Three month progress. Reps

[jeffl1980]

Figured I would do a 3 month progress update. I'm in the process of cutting down to single digits and will begin a slow lean bulk up after. Bf guess would be helpful. Give me your thoughts of my progress. Will rep.

Beginning of November:




End of January:



Side by side:

[Muskle]

successful cut

abs more defined

how many pounds did ya lose bro?

[jeffl1980]

Thanks man, down about 10 pounds. Trying to get around 9%. Repped

[MrWebster]

Looking solid man. How have your lifts been during the cut?

[transformerchad]

nice work bro, what are your macros? current calories?

[AHol]

looking good man. hows the strength difference? repped

[wxdemo22]

nice work on abs and shoulders mate

[Thewix]

Nice, cannot weight to end my bulk and start cutting again! GJDM

[jeffl1980]

Looking solid man. How have your lifts been during the cut?

Thanks, my lifts have pretty much stayed the same. Still been lifting heavy and have been taking in a lot of hight protein foods to minimize muscle loss. Repped

[jeffl1980]

nice work bro, what are your macros? current calories?

My macros were usually 240 grams protein (over kill) 160-180 grams of carbs and around 40-60 grams of fat. I manly focused on hitting my protein count though. I stayed around 2300-2400 caliores. Thanks for the reply Repped

[TheDarkseid]

Looking great! Delts are much more prominent now and so is your core, keep up the good work.

Edit: Probably 10% body fat?

[jeffl1980]

nice work on abs and shoulders mate

Glad to hear my shoulders are looking better. I was dealing with a shoulder injury for about 6 months. Just started hitting shoulders hard for the past 2. I hope to see some better results when I start my lean bulk back up.

[ademyster]

Definitely looking leaner, solid shoulders! Repped

[RepHeavy]

Looking good man. Solid slow and steady progress, definitely looking leaner.

[frenchy72]

Thanks man, down about 10 pounds. Trying to get around 9%. Repped

Nice work. You don't have far to go to get to 9%.

I noticed you mentioned 2300-2400 cals. Where do you have your TDEE figured? How tall and age?

I ask because I've hit a stingy plateau.

[jeffl1980]

Nice work. You don't have far to go to get to 9%.

I noticed you mentioned 2300-2400 cals. Where do you have your TDEE figured? How tall and age?

I ask because I've hit a stingy plateau.

I'm about 5'9. 32 years old. I've found my maintance to be between 2700-2800. So I tried to stay 300-400 below. If I felt I needed to burn a few more calories, I would run a few sprints or use the stair machine....never did much cardio

[jeffl1980]

Nice, cannot weight to end my bulk and start cutting again! GJDM

Yeah, im enjoying this cut. Like the feel of being leaner, my bulk coming up will be very slow and lean. I plan on never going over 14-15% again....repped

[jeffl1980]

2nd page bump to get some bf% guesses

[RojanRoaches]

you're looking great man. keep doing what you're doing and you will continue to improve. time will show it

[Fallensoul]

Nice cut! I'm around 14% looking to get down to your range of 10% to 9%

[tbo27]

10-11%? Lookin pretty lean. I'd say only a couple more months till 9%, if that. Keep it up man.

Out of curiosity, what's your routine like?

[sindibee]

Awesome progress for only one month! Good luck with your cut, I'll follow you and stay tuned for your results

[jeffl1980]

10-11%? Lookin pretty lean. I'd say only a couple more months till 9%, if that. Keep it up man.

Out of curiosity, what's your routine like?

my routine is pretty simple

Mon Chest/tri's
Tues Legs/Shoulders
Weds back/bi's
Then Repeat for Thurs, Fri, Sat
Sun off
I work on abs every other day and hit the step machine on the days I don't do abs

Thanks for the reply

[jeffl1980]

Awesome progress for only one month! Good luck with your cut, I'll follow you and stay tuned for your results

Thanks for the reply, I will update as I go.

[davie08]

Your body is an inspiration for me. To me a perfect body is being big and muscular with a slim waist. You look perfect .

To me you're also already at 9% bf.

[jtbryant420]

you look great Jeff. So your not doing much cardo? id say your bf is around 9-10bf. You look jacked bro keep it up. Whats the diet looking like??

[Parmezans]

My macros were usually 240 grams protein (over kill) 160-180 grams of carbs and around 40-60 grams of fat. I manly focused on hitting my protein count though. I stayed around 2300-2400 caliores. Thanks for the reply Repped

May I ask how you get 240g of protein in your diet? Do you take 4 scoops of whey daily?
I struggle to get to 208g with only 2 scoops, can't imagine 240g.
Definitely a nice, healthy cut, I see no muscle loss, 3 more months like this and you will end up shredded and big.
Would rep if I could.

PS: My guess is 11-12% BF, it seems as if you store more fat in your upper torso and arms, looking at your ab area I'd say 10, and looking at your chest and arms I'd say 12.

[jeffl1980]

you look great Jeff. So your not doing much cardo? id say your bf is around 9-10bf. You look jacked bro keep it up. Whats the diet looking like??

Thanks bro, yeah not much cardio other than the step machine

[jeffl1980]

May I ask how you get 240g of protein in your diet? Do you take 4 scoops of whey daily?
I struggle to get to 208g with only 2 scoops, can't imagine 240g.
Definitely a nice, healthy cut, I see no muscle loss, 3 more months like this and you will end up shredded and big.
Would rep if I could.

PS: My guess is 11-12% BF, it seems as if you store more fat in your upper torso and arms, looking at your ab area I'd say 10, and looking at your chest and arms I'd say 12.

I try to get protein in every snack or meal I eat. Snacks are either natural peanut butter, cottage cheese, tuna and eggs....just to name a few. For lunch and dinner Its usually lean steak, turkey burgers, chicken or a lean pork. I can usually meet my protein with this along with 1 protein shake a day....hope this helps

[mscriven]

Nice job! Definite improvements.