when cutting do you time carbs around workouts and less at evening of just whatever fits your day.
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08-02-2013, 11:55 AM #61
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08-07-2013, 08:33 AM #62
Whatever fits my day, but i usually dont eat anything in the evening because ive already had all my calories already during the day.
Heres my progress from February - July. The difference is 10kg / 22lbs (from 84kg to 74kg or 185lbs to 163lbs)
stomach kinda in a lame position in the before pic lol
Notice the acne improvement as well.
at festival:
Got measured 8.5% bodyfat yesterday (august 6th). Pretty happy with the result! Going to start reverse dieting after i come back from my holiday next week, and then continue to bulk on +300 above maintenanceLast edited by hertog; 08-08-2013 at 06:03 AM.
I didn't say it would be easy, I said it would be worth it.
IG: http://instagram.com/jvdme
check out my progress thread(updated every now and then): showthread.php?t=153981151&page=4
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08-10-2013, 07:16 AM #63
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10-01-2013, 03:10 AM #64
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10-01-2013, 10:11 AM #65
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01-09-2014, 12:44 PM #66
Slowly bulking back up, around 80kg / 177lbs now ;
still fairly lean which is great, gonna try to keep it that way as long as i can.
Planning on having a short cut this year, 2months or so, to bulk longer and get some more gains. This means a more aggresive cut though but we'll see.I didn't say it would be easy, I said it would be worth it.
IG: http://instagram.com/jvdme
check out my progress thread(updated every now and then): showthread.php?t=153981151&page=4
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04-19-2014, 03:04 AM #67
Checked in at 11% bodyfat at 81.5kg / ~179.6lbs in March.
Compared to the measurement from July 2013; 9.8% @ 75.5kg / 166.4lbs, i'm 6kgs / 13lbs heavier with only 1% more fat, lean gains i guess! Pretty happy with that.
I've decided to start making my way into my cut on Monday the 28th( April ). Gonna eat 2800 calories (eating 3200 now and gaining ~0.2kg/week) for a week and then drop to 2300 the week after.
Should have me losing about 0.5-0.7kg a week, so i'm aiming to be at 9% bodyfat in early July. Hopefully around 78kg, so around 4kg's to be cut.
compared to June 2011
Last edited by hertog; 04-19-2014 at 03:33 AM.
I didn't say it would be easy, I said it would be worth it.
IG: http://instagram.com/jvdme
check out my progress thread(updated every now and then): showthread.php?t=153981151&page=4
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04-20-2014, 02:57 PM #68
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04-20-2014, 03:08 PM #69
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04-20-2014, 03:31 PM #70
mirin a lot bro.....good work, put in a lot of effort. you have amazing genetics....can stay so lean even while bulking.
how big are yours arms and waist?Last edited by solidsnake88; 04-20-2014 at 03:34 PM.
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Work my a** off year round just to take my shirt off at edm festivals once a year crew
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04-21-2014, 12:26 AM #71
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04-21-2014, 02:13 AM #72
Thanks bro! I want to shred a bit of bodyfat, though i realise im not really fat lol. Gonna drop a few %, might have a photoshoot coming up so i want to get slightly more shredded. Also if i start my cut i'll be proper lean before my vacation in August again. gonna stick to 2 months of cutting and then reverse diet back to a slight bulk.
Thanks bro. A consistent diet along with hard work pays off! The key is to do it slowly to stay lean.
My arms are about 15.3 and 15.5 inches or 39 and 39.5cm.
My waist is about 83cm or 32.7 inches, just had breakfast.
Thanks bro, sick avi!I didn't say it would be easy, I said it would be worth it.
IG: http://instagram.com/jvdme
check out my progress thread(updated every now and then): showthread.php?t=153981151&page=4
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04-24-2014, 01:03 PM #73
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04-24-2014, 01:44 PM #74
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04-24-2014, 01:45 PM #75
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04-24-2014, 01:52 PM #76
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04-24-2014, 02:26 PM #77
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05-09-2014, 08:32 AM #78
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05-09-2014, 10:29 AM #79
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06-13-2014, 02:27 AM #80
"Clocked in" at 80.3kg and 9.6% bodyfat this monday (June 9).
Compared to last year(July, 75.5kg, 9.8%) this means a pretty solid gain of about 4 to 5 kg's this winter.
It feels like most of the size went into my quads, which is cool considering they lacked a bit.
Calves still could use some size, but i guess thats mostly genetics. Still hitting them atleast twice a week along with quads.
(cold)
Gonna keep cutting till about the end of this month and see where i end up. Hopefully back around 8-8.5% and 78-78.5kg. Aiming for a bit more quad definition and leaner lower abs.
After that i'll reverse to maintenance so i can enjoy myself at Tomorrowland while being shredded.
I'll (probably) make an overall progress compilation pic seeing as its now 3 years ago since i started getting more serious. I'm 10 kilos heavier than i was when i started, and probably less bodyfat. Happy with the progress.Last edited by hertog; 06-13-2014 at 02:35 AM.
I didn't say it would be easy, I said it would be worth it.
IG: http://instagram.com/jvdme
check out my progress thread(updated every now and then): showthread.php?t=153981151&page=4
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06-15-2014, 06:23 AM #81
June 2011, when i started working my physique more properly and started to learn about food. I weighed about 70kg / 154lbs.
vs
June 2014, having done a few bulks and cuts, im still learning more and more about macros, training, form and food in general. I now weigh about 80kg / 176lbs.I didn't say it would be easy, I said it would be worth it.
IG: http://instagram.com/jvdme
check out my progress thread(updated every now and then): showthread.php?t=153981151&page=4
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06-15-2014, 07:23 AM #82
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06-15-2014, 11:44 AM #83
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06-17-2014, 08:20 AM #84
BROSCIENCE ALERT: You might want to try an actual 1yr bulk, nothing but gains. Since you, no offense, were ecto as ****, I think It might be good for you to reach a lil higher BF percentages. however, bulk with precision, no stupid "Chris Jones ****it were going to denny's and eat a lot of garbage" ****.
Again, please respect the broscience disclaimer, since this is coming from someone who DOESNT EVEN LIFT. I do recommend you to look up the possible positive results from a 1yr+ bulk (clean aka monitored bulk) with cheat days.
Also, myron them gains.***After rubbing my sweaty ballsack I smell my fingers crew***
***Tall white guy who went bezerk on dat loud mouth bish and the WK ******* is legendary crew***
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06-17-2014, 08:40 AM #85
I dont really see the point in getting to a higher bodyfat% level, considering my bodyfat is too "high" for any sort of damage to my hormones. It would just decrease definition, though that leads to a 'fuller look'(which i dont mind, obviously. i just prefer to stay lean). Also yes, the longer i bulk, the more gains i get. Not gonna argue with that. Bulking = gains.
If i could, i would do it all the time! But i cant, cause im narcissistic like that; i want to keep the shreds. I dont want to look in the mirror in July and think, damn im not lean. Summer is the time to show it off nomsayan.
Thanks for the input though, and the compliment.
Gonna reverse at the end of this month simply cause getting below 8% is just useless for me right now, it would just cost me muscle mass.I didn't say it would be easy, I said it would be worth it.
IG: http://instagram.com/jvdme
check out my progress thread(updated every now and then): showthread.php?t=153981151&page=4
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06-19-2014, 03:14 AM #86
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08-01-2014, 06:47 AM #87
Small update;
Took some progress pics again, exactly a year since last year. Clocked in at 8.8% bodyfat around 77.5kg which is quite the drop from 9.4% and 80kg. Got measured 9.5 at 78kg a few times lol, not sure why.
Anyways, heres a backshot from last year and now, difference is around 3-4 kilos around the same bodyfat-ish. Gained some thickness in my lats which im happy about.
All pics are without any filters or photoshop editing btw.
Side ab pose thingy
Started reverse dieting a week or 2 ago and am currently eating around 2500 calories on workout days.
Leaving for vacation in 5 days and gonna continue reversing to a bulk afterwards.I didn't say it would be easy, I said it would be worth it.
IG: http://instagram.com/jvdme
check out my progress thread(updated every now and then): showthread.php?t=153981151&page=4
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08-05-2014, 03:38 PM #88
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08-05-2014, 05:43 PM #89
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08-05-2014, 08:29 PM #90
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