The huge gap between lean and ripped ! Any help or advice ?

[RacerXfan]

Hey guys, basically just wondered what separates a lean physique to a ripped one. I cut pretty hard last year for around 6 months yet could not seem to get any lower that around 10-11% body fat, so bulked up again to 210 @ 6'4, 20 years old.

Same again this year, ive been cutting at 2100 kcal each day, Intermittent fasting for the last 4 months, and again i seem to be hovering around this 11 % body fat level and I look lean, very slim , arms/delts looking good along with a defined back, I get good definition most places, which improves with a pump / during workouts (expected).

However, I just dont have that proper ripped appearance and six pack, still, and i have never reached below 10 % body fat before. Its annoying because i see these transformation videos or guys who in 2 months have become ripped. Theres me eating 500g chicken breast, 150g cous cous, 300g hummus (770 cals per pot), and steamed veggies every day, yet get stuck at this same level (like in my avatar).

Im 185 lbs, and have just that last tiny bit of fat which will make the difference between lean and ripped.
I admittedly dont perform regular cardio, but do play sports every now and then in spurts (due to work / college). What do i need to do to lose this last % or so of fat ? I mean surely 4 months is enough to go from 17% bf to 9% ?? I just seem to get stuck every year at around 185 lbs and everything seems to slow up at 11/12%. The cravings are starting to kick in (even though i have re-feeds/cheat days like every 3 weeks) and i am wondering if i'll ever break 10%.... :\

[Sharkanana]

You could try something like ultimate diet 2.0 for 4 weeks or something. Lyle recommends it for those who are looking to break the barrier you are at.

You should change it up if what you are doing isn't working.

[RacerXfan]

Pictures were after last years Cut.... Im around the same body fat % now but have no pictures so these will have to do. I just cant seem to get that last extra % to shift . Not proud of the abs at all...

[lee__d]

You were lean there. Just gotta keep cutting if you want. It looks like your core may be underdeveloped as well, which doesn't help with ab visibility.

[RacerXfan]

Yeah i understand, i never trained my abs or obliques or low back properly last year, Ive trained them this year, but the abs still aren't popping out as planned... Obliques now are quite good , as well as erector spinae (low back). maybe 1 or 2 more bulks with focus on abs should help. I do heavier and more sets on my ab workouts than quite a few guys i know with decent abs who rarely and lazily train them so maybe i am justified in calling the genetics excuse ??

[lee__d]

You can still put on size even though genetics influence how they look (6 pack vs 4pack, etc)

[Tommy W.]

You'll need to drop your cals progressively as you plateau. Add in cardio once the cals are getting so low that you can't get proper nutrition from the cals. You need to play tricks on your body. It does not want you to be ripped. Once you ARE ripped don't plan on staying there all the time.

[RacerXfan]

Yeah you are right Its ok, im going to bulk again starting next week anyway Only 21 and want to get bigger and stronger if possible !