15 week transformation - What now?

[thedavidkendall]

I'm very happy with my transformation and wondering, if you were me, what direction would you go now?

Started out at 287lbs and I'm 238lbs on the right.

My goal is to be at or near 230lbs in the 6% bodyfat range. So, should I focus on putting on some weight, or cut to 6% and slowly gain weight from there?

I'm willing to spend the rest of the year, if that's what it takes, to reach my end goal. I think that's realistic.

Just looking for the opinion of others of what they would do if they were in my shoes?

[Nicklk1795]

I'm very happy with my transformation and wondering, if you were me, what direction would you go now?

Started out at 287lbs and I'm 238lbs on the right.

My goal is to be at or near 230lbs in the 6% bodyfat range. So, should I focus on putting on some weight, or cut to 6% and slowly gain weight from there?

I'm willing to spend the rest of the year, if that's what it takes, to reach my end goal. I think that's realistic.

Just looking for the opinion of others of what they would do if they were in my shoes?

I would keep cutting and just get shredded. You already look great man, nice work.

[thedavidkendall]

I would keep cutting and just get shredded. You already look great man, nice work.

Thank you, Nick. I was leaning that direction. I'm going to drop 2lbs/wk for the next 5 weeks and reassess then. I appreciate your input.

[fotv]

Great job! Did u bulk before the cut? What kind of routine were/are you on?

[AncientYouth]

Superb job, I'd keep cutting

[wigan171]

Amazing transformation mate. well done. IMHO I would focus on heavy weights and less cardio as your muscles will burn the remaining fat, may be 1 hour cardio per week is enough. BTW How you could manage to add that mass of muscles and dropping down your fb? I am in the end of my transformation but ended up lean without mass and I have to build it up now, so would you advice me about your diet plan, training and cardio?

[Galuhksea]

Great job man. How long had you been lifting in the before photo? Was this all done on a deficit cutting diet? Any supps? PHs or anything?

[SuitedGhoul]

I agree, continue cutting. See how shredded you can be while maintaining your mass, when you focus on muscle gain your results will be insanely noticeable. Sick progress my friend.

[thedavidkendall]

Great job! Did u bulk before the cut? What kind of routine were/are you on?

I hadn't touched a weight in years in the first pic and first couple weeks in the gym were just getting used to lifting weights again with a lot of intense cardio. I went through Jim Stopponi's shortcut to shred program and now I'm doing Arnolds Blueprint to Cut program. Currently doing a lot of supersets on a periodization program. Cardio is currently 20 minutes of HIIT - 30 second "ALL OUT" blasts with 2 minute breaks in between.

Superb job, I'd keep cutting

I agree and am slowly cutting now. I should end this week around 235lbs and maybe go 2lbs/wk down to 223'ish lbs... Gonna have to wait and see how things progress. THank you.

Amazing transformation mate. well done. IMHO I would focus on heavy weights and less cardio as your muscles will burn the remaining fat, may be 1 hour cardio per week is enough. BTW How you could manage to add that mass of muscles and dropping down your fb? I am in the end of my transformation but ended up lean without mass and I have to build it up now, so would you advice me about your diet plan, training and cardio?

Muscle memory / Newbie gains really. It looks like I added a lot of muscle, but I really only added 10lbs at absolute most. I don't have a dependable BF measuring machine, so I really don't know exactly where I'm currently at or where I actually started but if strength is an indicator, I lost strength after the first 6 weeks of training. My diet plan focuses on Protein intake and total calories. I don't eat junk food, trans fats or refined sugars. Here's yesterdays diet:



As you can see, generally pretty healthy food but some might think too high in fat. Everything I've read states that dietary fats play a huge role in hormone production, so I try to eat saturated fats at night before bed. Broscience yes, but if fats are needed for hormone production and the majority of hormone production occurs during sleep, makes sense to me to go to bed with a lot of saturated fats in my system.

Great job man. How long had you been lifting in the before photo? Was this all done on a deficit cutting diet? Any supps? PHs or anything?

Muscle memory played a large role, I'm sure, but how much I'm not sure. As stated above, I hadn't lifted in years. I think 2011 or 2012 was the last I had been actively lifting. Fell into a deep depression and snapped out of it, then the above occurred.

Mostly deficit. Lost .66lbs/day for about 100 days. I haven't had the money to buy supplements until recently but bb.com gave me 200 bucks credit week 9 which I bought a 10lb bag of ON Whey and some creatine which was much needed. I have nothing against PED's and I'd be lying if I said I was lifetime natural, but being natural, now, is important to me. I can maintain everything I do for a very long time and it enhances my life. Being joocey didn't enhance my life and wasn't long-term maintainable. Personal decision and I don't knock others either direction they choose. I dislike the guys that lie about their use, though and I'm not a hypocrite so telling the truth about having used years ago and knowing that its had some effect on me currently, seems important.

I agree, continue cutting. See how shredded you can be while maintaining your mass, when you focus on muscle gain your results will be insanely noticeable. Sick progress my friend.

Thank you. I'm definitely continuing the cut. It's good to have reaffirmation as well.

[acrobat2000]

I'm impressed with that much weight loss in short time.

[alecto42c]

Good work, that's what happens when you cut out old town sunday fundays at R&R haha, keep dropping then slowly go back up, works best for me but find what works best for you.