Progress thread. from 2011 till now

[ruicosta]

when cutting do you time carbs around workouts and less at evening of just whatever fits your day.

[hertog]

when cutting do you time carbs around workouts and less at evening of just whatever fits your day.

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 maintenance

[ruicosta]

Good progress

so what time is your last meal?

Also what's ur routine?

[ruicosta]

whats your bulking routine?

[CroatiaBrah]

GJ OP, now clean bulk time!

[hertog]

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.

[hertog]

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

[Legsthetic]

in!

[xcountryrunner]

wow, your progress has been great, why would you cut now, your making good steady gains, and your low bf.. milk your gains brah! your looking great.

[solidsnake88]

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?

[bodybuilding94p]

Great body man! Excellent! Congratulations! Keep up the good work!

[hertog]

wow, your progress has been great, why would you cut now, your making good steady gains, and your low bf.. milk your gains brah! your looking great.

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.

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?

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.

Great body man! Excellent! Congratulations! Keep up the good work!

Thanks bro, sick avi!

[MichielN]

in

mirin srs

[kebabdelight]

Fuark in brah

compared to June 2011

[Chronys]

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!

And how big is your penis? No homo brah. Just to compare.

[hertog]

And how big is your penis? No homo brah. Just to compare.

About 35.0cm

[hema94x]

great job bro! inspiring. *reps*

[YaBuy]

Mirin also nice improvement on facial aesthetics.

[Biox90]

Good work man. Beast!!

[hertog]

"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.

[hertog]

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.

[uMiron]

You look great brah.

But why don't you lean bulk for 1+ year and then slow cut? You would look big as fuark.

[hertog]

You look great brah.

But why don't you lean bulk for 1+ year and then slow cut? You would look big as fuark.

I sort of did already, from about August till March. Started cutting again cause i missed being shredded lol

[ObviouslyDutch]

I sort of did already, from about August till March. Started cutting again cause i missed being shredded lol

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.

[hertog]

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.

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.

[Gbear1981]

Hardcore!
Well done!

[hertog]

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.

[wenen]

ik bekijk jouw pics regelmatig als motivatie vr een echte natty. Echt nice progress. Hoe oud ben je?

[Chronys]

ik bekijk jouw pics regelmatig als motivatie vr een echte natty. Echt nice progress. Hoe oud ben je?

Haha echte natty. Aware.

[jaaaag]

You kinda reminds me of Ronaldo but anyway shredded bruh. I'm mirin