Modest 1 Year Progress - noob to noob NPC competitor

[OkashiiKen]

Tore my ACL 3/28/12, had surgery 4/18/12, and decided to lose some weight in 6/12. Did the crossfit thing not really paying attention to nutrition\calories\macros till 11/12. Decided I wanted to get cut, and started educating myself (mainly starting here at the nutrition stickies, and experimenting with diets\workout plans). Ended up at the WA State Open where I didn't come in lean enough (or with a strong enough upper chest\lats but I knew that). Prepping for a comp is worlds harder than I imagine - much respect to all competitors.

From 7/26/12 - 7/19/13:
- added 16.9lbs LBM
- dropped 8.7lbs fat
- 15.6%bf -> 9.8%bf

My goal was 8%, but I wasn't able to hit that by comp time. Still chasing that 8% bf.

Stats:
Start [7/26/12 DEXA'd]: 169.6lbs @15.6% bf
Bench: 225lbs x 1
Squat: 235lbs x 5
Deadlift: 225lbs (first timer) x 5

Finish [7/19/13 DEXA'd]:178.2lbs @9.8% bf
Bench: 295 x 1
Squat: 345 x 1
Deadlift: 395 x 2

[TimEvans1]

awesome progress mate! repped

[Jetsetter1]

Looks really good man! Mad resoect for tryin, and repped!

Care to post your cal/macro breakdown while you were cutting? What workout did you end up landing on?

[charlie2981]

Great job bro!!!

[TheCrock2k13]

Awesome job!

[HighlanderJoe]

good job man

[OkashiiKen]

awesome progress mate! repped

Thanks bro - your physique is awesome. I'm still working towards that 8% bf - I tried keto for two weeks, and it was too miserable for me . I was high enough bf at the time that I could cut with a basic deficit, then eventually started carb cycling.

Looks really good man! Mad resoect for tryin, and repped!

Care to post your cal/macro breakdown while you were cutting? What workout did you end up landing on?

Pre-comp I was carb cycling High-Med-Low (roughly 250-200-120 g carbs), 280-320g p, and 40-60g f. I was also doing fasted cardio every morning, and used a HRM during my workouts to ensure I kept my heart rate above 120 (mixed in air squats, step ups, dips, and push-ups to keep my heart rate up in between sets if needed). I had a chest&tri\back&bi\legs(squats)\shoulders&traps\lat s&legs(hams&quads iso)\arms split. But my actual routines changed as I got closer to my contest (as did my cardio regiment).

Looking back, I probably wouldn't have been so burned out if I had dropped calories sooner, and done less cardio to force the weight off - really exhausted me.

Great job bro!!!

Thanks!

Awesome job!

Thank you.

good job man

Thanks Man.

[Vyllin]

Bro, Looking like you've come a long way. ****kunt to sickkunt in a year pretty much AND competed, Well done!
I'd just say work on that bodyfat percentage and build out your shoulders annd obliques.
It will make a nice frame for your body type.
Congrats

[indieblack]

Look like alot of hardddd work aand dedication good job bro

[OkashiiKen]

Bro, Looking like you've come a long way. ****kunt to sickkunt in a year pretty much AND competed, Well done!
I'd just say work on that bodyfat percentage and build out your shoulders annd obliques.
It will make a nice frame for your body type.
Congrats

Thanks bro - your physique is sick, damn good job. I had a hard time with the program I was on, and didn't stick to the cardio regiment. Should have cut calories when my weight loss slowed, but I wasn't disciplined enough - came in soft. I am back to building now - focusing on upper chest, lats, and shoulders. Really aiming for a better v-taper, and am hoping if I drop to 8% my obliques will come out, though admittedly I never work them directly. We will see in another 6 months or so where I am.

Look like alot of hardddd work aand dedication good job bro

Thanks - lifting is fun, dieting and cardio blow .

[magma88]

solid progress bro. Keep going!

[FitnessFan76]

I'd be delighted with results like that in a year. Well done!

[OkashiiKen]

solid progress bro. Keep going!

Thanks bro - taking things a little easier these days ("bulking") as I'm going to be traveling for a bit. imagine I'll need a good cut in a few weeks .

I'd be delighted with results like that in a year. Well done!

Thank you!

[frosthy]

perfect

[OkashiiKen]

perfect

Thanks bro!