On my way to 7% bf

[flexdec]

Hey guys! First of all i want to say I really enjoy theses forums and their diversity! I've seen all kind of people here hahaha its really a great community!
I'm 181-182 lbs at the moment, eating 2400 cals a day (45c/35p/20f) and refeeding every 4 days with 2800 cals (55/30/15)

I wanted your guess on my actual bf.

I've set myself a goal of achieving 7% bf but i have only 2 weeks left to diet than ill be off for vacations and when i come back I'm planning on REALLY slow bulking (less than a pound a month for sure, starting my third year of weight lifting and being natural, i dont expect putting more than 5-6 pounds of lean mass next year, probably 3-4 lol).

I'm a PT too and dont mind answering questions about training/nutrition! So dont hesitate to ask ill answer to your messages!

And yeah, the lightning is insane, thanks Mr. Sunlight



So yeah whats your guess?

and this is me deadlifting 405x5 @ 181 lbs last week
http://youtu.be/rPfVTvfZ8nc

and this is my deadlift 515x1 PR @ 189 lbs
http://youtu.be/gf8FOVCnvL0

Glad to be part of the community!

[DemGains13]

Hey man mirin your progress. Would love to hear some tips training and nutrition wise while packing on mass..

[fittofattofit]

and this is me deadlifting 405x5 @ 181 lbs last week


and this is my deadlift 515x1 PR @ 189 lbs


Glad to be part of the community!

Outstanding physique! Great V shape and narrow waist. You look a lot bigger than 182
That lighting is a bit flat so it may be hiding some definition, so I'd say you're probably 9%

Strong lifts. What are you squatting and benching and how long have you been training?
What was your peak bulked weight?

[boxtrot]

Buil like a brick sh|thouse

Just wondering is a refeed, neccesary the majority of the time anyone spends cutting? Im training someone right now but with proper diet her metabolism has just started slowing down after week 3 so i've gotten her to do a refeed and a carb up when she feels she needs it but like with say myself with lower bodyfat progress is never consistant. Im thinking refeeds every 4th should always be neccesary?

[flexdec]

Buil like a brick sh|thouse

Just wondering is a refeed, neccesary the majority of the time anyone spends cutting? Im training someone right now but with proper diet her metabolism has just started slowing down after week 3 so i've gotten her to do a refeed and a carb up when she feels she needs it but like with say myself with lower bodyfat progress is never consistant. Im thinking refeeds every 4th should always be neccesary?

its not always necessary, it really depends on how you feel imo. About every 4th day i feel like crap so i need that refeed because my cals are getting low. But if your client still has good energy and performs at the gym, a refeed isnt necessary. If she has lost weight since 3 weeks, it might be wise to recalculate her cal intake, maybe she's just eating too much.

You could always try a reefed to boost leptin levels and see if it works.. but by personal experience, refeeds just help me continue lifting heavy while on a deficit!

[bulkbreh]

and this is my deadlift 515x1 PR @ 189 lbs
http://youtu.be/gf8FOVCnvL0

Glad to be part of the community!

LMAO

your french sounding buddy in the backgroud LMFAO

"look at that"

"look, he did it"

nice lift tho bro strong as hell

you also appear to be around 8.5-9% BF bro

[flexdec]

LMAO

your french sounding buddy in the backgroud LMFAO

"look at that"

"look, he did it"

nice lift tho bro strong as hell

you also appear to be around 8.5-9% BF bro

thanks!!

yeah a strong sport commentator!!

Thats what i was thinking, maybe between 9 and 10.

ill try to lose 2-3 pounds for the next 2 weeks.

[bulkbreh]

thanks!!

yeah a strong sport commentator!!

Thats what i was thinking, maybe between 9 and 10.

ill try to lose 2-3 pounds for the next 2 weeks.

I've never been down to 7% but I heard It takes alot of work to lose body fat once you get sub 10. Good luck with the cut bro.

[Th3Juic3dCpt]

damn you possess the physique of my dreams!, do you follow iifym?

[flexdec]

I've never been down to 7% but I heard It takes alot of work to lose body fat once you get sub 10. Good luck with the cut bro.

thanks man! yeah ive lost 190-183 so easily. It seems like the remaining pounds dont want to go haha
So I've lowered my cals from 2750 to 2400 and started incorporating refeeds. I started doing sprints 3 times a week too! legs are fried 24/7 haha

[flexdec]

damn you possess the physique of my dreams!, do you follow iifym?

yes i do sir! thanks a lot! and be sure to have your fibers in!

And i may follow IIFYM i eat really healthy stuff cause at 2400 calls (which is so low for me, i've already been 205 pounds at 3500 if you know what i mean) its a pain in the ass to eat too much sugar. Its not as satisfying as good old plain oatmeal or a truck of brocolis (25 cals a cup!! can you imagine?? I never tought i would be binging on brocolis someday)

Oh and yeah, I put hot sauce everywhere

[Th3Juic3dCpt]

yes i do sir! thanks a lot! and be sure to have your fibers in!

And i may follow IIFYM i eat really healthy stuff cause at 2400 calls (which is so low for me, i've already been 205 pounds at 3500 if you know what i mean) its a pain in the ass to eat too much sugar. Its not as satisfying as good old plain oatmeal or a truck of brocolis (25 cals a cup!! can you imagine?? I never tought i would be binging on brocolis someday)

Oh and yeah, I put hot sauce everywhere

hot sauce is amazing <3, franks red hot !, how often do you weigh yourself?

[roughrider76]

Great work! My goal physique as well, although I may be to old to get there. I'd be interested in hearing about your bulk. How'd you gain the mass?

[flexdec]

exactly! red hot and cholula for me!

i weigh myself every morning. I love noticing water fluctuations correlated with what i ate the day before! :P

[Th3Juic3dCpt]

exactly! red hot and cholula for me!

i weigh myself every morning. I love noticing water fluctuations correlated with what i ate the day before! :P

yeah cause im on my cut right now ! been at it for 4 weeks, but im not really sure when ill begin to notice a difference, i started at 186 lbs and now im at 182, but it seems as though i dont notice THAT big of a difference :\

[flexdec]

Great work! My goal physique as well, although I may be to old to get there. I'd be interested in hearing about your bulk. How'd you gain the mass?

I ate about 3000-3500 cals for 2 years and lifted heavy. I'm really more the hybrid training type, i mix strength and hypertrophy all the time.

[flexdec]

yeah cause im on my cut right now ! been at it for 4 weeks, but im not really sure when ill begin to notice a difference, i started at 186 lbs and now im at 182, but it seems as though i dont notice THAT big of a difference :\

what is your bf right now?
cause you'll start seeing much more difference when you get under 10-11%. Sometimes its hard to really see something happening even with a 10 pounds loss if your bf is still >12

But man keep doing what you're doing this is an excellent rate of weight loss!

[Th3Juic3dCpt]

what is your bf right now?
cause you'll start seeing much more difference when you get under 10-11%. Sometimes its hard to really see something happening even with a 10 pounds loss if your bf is still >12

But man keep doing what you're doing this is an excellent rate of weight loss!

i bulked at 3000-3200 cals before my cut and got my bodyfat up to 16%-17% :\ i really hate cardio so i dont do it, is this fine for my cut? will i get to 10% without cardio? im currently doing layne nortons phat routine and i hope that + a defiicit will help!

[flexdec]

i bulked at 3000-3200 cals before my cut and got my bodyfat up to 16%-17% :\ i really hate cardio so i dont do it, is this fine for my cut? will i get to 10% without cardio? im currently doing layne nortons phat routine and i hope that + a defiicit will help!

yeah your caloric surplus should be adjusted with your activity level so you dont get over fat, but when i was 205, i was about 15-17% bf for sure man. PHAT is a REALLY GOOD routine but i would find it hard to run it on a deficit, because it has a pretty big volume and is CNS demanding at the same time.

and no cardio is not an obligation but it definitely helps creating a deficit. Personally i would hate eating 2250 cals a day, i prefer getting my cardio in (always 15-20 min of HIIT) and eating 2400-2500 cals!

[Th3Juic3dCpt]

yeah your caloric surplus should be adjusted with your activity level so you dont get over fat, but when i was 205, i was about 15-17% bf for sure man. PHAT is a REALLY GOOD routine but i would find it hard to run it on a deficit, because it has a pretty big volume and is CNS demanding at the same time.

and no cardio is not an obligation but it definitely helps creating a deficit. Personally i would hate eating 2250 cals a day, i prefer getting my cardio in (always 15-20 min of HIIT) and eating 2400-2500 cals!

thanks for the advice aha ! , yeah i can go fine with 2200 calories a day, just a small appetite i have these days :\. when do you think i should recalculate my macros?

[flexdec]

thanks for the advice aha ! , yeah i can go fine with 2200 calories a day, just a small appetite i have these days :\. when do you think i should recalculate my macros?

recalculate your TDEE often!!

[fittofattofit]

Strong lifts. What are you squatting and benching and how long have you been training?
What was your peak bulked weight?

^^^^^ this

[CrazyCrease]

wow! that is impressive

[tara19]

Looking thick, solid, tight.

[goe43]

looking good man

[flexdec]

^^^^^ this

I've been training for 3 years seriously and i've been doing dumbbell curls and push-ups as a teenager in my basement before that. At my first day at the gym i was doing 60 push ups already!

my peak bulked weight was 205 lbs. The most i've bench was 355 lbs and squat 405.

[ALI2K9]

I have a couple of questions if you don't mind me asking. But at what weight did you stop at while ending your bulk cycle? & last question! what is your chest routine like because your chest looks it's built like a god! lol.

[Murdomac101]

Gj, looking in great shape.

What's your average day of food like whilst cutting?

[Puryeah]

Truly a physique to be proud of

[godzilla916]

7% now IMO