Hello all,

I realize that this post would be a lot better with current pics, but I don't have access to that right now. If I don't get any useful feedback, I'll repost...

You can, however, see some of my earlier pics here to at least understand my body type. Here is the link:

http://forums.johnstonefitness.com/showthread.php?p=185889#post185889

So here's the deal. I started cutting June 1st this year, and have had a blast so far. I've gone from pant size 35-36 to 31-32 and from 217 lbs to 179.5 lbs as of this morning. For the last two months or so, I've been in more of a maintence mode than cutting mode, where I will have 5-7 "normal" meals per week, and the rest very healthy. I probably eat about 2400 calories a day where about 30% are from fat, 35% from carbs, and 35% from protein. I take protein shakes in the mornings and after work-out. I go to the gym 2-3 times per week, and go running 2 times per week.

Amazing things have happened to my body, and I am so grateful for this forum. I can actually see my vains from just moving weights around in the gym, I run better than ever before, and I can see a lot of definition in my arms and legs and back. However, the front is still hard. I do notice an increase in my chest, and I can start to see the top two abs, but I still have a belly! It pisses me off, because I feel like my body is pretty lean other places. I know that some of it is just lose skin, but I am looking for best advice from here. To I go back to hard core cutting? Do I just work out my abs like crazy? I know that you can't spot-lose fat, but my fat is not evenly distributed!! :p

Any advice would be great. Thanks again to all of you keeping this such an amazing resource.

Just a few months ago, I did a 4-part teleseminar to discuss exactly what you are asking: how do you trim the last 10 - 15 pounds? I have it available on CD here:

Fat Loss 4-CD Set (http://www.naturalphysiques.com/cmd.php?af=192311&u=http://www.naturalphysiques.com/products/amazingfatloss/)

It's a little more complicated than what can be stuck in a simple post. There are a lot of factors to take into account ... some people can do it but I believe the far majority who manage to reach that elite level of low body fat do it through some assistance.

Jeremy

Hello all,

I realize that this post would be a lot better with current pics, but I don't have access to that right now. If I don't get any useful feedback, I'll repost...

You can, however, see some of my earlier pics here to at least understand my body type. Here is the link:

http://forums.johnstonefitness.com/showthread.php?p=185889#post185889

So here's the deal. I started cutting June 1st this year, and have had a blast so far. I've gone from pant size 35-36 to 31-32 and from 217 lbs to 179.5 lbs as of this morning. For the last two months or so, I've been in more of a maintence mode than cutting mode, where I will have 5-7 "normal" meals per week, and the rest very healthy. I probably eat about 2400 calories a day where about 30% are from fat, 35% from carbs, and 35% from protein. I take protein shakes in the mornings and after work-out. I go to the gym 2-3 times per week, and go running 2 times per week.

Amazing things have happened to my body, and I am so grateful for this forum. I can actually see my vains from just moving weights around in the gym, I run better than ever before, and I can see a lot of definition in my arms and legs and back. However, the front is still hard. I do notice an increase in my chest, and I can start to see the top two abs, but I still have a belly! It pisses me off, because I feel like my body is pretty lean other places. I know that some of it is just lose skin, but I am looking for best advice from here. To I go back to hard core cutting? Do I just work out my abs like crazy? I know that you can't spot-lose fat, but my fat is not evenly distributed!! :p

Any advice would be great. Thanks again to all of you keeping this such an amazing resource.

I joined Swolecat's SGX to get really lean. Working great so far.

Persistence.....

Back to basics style.
Eat and train in a caloric deficit.
Cardio
eat clean (no sweets, little sat fat, whole foods avoid processed and packaged stuff)

Every Day.

A trainer like Jeremy or Swole *might* be a good idea....depends on you. If you are a self-motivated type then you can and will benefit from the advice they can sell you. If you have trouble motivating yourself then your wasting dollars if you don't put it into action....a local trainer may be a better idea.

Local gym rats love talking about fitness....if you have questions....don't be a pest but you could find a "ripped up" dude and ask for advice....you'd be surprised how willing to talk people are especially when you are asking about how they achieved success (just DON'T ask during their session ;) ).

cheers mate and good luck.

What you might need is a good plateau breaker to help you get to the next level. Here are some things I've heard of to get over a plateau.

1. Take a week off. It might sound hard but it works. Read up on it if you don't believe me

2. Zig Zag calories. Keep your body guessing. If your maintenece level is 2000 eat 1800 one day 2200 the next, and then 2000. Repeat until results achieved.

3. Change up your routine. Theres a million different ways to do this. You can change the lifts, number of sets, reps, rest in between sets, and the days and time you lift.

4. Sprints. If your doing long distance running trade it in for sprints. The benefits of sprinting seem endless but here are a few:
a. Elevated metabolism throughout the day
b. Great way to tone the legs (look for pictures of sprinters and compare them to long distance runners)
c. Great time saver
d. Less lean muscle used during sprints

5. Moring cardio: I haven't tried this one yet but I can't wait to when I get over the flu. Anyway its better if you read up on this one so you know what your doing.

Anyway the key to any succesful plateau breaker is to get your body to say WTF. You also might want to read up on homeostasis and how the body strives to achieve it.

Hello all,

Thank you so much for your responses. I really like the last one, the advice about mixing up my diet and exercise for a while. I have not done a lot of sprinting because I have this dream about doing a marathon one day... But I will get on that.

Even though I got lots of great responses, I figured it could be useful to post some pics. If you have any more specific suggestions after seeing this, please let me know. It's weird, I feel like I have lost a lot of fat everywhere BUT the belly... I mean, the almost 40 pounds must have come from somewhere, and everyone I know say that they can tell I've lost a lot of weight. I think most of it is from my back, neck, legs, and butt.

Here are some current pics:

http://www.bestepriser.com/bjorn/jsf_11092005/jsf1.JPG
http://www.bestepriser.com/bjorn/jsf_11092005/jsf2.JPG
http://www.bestepriser.com/bjorn/jsf_11092005/jsf3.JPG
http://www.bestepriser.com/bjorn/jsf_11092005/jsf4.JPG
http://www.bestepriser.com/bjorn/jsf_11092005/jsf5.JPG
http://www.bestepriser.com/bjorn/jsf_11092005/jsf6.JPG

And one from the beginning of my transformation, about 2 weeks in:

http://www.bestepriser.com/bjorn/jsf_11092005/jsf_old.jpg

To be honest, I have not been logging food for the past 2 months or so. I have been eating overall relatively healthy, but not as good as the first 8 weeks. However, I have been able to maintain my weight, which I am very proud of. I guess it's just back to hard core, but I really want to know if I should start a kick-ass muscle building program, or keep cutting, or the combination...?

Congrats on the progress but honestly, depending on how lean you are you look like you have a ways to go/keep cutting. You look like about 18-20% bf to me and not just the gut...

I think you should continue cutting until the belly fat comes off.

Allright folks, thank you for your advice. Cutting it is. I'll go down to 165-170 and see where that takes me. It just feels weird to weigh that little and use less than 31 in pants when I've been over 200 "forever" before this. I'll keep building as well so I don't get TOO small... :)

Thanks again folks.

Allright folks, thank you for your advice. Cutting it is. I'll go down to 165-170 and see where that takes me. It just feels weird to weigh that little and use less than 31 in pants when I've been over 200 "forever" before this. I'll keep building as well so I don't get TOO small... :)

Thanks again folks.
I agree with Hort, great progress, :claphigh: keep cutting, check out SGX it is amazing and I know what you mean about feeling weird to have your weight so light, I started at 216 and am now down to around 158, and just made it to 29" pants:D , Havent seen that size since 1975:tucool: