Decided to wrap up my 12 week summer cut, 21%-11% BF, HD pics inside.

[Shepherd1125]

Decided to wrap up my 12 week summer cut, 21%-11% BF, HD pics inside.

Hey guys, I finally decided to wrap up my summer cut. It's been really really tough for the past 12 weeks, but the results are more than worth it. I was planning on dropping to single digits, but this is my first cut and I don't have much mass, plus the hunger is driving me insane, so I decided to start my 8 month bulk early.

Stats:

Starting Weight: 155 lbs
Starting BF: 21%
Starting Waist Size: 31

Ending Weight: 139 lbs
Ending BF: 11%
Ending Waist Size: 28

Week 1 - Week 6 - Week 8 - Week 9 - Week 10

BF%: 20.5 - 15.6 - 14.3 - 13.6 - 12.5

http://imageshack.us/photo/my-images...ek1week10.jpg/

Week 11, BF% 11-12

http://imageshack.us/photo/my-images/843/w1w11.jpg/

Week 12, BF% 10-11?

http://imageshack.us/photo/my-images...complete1.jpg/

Flexing Photos

http://imageshack.us/photo/my-images...totalflex.jpg/

For some reason imageshack direct link doesn work anymore, anyone know why?

[Siafu4Life]

Congratulations, looks like you had a successful cut! And enjoy your bulk!

[aman88]

good job i just dropped from around 22 % to 10 % too

[DarthInvadeHer]

I live in st. louis too

what college you at?

[Shepherd1125]

I live in st. louis too

what college you at?

no way!

I am at SLU, went to Meremac for a year tho.

[DarthInvadeHer]

no way!

I am at SLU, went to Meremac for a year tho.

btw, good job on your progress. ima be a senior in HS but really the only college im lookin at is Truman so I hope i get in lol

[Shepherd1125]

btw, good job on your progress. ima be a senior in HS but really the only college im lookin at is Truman so I hope i get in lol

thanks girl, I went to clayton high, where do u go to HS? I might know couple ppl there.

[Matti62]

congrats man! howmany calories did you consume daily? howmany times a week did you work out? any supps? etc. keep it up man.

[HeavyMetalLover]

That.... is.... just..... awesome ! Congrats on that great transformation. How much deficit were you taking daily?

[HarleyRen]

wow congrats man, going from 21-11% in 3 months is pretty damn intense. I went from 30+ to around 16 right now since march, but my progress appears to be slowing down. How much deficit were you on and did you do any cardio?

[MikeyDread]

Anyone else waiting to see if OP knows/ met before by accident other poster from St. Louis? lol

[dpm18]

That's awesome, great job...and seriously, enjoy that bulk. I've literally been on the same exact pace as you (this Monday will be 13 straight weeks for me), except I started at about 5-6% higher BF, and obviously, am right now at about 5-6% BF higher than you. So I've still got probably another month (best case scenario) or so to go before I hit the 10-11% range and give my cut a break.

[Shepherd1125]

congrats man! howmany calories did you consume daily? howmany times a week did you work out? any supps? etc. keep it up man.

That.... is.... just..... awesome ! Congrats on that great transformation. How much deficit were you taking daily?

wow congrats man, going from 21-11% in 3 months is pretty damn intense. I went from 30+ to around 16 right now since march, but my progress appears to be slowing down. How much deficit were you on and did you do any cardio?

I started with 250 calorie deficit, then 500, then, 800, then 1000, when I see my progress slowing down.

For supplements, I take multi vitamins, fish / flax oil, Xtend, protein shake, green tea, yohimbe fuel, and L carnitine.

For cardio, I did LISS 2x 25 min a day, one in the morning, and one after workout on training days. HIIT swimming on rest days.

Anyone else waiting to see if OP knows/ met before by accident other poster from St. Louis? lol

lol, I doubt it.

[Shepherd1125]

That's awesome, great job...and seriously, enjoy that bulk. I've literally been on the same exact pace as you (this Monday will be 13 straight weeks for me), except I started at about 5-6% higher BF, and obviously, am right now at about 5-6% BF higher than you. So I've still got probably another month (best case scenario) or so to go before I hit the 10-11% range and give my cut a break.

GL man, patience is key.

[HarleyRen]

1000 deficit daily? Well I'm eating 1800 cals currently and my weight loss has sort of hit a wall. I think it would be too risky if I drop the cals even more. So you just increased your deficit when progress slowed down and never did any refeeds? Do you mind me asking how much cals u were consuming towards the end, just curious since we have similar height and body frame.

[Shepherd1125]

1000 deficit daily? Well I'm eating 1800 cals currently and my weight loss has sort of hit a wall. I think it would be too risky if I drop the cals even more. So you just increased your deficit when progress slowed down and never did any refeeds? Do you mind me asking how much cals u were consuming towards the end, just curious since we have similar height and body frame.

towards the end I was running at 800-1k, I never did any refeeds. My body responded well to that for 2 weeks, and I lost 4 lbs, but last week and this week, I ve been really really hungry, even tho my lifts didn suffer, I just cant stand the hunger.

[HarleyRen]

towards the end I was running at 800-1k, I never did any refeeds. My body responded well to that for 2 weeks, and I lost 4 lbs, but last week and this week, I ve been really really hungry, even tho my lifts didn suffer, I just cant stand the hunger.

800-1k seems really low, I don't know why my weight loss have hit a wall for 4 weeks at 172lbs. My energy lvl haven't suffered and my lifts are still going up. Do you think I should do a refeed or drop my cals lower than 1800? Also, did you notice any muscle loss at such a high defict?

[Shepherd1125]

everybody is different, I was fine running at a high deficit until I got hungry.

I eat at 1800 because I run 2x 25min moderate cardio, and weight training, that burns 800 calories a day, so I can eat more.

I don't notice any muscle loss because my lifts are going up.