10 and a half weeks into my cut... hard works pays of? You are the judge!

[TheSecondName]

Started my cut at the 1st of june, 73days ago.
I had about 15 to 16% bodyfat, wieghted 190-192LBS and hated it.
My goal was too loose fat to a percent of 6 or 7%...
Decide to make huge changes in my life, going to the gym with a plan in my mind and took my diet very serious.
This is my progress so far I'm 175LBS... still want to cut a little bit fat... I think 10-14 more days would be enough to achive my goal.

Do you think I'm close to my goal of 6 to 7% bodyfat? 10-14 days more would be enough?

1th of June 2011


2nd of june 2011

[TheSecondName]

And here are my pics from 1 hour ago (11th of August)





I work on my legs currently HARD!!! They are huge over a couple of months.. I promise!

[FatWhiteKid]

Need more mass but you have potential, keep at it OP.

[Codylawson]

And here are my pics from 1 hour ago (11th of August)





I work on my legs currently HARD!!! They are huge over a couple of months.. I promise!

you already had a good base to go off of, you obviously worked out before you started a cut, you made wicked progress tho man, totally want to get the same results!

[mileseperez]

rubba ducky

good job tho

think your sitting around 9-10%

[rountreesj]

awesome job OP! i want to gain about 10-20 more lbs over the next few months then cut to that level! awesome JOB. did you change your workouts any, or just diet? also how'd your lifts fare? did they remain strong or did you feel weaker as you cut?

[themilkybarkid]

great progress man. did you just to a straight deficit for the 10 weeks or did you use some other technique? would put you around 8-9%

[TheSecondName]

awesome job OP! i want to gain about 10-20 more lbs over the next few months then cut to that level! awesome JOB. did you change your workouts any, or just diet? also how'd your lifts fare? did they remain strong or did you feel weaker as you cut?

Thanks man.... lift are still strong... I used a lot of dropsets the last 2 months... so my heartrate was very high during my training. I started also doing cardio in the morning before my first meal.

My diet changed the most... cut out a lot of carbs and all the dairy.
Veggies, chicken, lean fish and eggs became my best friends. Some fruit here and there and a couple of almonds/walnuts every day.

Diet is key!

[TheSecondName]

great progress man. did you just to a straight deficit for the 10 weeks or did you use some other technique? would put you around 8-9%

Thanks man, check the post below you.. that's the anwser... didn't used a special diet technique... just a dificit and stick with it. I had 3 cheatdays in those last 10 and half weeks though.

[D0lphin]

So, you just cut out the bread and stuff? Or could you give me some examples of meat that you ate?

[TheSecondName]

Yes, bread and other sources which contains gluten like spaghetties and flakes, cereal... Also, al the milk products did not placed in my diet.(cotagge cheese, milk and yoghurt)

I started my cut with 2400 calories in the first week (500 calories below my maintanance) and had my carbs for my breakfast, my meal before training and my meal after my training. Oatmeal for breakfast and brown rice with veggies and a banana around my training.

I reduced calories by about 100 calories per week, almost al those calories came from the carbs.. so my meals (carb meals) became smaller, but my proteins and fats stayed the same.

For protein I had eggs (10 per day and 2-3 with yolk) a lot of cickenbreast, 1 meal of white fish and a big protein isolate shake after working out.

[as3d]

looking good man, but 10 weeks?
Nevertheless good work.

[pkgr33n]

woah pretty good result!
What was your workout routine, could you post/pm it here, like what you did each day with sets/reps etc. Much appreciated thanks.

[fittofattofit]

Nice cutting - abs and core look great
BF ~ 9%

[TheSecondName]

looking good man, but 10 weeks?
Nevertheless good work.

10 weeks and 3 days of cravings, tiredness from the same stuff day in day out, hour after hour and 10 weeks of looking for the ''best things'' that a body needs.... so yes. But it's al worth it so far! Thanks mate!

woah pretty good result!
What was your workout routine, could you post/pm it here, like what you did each day with sets/reps etc. Much appreciated thanks.

Sure I'll.

Day one: Legs and core/abs
Day two: Shoulders and Traps
Day 3: OFF
Day 4: Chest and triceps
Day 5: OFF
Day 6: Back and biceps
Day 7: OFF

Repranges: first set 12-15, second set: 8-10, third set : 6-8 fourth set : 4-5 reps.
Last 2 sets of every compound exercise were dropsets with 50% of the weight that I used at the last set (bench , squat, shoulderpress, pullup , skullcrushers and bicepcurl)
Rest between sets : dropsets : no rest ofcourse and at the regular sets just 45-60 seconds between sets! no more (my goal was to keep my heartrate very high during my entire workout due to the high calorie-burning affect it has.

Exercise:
Squat (+ dropsets) Walking Lunges, Leg Presses.
Barbell ShoulderPress (+ dropsets) side raises, upright row, front raises
BenchPress (+ dropsets) Incline dumbbell fly, incline dumbbell Press. Tricep dips wieghted (+dropset) skullcrushers (+dropset)
Pullup wighted (+dropsets) bent over barbell rows, one arm dumbbell rows or cable rows, Bicep barbell curl (+dropsets) hammer curls with dumbbells.

For core/abs I do dragonflags, planks, L-sits, decline crunches (weighted) and hanging Leg raises.

Nice cutting - abs and core look great
BF ~ 9%

Thanks.

[TheSecondName]

Another pic from last night before I went to my bed...

[BBBen2011]

AMAZING!!!! Excellent job on your cut for only 10 weeks! I'm 5 weeks into mine but I don't think I'm going to achieve the results you got. Yes, hard work and determination DO pay off.................Well done, man. Keep at it!

[kairee]

Awesome bro!! ripped!!!!! and repped..1st of June photo though, strong facials lol...no homo.

[Ashketchup]

Pics of face after cut please, did it get significantly better?

[Kraz3d]

Excellent progress... post after face shot though.

[DstryEvrytng]

Great work OP. Welcome to the shred.*

[milky79]

Wow

[TheSecondName]

made a vid of my pics... just for fun :-)

[TheSecondName]

Pics of face after cut please, did it get significantly better?

Excellent progress... post after face shot though.

U srs? Allright... I'll make some... post them soon. BRB

[NotHereOrThere]

I love this guy and his Rubber ducks he sneaks in every time he posts some pics! Good job.

[TheSecondName]

Pics of face after cut please, did it get significantly better?

Excellent progress... post after face shot though.

allright... here's a pic of my face after..