Cut results...Gain muscle while losing fat? I did it!

[mlp_22531]

before


after (imageshack keeps saving my pic turned sideways) pics are also on my profile


199 23% to 183 13%

-20 lbs of fat and +5 lbs muscle for net -15 lbs

That was my exact goal for the 10 week cut. I didn't think I had gained muscle, but the bodpod verified the results.

My program for the cut:

5 days a week body weight g in protein, no carbs, fat for the rest of calories to get to maintenance minus 1200 or so calories (total of 1800 or so calories)
2 day carb up, heavy upper body lifting and heavy lower body lifting on those two days, maintenance + maybe 250 calories (about 3,000 or so), body weight g in protein, very little fat, all the rest in carbs
Basically I pigged out all weekend on carbs with lean proteins and starved myself on weekdays with protein and a little fat
45 minutes LISS 4 days a week
Mid week through the keto, one full body 20 rep sets circuit recovery workout

Other items that may or may not have been important:

--kept cardio to 60% of max heart rate
--followed strict nutrient timing guidelines with my resistance training workouts, ie. whey shake + 25 dextrose before workout and whey shake + 75 g dextrose immediately after. On the midweek workout I did zero carb before and 25-50 after.
--did a casein shake every night before bed as part of my body weight protein g's
--focused on compound exercises: bench, incline, pullups, military press, squats, deadlift, etc.
--cheated a little on my diet, i.e. a cookie here and there but for the most part hit my macro's spot on

[Shr3dJunki3]

before


after (imageshack keeps saving my pic turned sideways) pics are also on my profile


199 23% to 183 13%

-20 lbs of fat and +5 lbs muscle for net -15 lbs

That was my exact goal for the 10 week cut. I didn't think I had gained muscle, but the bodpod verified the results.

My program for the cut:

5 days a week body weight g in protein, no carbs, fat for the rest of calories to get to maintenance minus 1200 or so calories (total of 1800 or so calories)
2 day carb up, heavy upper body lifting and heavy lower body lifting on those two days, maintenance + maybe 250 calories (about 3,000 or so), body weight g in protein, very little fat, all the rest in carbs
Basically I pigged out all weekend on carbs with lean proteins and starved myself on weekdays with protein and a little fat
45 minutes LISS 4 days a week
Mid week through the keto, one full body 20 rep sets circuit recovery workout

Other items that may or may not have been important:

--kept cardio to 60% of max heart rate
--followed strict nutrient timing guidelines with my resistance training workouts, ie. whey shake + 25 dextrose before workout and whey shake + 75 g dextrose immediately after. On the midweek workout I did zero carb before and 25-50 after.
--did a casein shake every night before bed as part of my body weight protein g's
--focused on compound exercises: bench, incline, pullups, military press, squats, deadlift, etc.
--cheated a little on my diet, i.e. a cookie here and there but for the most part hit my macro's spot on

You're not 13%.

[chrismis99]

lol shredded mad funny

[csb5731]

You're not 13%.

I was thinking the same thing (I'm around 13ish myself, but think I look leaner than the above "after" - but I'm biased), but I saw the bod-pod reference.

OP, good job no doubt, you look a lot better. I’m on a fairly similar cyclical approach ("UD2.0") right now and it seems to be working pretty good.

[th3pwn3r]

The bodpod has been known to be out of calibration but I won't comment on if you're 13% or not, looking better that's for sure!

[Shr3dJunki3]

Yes I agree on the looking much better part as well. Good job.

[chud50]

your arms and muscles in general are smaller. look at my before/after pics... i'm smaller all over even though i am more muscular.