quality LBM !

One more thing, Wanna take a gander at guessing my bodyfat? Do you think I reached 10% BF?

I've changed quite a bit physically and mentally.. I was a depressed motherf*cker before.







Extreme lighting lol. Also I was on the phone not picking my nose.

Edited: Included pic with my face to prove I'm not fraudin.

[OminousShadow]

If you need help losing the fat, Or wanna know any tips or whatever. PM me.

[fittofattofit]

not 10, maybe 13%

[nathwoz]

Nope, I'd do a VERY clean bulk now.

[xStevenx]

very nice man, great work. Start a nice slow clean bulk. Shock the body a bit before leaning back down again.

[debrovnik]

OP should change his name to Incubus.

[krmnnghia]

Really nice job man.

[OminousShadow]

not 10, maybe 13%

Awhh.. Blistering barnacles batman, I was hoping somebody could just agree so I can stop worrying about it already. Reaching 10% that is.

Nope, I'd do a VERY clean bulk now.

Yep! Tis the plan, I'm scared about gaining fat again though.. So believe me, It's going to be extra clean. ..... With the occasional cheat meal ofcourse.

very nice man, great work. Start a nice slow clean bulk. Shock the body a bit before leaning back down again.

Thanks alot broham, Means alot comin from you.. You've come a long ways, I'll strive to even look half as good as u man.

Edited: Strive not stive.

OP should change his name to Incubus.

Good band, but was never compelled to look up the definition until now.. lol..

Really nice job man.

Appreciate it.

[nsco]

hey man awesome work!

[OminousShadow]

Bumpin this shiz.

[selffirst]

Awesome progress....

[HowBoutAPound]

Good stuff man!

[MOZZ_2102]

Very well done mate.. im about 1/2 way thru what u went through.. and i know its hard work so much respect to you! (Christmas was a killer)

But looking really good mate.

Any tips 4 me??

[TimmyZ1]

How tall are you?

[OminousShadow]

Very well done mate.. im about 1/2 way thru what u went through.. and i know its hard work so much respect to you! (Christmas was a killer)

But looking really good mate.

Any tips 4 me??

Thanks alot, You'll get there man, I found out time flys.. If you just be consistent and put in work, It will be over before you know it. & Yeah man xmas was crazy, I ended up binging a few times but it didn't effect me much.. I just had more frequent "carb-ups" on keto around the holidays. Oh and somebody else wanted to know what i did and advice too so I'll just PM you what I typed up for him. It's big though.

How tall are you?

5'10''

[mgalli921]

what was your routine/ diet like? and how long did it take? great progress!!

[MOZZ_2102]

Thanks mate.. Much appretiated. PS.. WHATS KETO???

[OminousShadow]

not 10, maybe 13%

Turns out after doing a 7 point bodyfat caliper test this morning, I am indeed 10% and maybe just a little under. It's coming out to about 9.75% I'll agree I don't look 10% in the pics I posted though, But I had a 4 lb waterweight bloat in those also.. So that's why.

Thanks mate.. Much appretiated. PS.. WHATS KETO???

PM'd you. But just incase other people wanting to know what keto is and are reading this..

Ketosis is a state characterised by elevated levels of ketone bodies in the blood, occurring when the liver converts fat into fatty acids and ketone bodies (which can be used by all of the body for energy as an alternative to glucose)

So essentially If you remove carbs from your diet, Your body is going to look to your fat intake/bodyfat for energy. But 60-75% of your daily caloric intake has to be coming from fat for it to work. The rest from protein, And limit your carb intake to no more than 30g (I'd say) per day.

The two most popular ways of doing a keto diet are called "CKD" and "TKD" Research them both.

Here's a whole forum for keto: http://forum.bodybuilding.com/forumdisplay.php?f=61

[Animall]

Nice man!!!

Did you had high carb days (refeed) in your routine?

[OminousShadow]

what was your routine/ diet like? and how long did it take? great progress!!

Read thread title again lol, 1 year. Thanks though..

My routine varied greatly over the span of a year.. But for the last 4 months I've been doing this;

Routine


MON- Either swiming, Running, Or elleptical machine in the morning / abs in the evening / elliptical at night.

TUES- Elliptical and then bodyweight exercises upon waking/ abs in the evnening/ Dumbell circuit routine at night.

WED- Either swiming, Running, Or elleptical machine in the morning / abs in the evening / elliptical at night.

THURS-Elliptical and then bodyweight exercises upon waking/ abs in the evnening/ Dumbell circuit routine at night.

FRI- Either swiming, Running, Or elleptical machine in the morning / abs in the evening / elliptical at night.

SAT-Elliptical and then bodyweight exercises upon waking/ abs in the evnening/ Dumbell circuit routine at night.

SUN- Either swiming, Running, Or elleptical machine in the morning / abs in the evening / elliptical at night. (Every other week sunday was my rest day instead)



Here's a sample of how I dieted (yes seriously)

Tried to eat every 3-4 hours every day. Ate at about roughly 2000 cals.

Note: I switched it up from chicken wings, chicken breasts and deer/hamburger mostly.

Diet During keto

Meal 1 - 4 oz chicken wings, 2 tbsp blue cheese dressing dip.

Snack 1 - 5 or 6 almonds

Meal 2 - 4 oz skinless chicken breast, 3 tbsp blue cheese dressing dip.

Meal 3 - 3.75 oz (2 patties) Bob evans breakfeast sausages, 2 tbsp hellman's mayonnaise.

Snack 2 - Slice of Provolone cheese.

Meal 4 - 4 oz chicken wings, 2 tbsp blue cheese dressing dip.

Snack 3 - 2 oz deer jerkey, 1 tbsp peanutbutter.

[OminousShadow]

Nice man!!!

Did you had high carb days (refeed) in your routine?

Yeah for the first 3 months or so I had a refeed every 10th day on keto, for 12 hours as soon as waking up I'd indulge in anything and everything. Snacks and sweets galore!!!! Pizza, Cheesecake......choco peanutbutter oatmeal Cookies. Pancakes... French toast. Lol I definitely didn't ever have a clean carb-up. I did include a meal or two of oatmeal or pasta also. And I'd only gain about 3 lbs day after, Mostly water weight that I was able to get off in about 3 days.

Err.. But the last few months I havnt been having any refeeds.. It sucks. Instead I'll just have carbs in my pwo shake after lifting at home on mondays and fridays.

[D3th 2 Aw3]

Good job brudda. Now pack on the meat!

[cybersoufiane]

Good job, your routine is somewhat similar to mine, although I eat much less than you.

[OminousShadow]

Thanks alot guys!

[JFDT]

Nope, I'd do a VERY clean bulk now.

This

[JFDT]

Turns out after doing a 7 point bodyfat caliper test this morning, I am indeed 10% and maybe just a little under. It's coming out to about 9.75% I'll agree I don't look 10% in the pics I posted though, But I had a 4 lb waterweight bloat in those also.. So that's why.

Keep in mind calipers aren't all that precise

[ViktorM]

You got results like this with bodyweight? Thats sweet man, I love bodyweight workouts.

How many cals were you eating? How many cals are you gonna eat for the clean bulk? I'm clean bulking on my first day atm, trying 2800 cals

[OminousShadow]

Keep in mind calipers aren't all that precise

Yep I'm starting a bulk in a few days.. Hoping to make 2-4 lb gains per month.

Haaha & They're accurate enough though. I used other methods as well but they don't sound right either. I suppose I shouldn't really worry about my BF percentage anyways since I'm obviously scrawny lookin and need to worry about muscle.. lol.

Got a few rough guesses from ripped guys at the gym.. avg was 10 to 11%

Navy method: 9.53%

YMCA method: 6.71% < errr I wish

Tape measurure method: 9:30

Jason pollick 7 point caliper method: 8:63

Durnin/Womersley caliper Method: 10.50

[2blikearnold]

good job brah!!

[OminousShadow]

You got results like this with bodyweight? Thats sweet man, I love bodyweight workouts.

How many cals were you eating? How many cals are you gonna eat for the clean bulk? I'm clean bulking on my first day atm, trying 2800 cals

I love them too man, I do 5 diff variations of pushups, then some pullups and chinups. I was eatin at 2000 cals, & actually I was going to start eating at 2800 cals also for my clean bulk !, We'll see how fast I gain weekly.. Then I'll adjust accordingly. They say you can only gain like 2-3 lbs of LMB per month, But good luck bro, hope we can both reap the benefits of some noob gains for our first time bulkin