4 weeks before/after pics, 8 pounsd down, can't see a big diffrence

[shbli]

Hi guys!

Can anyone please help me if I'm moving in the correct or wrong direction,

Do you see a good progress on my pics, or is it really slow?
How many pounds are left to lose?
What is my fat%? (I have attached my back pic also, flexed)

I'm losing at a rate of 2 pounds a week (1k daily deficit)

[Watsonm5]

Are you lifting weights at all? If not, get a newb program such as Fierce 5 or Allpros. Do a search.

The fat is coming off fast based upon 2lbs/week. However when you continue to do this you will be losing muscle mass as well. NOT GOOD! Other questions...what is your TDEE? What does your diet consist of? Are you checking MACROS? All of this must be set in order to get started on the correct path for fitness. I would DEFINITELY start hitting the weights. Start a lean bulk imo. If you're not sure what all this is do a search under NUTRITION and read the stickies. Read the FAT LOSS for newbs stickies as well.

Keep at it because you're doing a great job so far with the fat loss. Think about muscle now.

[shbli]

Are you lifting weights at all? If not, get a newb program such as Fierce 5 or Allpros. Do a search.

The fat is coming off fast based upon 2lbs/week. However when you continue to do this you will be losing muscle mass as well. NOT GOOD! Other questions...what is your TDEE? What does your diet consist of? Are you checking MACROS? All of this must be set in order to get started on the correct path for fitness. I would DEFINITELY start hitting the weights. Start a lean bulk imo. If you're not sure what all this is do a search under NUTRITION and read the stickies. Read the FAT LOSS for newbs stickies as well.

Keep at it because you're doing a great job so far with the fat loss. Think about muscle now.

Hi, yes been cutting and lifting for a year now with the cut, but never bulked.

Can you answer my questions above please, I know all my macros and workout it's all set, I need to know the following:

Do you see a good progress on my pics, or is it really slow?
How many pounds are left to lose?
What is my fat%? (I have attached my back pic also, flexed)

[Watsonm5]

I'm guessing around 25% BF. Here is the thing...you need to replace your current fat with muscle. You are what they call a Skinny-Fat. I would focus on building muscle without a doubt. Forget about how much you weigh right now and focus on your nutrition to expedite muscle gain. Protein, find your TDEE http://scoobysworkshop.com/accurate-calorie-calculator/ Do this to get an idea. Great tool! Lastly, review your weight lifting program and checkout the Workout section and find a basic newb bigger program. WHAT IS YOUR PROGRAM now? Show us exactly what you're doing every week. This will help us help you! Building muscle requires an excess in calories. Let me know after you've done some solid research for additional reviews.

[Tommy W.]

8 lbs at your bodyfat level is going to be undetectable visually. Until you drop another 10 you really won't see much difference. The leaner you get, the more every pound will show.

[shbli]

I'm guessing around 25% BF. Here is the thing...you need to replace your current fat with muscle. You are what they call a Skinny-Fat. I would focus on building muscle without a doubt. Forget about how much you weigh right now and focus on your nutrition to expedite muscle gain. Protein, find your TDEE http://scoobysworkshop.com/accurate-calorie-calculator/ Do this to get an idea. Great tool! Lastly, review your weight lifting program and checkout the Workout section and find a basic newb bigger program. WHAT IS YOUR PROGRAM now? Show us exactly what you're doing every week. This will help us help you! Building muscle requires an excess in calories. Let me know after you've done some solid research for additional reviews.

Hi

I've been following nutrition to the millimeter, the reason is that I'm not building muscle as I'm on a cut for a long time, so losing muscle is easier for me than anything.

I eat 150g protein, 60g fats (sat/mono fats at equal rates) and rest is carbs

Doing StrongLifts and Cardio and unable to progress now at my level, what I'm doing now is eating all my meals around the gym time, but I doubt I'll build muscle now, it's ok I'll wait till I'm all cut then try to build muscle.

Cheers,
Shbli

[shbli]

8 lbs at your bodyfat level is going to be undetectable visually. Until you drop another 10 you really won't see much difference. The leaner you get, the more every pound will show.

How many pounds to go you think? I'm 153 pounds.

A friend of mine is 132 pounds, same height as me, and he looks like a skeleton and super small bone density.

If I'm really 25% then I have around 38.25 pound of fat, don't you think that's a bit too much? Like I will be even less than my friend!

[Watsonm5]

Hi

I've been following nutrition to the millimeter, the reason is that I'm not building muscle as I'm on a cut for a long time, so losing muscle is easier for me than anything.

I eat 150g protein, 60g fats (sat/mono fats at equal rates) and rest is carbs

Doing StrongLifts and Cardio and unable to progress now at my level, what I'm doing now is eating all my meals around the gym time, but I doubt I'll build muscle now, it's ok I'll wait till I'm all cut then try to build muscle.

Cheers,
Shbli

My point was you need muscle as I need muscle. Look at our FRONT pics. Tell me what you see. I used to have man boobs at 200. Lost em. Now at 172 I need muscle. At your height/weight you are carrying too much fat and FAR LESS muscle. That ratio needs to be altered. The fat loss is tremendous actually but if you go on a lean bulk, you will gain muscle and lose fat at the same time. I think I'm between 15-20% BF. Everyone is built differently...

[shbli]

My point was you need muscle as I need muscle. Look at our FRONT pics. Tell me what you see. I used to have man boobs at 200. Lost em. Now at 172 I need muscle. At your height/weight you are carrying too much fat and FAR LESS muscle. That ratio needs to be altered. The fat loss is tremendous actually but if you go on a lean bulk, you will gain muscle and lose fat at the same time. I think I'm between 15-20% BF. Everyone is built differently...

How I can do a lean bulk and lose fat and gain muscle at the same?

I tried to do that sometime ago, I was spinning my wheels at the same place.

I will go on a lean bulk after losing all the fat, and I'm sure not all my man boobs is fat, I can feel some chest muscle below it, I can flex my chest, I feel that for this moment I'm losing far more fat in my ass than anywhere in my body.

Didn't you notice I'm only 154 pounds?

I guess also my muscles are very dry from glycogen, if I start lean builk I can quickly gain a few pounds the first month and up my progress pretty quickly.

[Watsonm5]

How I can do a lean bulk and lose fat and gain muscle at the same?

I tried to do that sometime ago, I was spinning my wheels at the same place.

I will go on a lean bulk after losing all the fat, and I'm sure not all my man boobs is fat, I can feel some chest muscle below it, I can flex my chest, I feel that for this moment I'm losing far more fat in my ass than anywhere in my body.

Didn't you notice I'm only 154 pounds?

I guess also my muscles are very dry from glycogen, if I start lean builk I can quickly gain a few pounds the first month and up my progress pretty quickly.

I see the 154lbs... either way you go...slim down and lose more fat or lean bulk it really doesn't matter. I just see too much loose skin and not enough muscle up front. Having more muscle will help out the Lean muscle/Fat ratio bigtime!

[shbli]

I see the 154lbs... either way you go...slim down and lose more fat or lean bulk it really doesn't matter. I just see too much loose skin and not enough muscle up front. Having more muscle will help out the Lean muscle/Fat ratio bigtime!

Agree, I will slim down more 15-20 pounds before lean bulking.

[Watsonm5]

Agree, I will slim down more 15-20 pounds before lean bulking.

Great! Look forward to your progress pics!! Keep at it!

[shbli]

Great! Look forward to your progress pics!! Keep at it!

In the past thread, people told me I'm 26%, now they tell me I'm 25%

What is that, bodyfat % that is not moving, each time I'm 25%, it does not change.


But I have no fat in my back, so is it true I have ~40 pounds of fat all over my body.

[Watsonm5]

In the past thread, people told me I'm 26%, now they tell me I'm 25%

What is that, bodyfat % that is not moving, each time I'm 25%, it does not change.


But I have no fat in my back, so is it true I have ~40 pounds of fat all over my body.

Honestly it's a "best" guess. Only way to find out is let a professional do it...submerge under water tank measurements...most accurate for sure.

[Tommy W.]

You guys have to stop stressing over body fat %. Look in the mirror and do what you need to do. You don't walk around wit your BF% listed on your shirt. Your shape speaks for itself.

[shbli]

You guys have to stop stressing over body fat %. Look in the mirror and do what you need to do. You don't walk around wit your BF% listed on your shirt. Your shape speaks for itself.

Thanks for the comment, I agree totally!

At what time do you recommend me to start a lean bulk?

[codsterlaing95]

Thanks for the comment, I agree totally!

At what time do you recommend me to start a lean bulk?

Why are you losing so quickly? Why not just do a moderate deficit of -500 and have patience? Remember, it's a lifestyle.

[Tommy W.]

Thanks for the comment, I agree totally!

At what time do you recommend me to start a lean bulk?

When your bodyfat is slightly under where you ultimately want it to be. Get as much fat off as you can. If that final couple of % is just not coming off then don't worry about it right now, it's a waste of time for now. Just get as lean as reasonably possible then go into a mass adding phase slightly over maintenance calories

[shbli]

Why are you losing so quickly? Why not just do a moderate deficit of -500 and have patience? Remember, it's a lifestyle.

Sorry, have to disagree here, I can't stand anything below 2 pounds a week.

Assume I cut for 8 weeks, for 8 pounds, or just 4 weeks?

And now I need another 15 pounds, you want me to wait 15 weeks? Big no off course, doesn't make sense, and even if I lost two pounds of muscle, if I cut long also I'm doing to lose lots of muscle, but in a longer time, at least when I cut fast I have time to lean bulk.

Cutting for me is short time, the lifestyle is lean bulking at 100-150 calories above maintainance to keep a low bodyfat% year round, enough being fat for 20 years.

[shbli]

When your bodyfat is slightly under where you ultimately want it to be. Get as much fat off as you can. If that final couple of % is just not coming off then don't worry about it right now, it's a waste of time for now. Just get as lean as reasonably possible then go into a mass adding phase slightly over maintenance calories

Im doing that yes, weight loss is moving for now.

I just hope I could have a date in my mind to start bulking.

[codsterlaing95]

Sorry, have to disagree here, I can't stand anything below 2 pounds a week.

Assume I cut for 8 weeks, for 8 pounds, or just 4 weeks?

And now I need another 15 pounds, you want me to wait 15 weeks? Big no off course, doesn't make sense, and even if I lost two pounds of muscle, if I cut long also I'm doing to lose lots of muscle, but in a longer time, at least when I cut fast I have time to lean bulk.

Cutting for me is short time, the lifestyle is lean bulking at 100-150 calories above maintainance to keep a low bodyfat% year round, enough being fat for 20 years.

Umm okay, to each their own. I'm just not sure why you want to sacrifice muscle to take off the fat quicker. That's delaying your goal of reaching your ideal muscularity. Do what you want, though. I'm fine cutting slowly and maintaining all my muscle all the way down to 12% bf.

[Tommy W.]

Im doing that yes, weight loss is moving for now.

I just hope I could have a date in my mind to start bulking.

it doesn't work like that. you just have to wait until the time is right

[shbli]

Umm okay, to each their own. I'm just not sure why you want to sacrifice muscle to take off the fat quicker. That's delaying your goal of reaching your ideal muscularity. Do what you want, though. I'm fine cutting slowly and maintaining all my muscle all the way down to 12% bf.

Assume you cut

10 weeks
Vs
5 weeks

If you cut in 10 weeks, you'll lose 0.1 pound of muscle each week, as it's a slow cut

At the end you lost a pound

Assume you cut in 5 weeks, you lose 0.22 (over 50% faster)

At the end of the fast cut you lose a 1.1 pound.

And you have 5 weeks extra time to bulk to make up for a 0.1 difference or whatever, once you done you quickly gain lost muscle with muscle memory, as well muscle lose is over rated, 90% you lose muscle glycogen not the muscle itself, you quickly gain that back.


Example why a slow cut is bad:
http://forum.bodybuilding.com/showth...hp?t=161871103

[codsterlaing95]

Assume you cut

10 weeks
Vs
5 weeks

If you cut in 10 weeks, you'll lose 0.1 pound of muscle each week, as it's a slow cut

At the end you lost a pound

Assume you cut in 5 weeks, you lose 0.22 (over 50% faster)

At the end of the fast cut you lose a 1.1 pound.

And you have 5 weeks extra time to bulk to make up for a 0.1 difference or whatever, once you done you quickly gain lost muscle with muscle memory, as well muscle lose is over rated, 90% you lose muscle glycogen not the muscle itself, you quickly gain that back.


Example why a slow cut is bad:
http://forum.bodybuilding.com/showth...hp?t=161871103

So how many more weeks do you figure it'll take you to reach 12% bf? 16?

[J.G]

Keep it up. The next 8 will look much better than the last, and so forth.

[shbli]

So how many more weeks do you figure it'll take you to reach 12% bf? 16?

I guess 6-12 weeks maximum, at 2 pounds a week.

[JasonUSMC]

I haven't been around for a while....But, I say a good start date to bulk would be 12-14-15. Unless the skinny guy look is what your going for. Remember the more muscle you have the more energy your body uses. Bulk up.

[shbli]

I haven't been around for a while....But, I say a good start date to bulk would be 12-14-15. Unless the skinny guy look is what your going for. Remember the more muscle you have the more energy your body uses. Bulk up.

I think I'm not losing anything if I stick to it up to February before bulking.

[codsterlaing95]

I guess 6-12 weeks maximum, at 2 pounds a week.

You really think you'll reach 130-135 lbs (12%) in 6-12 weeks? I'm interested to see.

[shbli]

You really think you'll reach 130-135 lbs (12%) in 6-12 weeks? I'm interested to see.

I'm 153, down from 233. I'm used to cutting, I have no cravings to food now.

Even if I lost a pound each week, in 12 weeks I'll be 141, but as I said I'm losing 2 pounds a week, it's working for me and I'm planning to reduce my calories intake if it slows down anymore.

12 weeks to be 135 sounds easy.

If you want me to go 130, sounds a bit extreme.

Checkout this video how big is 5 pounds of fat look like.

http://m.youtube.com/watch?v=UFjhmddDPRw

See it starting a bit before the middle.

Losing one of these should make a huge difference! I'm not taking before and after pictures for my ass but my pants size is way smaller now.