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  1. #1
    Registered User PhitnessMMC's Avatar
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    Help reaching lower body fat % (Pictures included - before and after)

    Hi, im a new member here but not new to working out. Im 23 years old and started to lift when I was 16 with little experience. Over the last years I have been more serious with my training and dieting. But im no pro when it comes to dieting.

    I have been "dieting" for 8 weeks now and started when I was at around 162.8 lbs.
    When dieting I didnīt measure my food like Iīve done these past weeks, but from measuring now I think my my calorie intake at that time was at around 2000-2500.
    With macros looking something like, Protein: 250 gram, Carbs: 150 gram, Fat: 60-70 gram.
    I have always eaten clean and measured my food by eye, you guys know what I mean. After so many times you just know how much the meat weighs by looking at it.
    But I wanted to know exactly how much I ate, so I started to measure my food on the scale again.
    After 8 weeks I have definitely lost body fat as my abs are more visible and I dropped some pounds. However my goal is to get ripped as much as I can by the end of this summer, so I can start on my lean bulk and put on some mass again.

    I workout intense 5 days a week, heavy weights even with a calorie deficit. I have gotten stronger while dieting.
    Now after measuring and some thinking, I want to go lower on my calories, 1500 Kcal. I have read some threads on the forum about 1500 Cal a day diet and their are many members who dont recommend going that low. But with my height and weight taken in consideration, I think its doable for me. I have done this for a week now and donīt have any problems with working out.

    Height: 5ī6
    Weight: 156.2
    Bodyfat: 10-13%? (Judging from other members on the forum).


    My current macros are: Protein 205 gram, Carbs 100 gram (60 gram on off days), Fat 45-50 grams.
    Calories: 1500 Cal +/- 20%

    With 1500 calories I manage to get 5 meals and dont go around hungry.

    Whats your guys opinion on this? Should I stick to the 1500 Cal or increase? Any other tips a welcome.

    I attach some photos of me when I started the diet and some photos I took recently. (Sorry for the quality, they are taken with different camera phones).


    Thanks!
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  2. #2
    Registered User PhitnessMMC's Avatar
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    Bump, any opinions guys?
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  3. #3
    Registered User Flexz0r's Avatar
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    my opinion is you look better than i do so just keep doing what you're doing...
    id say 10-11%, no way 13
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  4. #4
    Registered User sexy_kuta's Avatar
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    Bro it's obviously working quite well! Your transformation is on par. Keep doing what you are doing and the results will follow!
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  5. #5
    Registered User PhitnessMMC's Avatar
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    Thanks, I just wanted some opinions on the 1500 calorie intake a day. Dont want to lose to much muscle while dieting.
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  6. #6
    Squatting inthe curl rack ScottishColin's Avatar
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    Don't go as low as 1500, losing weight from where you are has to be taken slowly.

    Hav you tried leangains? A lot of people seem to be making great Progress on it.

    To be homer though, you're already lean, much leaner than myself, you only really need to lose another 3-4 lbs of frat before you're ripped bro
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  7. #7
    Registered User PhitnessMMC's Avatar
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    Do you recommend me to bump up the calories a bit, to about 1800? Or go back to where I started. When I started my diet, I think it was around 2000-2200 calories a day.
    My goal is to get as ripped as possible by 3 weeks.

    I have never heard of leangains but it seems interesting after a quick read on it. But skipping breakfast? I love my breakfast!
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  8. #8
    Registered User sexy_kuta's Avatar
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    id say keep doing whats working for you.

    many would say 1500 is quite low, others will say it all depends on your body. Hence why we will start at a certain point and decrease our macros to find the right fit for us. Everybody is different. long as you get all of your nutrients and vitamins.
    I can confidently say you are very close to your goal. another 5-6 lbs of solid fat loss and you will be there.

    Now since you probably had reached a new low BF%. Id say keep doing what you are doing until you hit a wall THEN you should be looking into changing your diet. From your pics I can see a natural progression.

    if you dont see any difference in 3-4 weeks then increase ur diet
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  9. #9
    Registered User aman88's Avatar
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    no where close to 13%. id say you fall in between 8-10%. you dont have any fat to pinch so you have to be lower than 13%.
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  10. #10
    Registered User Ace11368's Avatar
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    I agree. If it's working for you...keep it pushing until you hit a wall then look to changing it.

    I actually wanted to ask you what your diet is like exactly...in terms of what you eat..because I am 5'7 myself and weigh 150 lbs and Im looking to get into single digit bodyfat..but im still not cutting yet as I want some more mass on my chest (so I guess I still have to keep going up in weight first)
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  11. #11
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    Look good bro.

    1500 is crazy low for someone working out 5 days a week. I would honestly slow weight loss down to .5lb-1lb per week if you still want to get leaner.

    You could always reverse diet to maintenance and start a slooooooooooooow bulk from now until next march or so. Then cut for summer. You will look beastly. You're quite aestetich at this level of leanness and i wouldn't waste time adding lbm if i were u.
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  12. #12
    Registered Punk Voxmusculus's Avatar
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    While I'm nowhere close to being as muscular (or as shredded) as you, I'm trying to lose a bit of fat (pretty much from my midsection). I'm currently at 140 lbs, and probably around the 20-25% bf range.

    Given that we're the same height, I'm targeting around 1400 calories/day, and work out 5 days a week. I usually eat a little more (~1800-2000 -- really depends on the day) and burn most of the overage through my workouts.

    That said, I do not have as much muscle to lose as you, and more fat to lose. So, you may want to take it a little more slowly.
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  13. #13
    Registered User PhitnessMMC's Avatar
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    Originally Posted by lee__d View Post
    Look good bro.

    1500 is crazy low for someone working out 5 days a week. I would honestly slow weight loss down to .5lb-1lb per week if you still want to get leaner.

    You could always reverse diet to maintenance and start a slooooooooooooow bulk from now until next march or so. Then cut for summer. You will look beastly. You're quite aestetich at this level of leanness and i wouldn't waste time adding lbm if i were u.

    Im going to try to keep my calories on 1500-1700 until mid august, and depending on how I look im probably going to go back to maintenance and start a slow bulk like you say. Try to put on more muscle till next summer BEASTMODE for those of you who watch Chris Jones on youtube.
    Last edited by PhitnessMMC; 07-19-2012 at 01:30 PM.
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  14. #14
    Registered User PhitnessMMC's Avatar
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    Originally Posted by Ace11368 View Post
    I agree. If it's working for you...keep it pushing until you hit a wall then look to changing it.

    I actually wanted to ask you what your diet is like exactly...in terms of what you eat..because I am 5'7 myself and weigh 150 lbs and Im looking to get into single digit bodyfat..but im still not cutting yet as I want some more mass on my chest (so I guess I still have to keep going up in weight first)

    This is what I ate yesterday.

    Meal 1:
    Oat meal - 40 grams
    Peanut butter - 20 grams
    Protein shake - 40 grams
    Half of a banana - 60 grams

    Calories= 450 Kcal
    Protein= 45g Carbs= 37g Fat= 13g

    Meal 2 (Post workout):
    Ground beef - 200 grams
    Broccoli - 100 grams
    Mushrooms, tomatoes and onion - 100 grams
    Brown rice - 50 grams (cooked)

    Calories= 470 Kcal
    Protein= 38g Carbs= 41g Fat= 12g

    Meal 3:
    Same as meal 2.
    Calories= 470 Kcal
    Protein= 38g Carbs= 41g Fat= 12g

    Meal 4:
    Egg whites - 250g
    3 slices of ham - 36g
    Mushrooms - 35 g

    Calories= 155
    Protein= 31g Carbs= 3g Fat= 1.73g

    Meal 5:
    Protein shake - 40g
    Peanut butter - 20g

    Calories= 260
    Protein= 39g Carbs= 4g Fat= 11g


    Total Calories= 1633
    Protein= 205 Carbs= 93 Fat= 48g
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