9 week cut, 5 weeks to go. From 96kg to 79.8kg

[snorkles]

Hi its late at night right now, so Im not gonna post all the info. But just came here to share my pics. As you may know me posting in this forum, you may have already seen snippets of my pics during the year. Been training for 3 years, bulked seriously for 14 months of them (7months, cut then another 7 months). These are my end of bulk September 2009-February 2010 pics weighing 96kg and right beneath them are my latest pics weighing 80kg on 13 May 2010 (weighed 79.8kg this morning).

Sorry not embedding images because there are a lot. Diet is tapering carbs during the week and carbing up well on every Sunday.


End of bulk 14 feb 2010

http://img138.imageshack.us/img138/3570/004ca.jpg
http://img99.imageshack.us/img99/787/003vwa.jpg

May 13th 2010

http://img405.imageshack.us/img405/2708/hpim0684.jpg
http://img156.imageshack.us/img156/1596/hpim0685.jpg
http://img294.imageshack.us/img294/3729/hpim0686.jpg
http://img85.imageshack.us/img85/3695/hpim0687.jpg
http://img526.imageshack.us/img526/3565/hpim0689h.jpg
http://img109.imageshack.us/img109/3073/hpim0691.jpg

[Steve J0bs]

Congrats. You already look ripped... in 5 weeks you're going to be a beast. Keep it up.

What are you doing to lower your bf? Cardio? low carbs?

[snorkles]

Congrats. You already look ripped... in 5 weeks you're going to be a beast. Keep it up.

What are you doing to lower your bf? Cardio? low carbs?

cardio right now 2 hours a day from monday to sunday. starter with 15mins in the morning, 20mins after training, increased 10minutes every week. carbs i started with 300g maximum daily then every week i decrease 10g from every day. right now i am at 190g maximum. minimum 110g. bcaas to preserve muscle obviously.

[snorkles]

New pics 2.5 weeks Out


http://img340.imageshack.us/img340/7320/013rc.jpg
http://img153.imageshack.us/i/011sh.jpg/
http://img101.imageshack.us/i/009lh.jpg/
http://img697.imageshack.us/i/007dwy.jpg/
http://img687.imageshack.us/i/005gfr.jpg/

[BobbyHeinz]

wow you look awesome dude.Care to post your diet?

[Big_Carphuna]

Came into this thread expecting to say "You're probably cutting way too fast"...but clearly not the case! You certainly know how to do it right!
Great job.

[snorkles]

wow you look awesome dude.Care to post your diet?

basically i taper carbs my friend.

right now (last 2 weeks, i am at:

130g,100g,160g,130g,100g,160g,then a massive carbup on every sunday (and I mean massive,as In eat what i can practically can).

during the week my only carbs come from plain rice cakes, white rice and raw oats (which i stopped taking 3 weeks out to reduce the bloatness and harden more).

protein comes from fish and chicken and whey and egg whites.

fats come from olive oil with my late night vegetables and from the 1 whole egg daily with my preworkout rice.

[rojomcdojo]

Awesome work man, looking really ripped.

[snorkles]

Came into this thread expecting to say "You're probably cutting way too fast"...but clearly not the case! You certainly know how to do it right!
Great job.

guided well through a nutritionist who competes mate. not only my merit hehe, the diet is PERFECT planned.

[latyka]

good job, trying to cut also, im not as disciplined as you, but still got some progress. keep up the good work

[stratoo]

Wow, I wish I could change weight that easily...

[HughGRection22B]

Wow dude the difference in your face is incredible! good job bro


How did you get rid of those terrible stretch marks? did you go for some laser treatment?

Cheers

[M12]

Is the carb re-feed day basically an "eat what i like" thing?


Also is your diet as strict when bulking?

[mti87]

Good shiit dude, looking good and congrats on the successful bulk and cut. Since you have a great advisor you should share your in detail your bulk and cut diet and workout juuuuuusstttt a thought.But for real looks good.

[snorkles]

Wow dude the difference in your face is incredible! good job bro


How did you get rid of those terrible stretch marks? did you go for some laser treatment?

Cheers

They just went by time, I didnt do oil because I hate sticky things lol.

Is the carb re-feed day basically an "eat what i like" thing?


Also is your diet as strict when bulking?

It is 10000x stricter. Dont get me wrong, my bulking diet was programmed 7 months same food,same times everyday. But when i bulk im happy seeing progress, im happy cuz I am eating pracically things that I like (i went for the lee priest approach during my bulk (eat as much as you can,be fat dont care,) but during cut my mind ****s up badly due to the lack of carbs.

carb re feed day is about 500-600g of carbs. i practically like to carbup with pasta bolognese or pasta with tuna since those are my favurite plates.

[NextProtege]

I think what you've done in this short amount of time is amazing. Next time give yourself a little more time dieting though to make sure you dont have to rush or lose muscle in the process. 13-15 weeks at the bodyfat you originally started would have probably been ideal. Either way, you're on the right track and should be able to walk on stage with confidence. My only critique is that your rectus abdominus (six pack muscle) is very shallow and could use some more thickening to make you appear leaner. Great job OP, post the results of the contest

[snorkles]

I think what you've done in this short amount of time is amazing. Next time give yourself a little more time dieting though to make sure you dont have to rush or lose muscle in the process. 13-15 weeks at the bodyfat you originally started would have probably been ideal. Either way, you're on the right track and should be able to walk on stage with confidence. My only critique is that your rectus abdominus (six pack muscle) is very shallow and could use some more thickening to make you appear leaner. Great job OP, post the results of the contest

thanks for the comments. I am not competing my friend, 2.5 weeks out is the fact im 2.5 weeks out from a pohotshoot hehe.Will post the photos here. My cut is going to last 16 weeks. im in the final 2.5 right now. I know, I admit, If i slack something in bodybuilding it's abdominals. I ****in hate training them.

[nonchalant]

awesome work man...

I'm surprised you did it with 2 hour cardio sessions as everyone is so anti. You just knocked back some xtend/bcaa's and did this fasted or?

Congrats again...

[mr_ben]

hey brah, hw are u going to get rid of the stretch marks?

looks good

[nathwoz]

Holy **** man, gj.
I'm on a mini cut at the moment, just a 5 week one before my holiday, since im relatively lean anyhow just want my abs lulz to poke through more.
I'm just sticking to very low carb, (oatmeal, bit of potato..cant stand rice sadly) before 5pm and then no carb at all rest of day just high fat/protein diet, and high cardio 3-4 times a week. (HITT)

214p @ 15% bf atm, reckon I could throw down to 11% if i have a strict diet etc?

sorry to run in on your thread but you obv know ye stuff.

[BigBoyAdd]

F me
Some hard work right there well done mate

Q: U do 2hours aday of cardio, what type and how hard. Also how the hell do u fit ur lifting program in. Is it a split AM- cardio PM- weights+cardio ?

Would u say cardio was a big factor in ur great cut, yet unfished

[snorkles]

awesome work man...

I'm surprised you did it with 2 hour cardio sessions as everyone is so anti. You just knocked back some xtend/bcaa's and did this fasted or?

Congrats again...

Remember i did not start with 2 hr cardio per day 1. my body wasnt capable of 2 hours i was so fat, 2. didnt need that such cardio to lose the first kilos of fat. I started with 15mins and 20mins and added 10mins cardio every week up to the point where I got to 60mins empty stomach morning and 60mins post workout. I took BCAAS's to preserve muscle,especially on empty stomach. Morning cardio was fast pcaed walking, post workout cardio was more of HIIT. 4mins walk,2mins jog and when I was in my best shape during my last 3 weeks i worked with 3mins fast waslk 3 mins jogging. Play with it around, as long as ur diet is in check you will lose the fat no matter what.

hey brah, hw are u going to get rid of the stretch marks?

looks good

Dont know lol dont care a lot about them to be honest.

Holy **** man, gj.
I'm on a mini cut at the moment, just a 5 week one before my holiday, since im relatively lean anyhow just want my abs lulz to poke through more.
I'm just sticking to very low carb, (oatmeal, bit of potato..cant stand rice sadly) before 5pm and then no carb at all rest of day just high fat/protein diet, and high cardio 3-4 times a week. (HITT)

214p @ 15% bf atm, reckon I could throw down to 11% if i have a strict diet etc?

sorry to run in on your thread but you obv know ye stuff.

carbs post workout are not bad as long as u are regulating how much you are taking.as I said u can do HIIT, but watch out to preserve muscle using BCAAS and taking at least 250g of protein daily. (i am curently taking 265 g)

[snorkles]

F me
Some hard work right there well done mate

Q: U do 2hours aday of cardio, what type and how hard. Also how the hell do u fit ur lifting program in. Is it a split AM- cardio PM- weights+cardio ?

Would u say cardio was a big factor in ur great cut, yet unfished

Generally my day is :

Wake up, IMMEDIATELY take bcaas (3 capsules) and walk for an hour fast paced.

4-6 hours after I wake up I am lifting for 1hr and 15mins.

(my routine is Mon-Saturday:

back-shoulders-biceps-chest-legs-triceps)

as soon as I finish lifting I take 2 capsules BCAAS and imediately cardio for another hour. generally HIIT. (treadmil (my fave) or airwalker only machines I use)


Yes cardio along with diet is the key. The lifting is just there to preserve the muscle.

[BigBoyAdd]

Generally my day is :

Wake up, IMMEDIATELY take bcaas (3 capsules) and walk for an hour fast paced.

4-6 hours after I wake up I am lifting for 1hr and 15mins.

(my routine is Mon-Saturday:

back-shoulders-biceps-chest-legs-triceps)

as soon as I finish lifting I take 2 capsules BCAAS and imediately cardio for another hour. generally HIIT. (treadmil (my fave) or airwalker only machines I use)


Yes cardio along with diet is the key. The lifting is just there to preserve the muscle.

Thanks for that.

Ive mad a thread on this but u seam to no ur sh*t so Ill ask here:
I have had a calve issue for awhile. Im going to be doing a mad cut and was thinking of dropping legs for 12weeks and just working the upper body.

Im going to be doing some running after weights, even thats a little to much for my calves at mo. So it will be light

So is it ok to just leave off legs. Im not building its all about getting red of that fat


THANKS

[snorkles]

Thanks for that.

Ive mad a thread on this but u seam to no ur sh*t so Ill ask here:
I have had a calve issue for awhile. Im going to be doing a mad cut and was thinking of dropping legs for 12weeks and just working the upper body.

Im going to be doing some running after weights, even thats a little to much for my calves at mo. So it will be light

So is it ok to just leave off legs. Im not building its all about getting red of that fat


THANKS

well 3 months without legs is going to effect your performance on cardio but if you plan to just walk fast paced it should not kill your results. +doing legs on a cut will shred a lot of fat, LEGS burn most calories as goes for bodyparts. but if you are injured you cannot do anything! as I have always said and believed DIET is the number one thing in this sport. At times, a cutting diet can be so extreme and well planned that even if you lift for 1 hour and go home and just watch tv you still lose the fat.

[BigBoyAdd]

snorkles
What supplments do u rate for a cut. Now Ive never use BCAA before, well its in my whey.

Im using on this cut:
WHEY
FISH OIL

and maybe towards the end EC stack ?

If I get BCAA how meny grams daily do u think ????

[snorkles]

snorkles
What supplments do u rate for a cut. Now Ive never use BCAA before, well its in my whey.

Im using on this cut:
WHEY
FISH OIL

and maybe towards the end EC stack ?

If I get BCAA how meny grams daily do u think ????

Will get back to you guys after I workout mates. Im off for now. cheers

[.aeterna]

great progress bro, glad to see someone who is got lean with a **** load of cardio.

[mr_ben]

Dont know lol dont care a lot about them to be honest.

but its summer and u'l do photo brah. u need to show em. but isnt the stretch marks would be bothering?

benitez going to inter.LOL.

[strong_strength]

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