+ 4 How much further to 10% BF?
Fasted Morning Photos - week 6 of a 12 week cut - dropping 1.5 to 2lbs / week
6'5 - 241 this morning
Looking for opinions on BF% and also lagging body parts.
Diet & Training
First time following a carb cycling method for fat loss and it has been my favorite and most effective way to drop weight out of the last 8 years of training and dieting.
Low Carb = 300 protein, 150 carbs, 90 fats
Medium Carb = 260 protein, 260 carbs, 60 fats
High Carb = 225 protein, 400 carbs, 30 fats
Sunday: Low Carb / Rest Day
Monday: Low Carb / Chest & Shoulders
Tuesday: Medium Carb / Hamstrings, Adductors & Abs
Wednesday: Low Carb / Rest Day
Thursday: Low Carb / Back & Traps
Friday: High Carb / Quads, Calves & Abs
Saturday: Medium Carb / Cycling Class (45min cardio)
Cardio: outside of the cycling class I typically do 2-3, 20 minute sessions on the stair master, lvl 10-12
Supplements
USGear - Test C @250mg / wk
USGear - Anavar - 25mg ED
- Bookmark
- 4
- 0
Great work, man, congratulations.
I wouldn’t worry about shedding, put on more quality mass. Your BF isn’t bad, just focus on putting on more density then when you have more LBM, then you cut. I’d say you’re about 14 or 15 but remember, the more muscle you put on, the lower your bf will be.
I'd say your mid to high teens in terms of bf percentage. If you check my latest pic that's around 10%. You have such a tall frame and long limbs it will take a while to fill out this frame but keep grinding and the progress will come buddy. I have also posted up a full training split in the forums around a day or so ago which is set by my coach who coaches quite a few ifbb pros if your looking for training split ideas brother.
Keep the progress coming!
haha dude you're diced, you're waayyy under 10. id say 6%
You don't look bad, actually pretty good. I would definitely try to widen up your lats to give the illusion of a narrower waist, thicken up the chest a bit to apper thinner in your ab area. Honestly your arms look pretty big just try to get a bit more definition. Other than that everything looks pretty in line. Maybe some of the pros will offer up some better advice as well
DamikeSuper set dumbell side laterals, straight to machine laterals to failure to bring out shoulder width. It will make your waste appear smaller and make the physique more pleasing to the eye by bringing out the v-taper. Keep up the good work.
I would say you are in the mid-teens right now. Dropping 1.5-2 lbs/wk is perfect. Just stay the course and you will get there.
Sweet thanks! If you had to pick 2-3 body parts that need some work, which would you pick? I am looking to beef up my frame this Fall/Winter. Any feedback is greatly appreciated!!
Your arms and shoulders need some mass. Chest wouldn't hurt either. You have good symmetry with your shoulders and all heads look well developed, even the rear delts which so many lack, they just need more size to make them pop and stand out. I think your back is ok, just need to work on your posing. Legs are always going to be tough to develop on a tall person so do what you can with those, wear board shorts like the physique competitors do,
but I think your overall physique will pop a lot more with some arm and delt work for sure.
Thanks for the tips. Posing is all self taught lol. Thinking I may start with mens physique bc these dang femurs are going to take a decade to fill in. No time line to competing but I do love to workout so I can grow into my frame and compete in my 30s
Start hitting calves every day if going to compete in physique. Those are the only part of leg that show so you definitely want something there. Calves, small waist, bright smile and hair are what the physique judges are looking for
Lifted-presence92Chest and back bro it will definitely make your look thicker.
Or chest and shoulders.
Definitely interested in maks opinion he’s been doing this for so long his eye supersedes anybody’s tbh.
Chest, back and shoulders I agree with. Need to add width to the back to offset his wider hips if you’re doing deadlifts id probably quit doing them to prevent your waist from growing more. I’d try to hit everything 2x a week and just fill everything in your frame out.
This is great info, I have had deadlifts in my programming in the past but now its just stiff leg DL for the hamstrings. No more deads forever! haha
Deadlifts are great for power, but not so great if you want to keep a slim core. I cringe everytime I see a nice gym bunny trying to do deadlifts.
Lifted-presence92Lmfao idk what it is with the chicks trying to deadlift now it’s very strange to me I honestly see it way to often.
Its because clowns like Kim K do them in their videos so they think they will get a good ass doing them, when in reality just using proper gym equipment would do a much better job. You have to be able to lift a fuck tonne of weight in deads for it to show in your physique.
Lifted-presence92Bro wtf!!!??? No way is she doing those really?
They just record themselves working out for literally a few minutes and go get surgery and semaglutide shots and whatever else the elite have access to that we dont
Lifted-presence92Buddy is right with the 2x a week for example
Legs
Push
Pull
Off
Legs
Push
Pull
Off
Yeah my programming is like this right now so I can recover from each workout. While I am dropping 2lbs a week I can recover better from week to week and maintain good energy & motivation throughout each day. When I transition from cutting to maintenance to a caloric surplus I will change my training to prioritizing lagging body parts by hitting them 2-3 times a week. Similar to the split you have listed above! Thanks for the advice!
Lifted-presence92Yeah bro once I started a program like this my recovery is awesome 2 working sets is all I need rn how many workout sets are you doing?