Hello guys, It's my first post and i thought i would first say John has been a inspiration to myself and by the looks of it many people on this forum. I thank you.

I started a cutting diet in november at 212lbs and have had great success i'm currently at 6"1 184lbs and looking very lean, and can start seeing my upper abs. I'd say right now i'm at about 15% BF. I will send pics later to get everyone's opinion. My question is my lower abdomen and lower back has stubborn fat that just won't go away and now for some reason it feels alot softer and jiggly. What's the reason for that? Is it because i'm losing fat or is it just stubborn fat that just won't go away.

Any opinions would certainly help.

I have the same question. My body fat is dropping and I am heading in the right direction. But, it seems as if I can pinch some skin/fat (measures 12mm on the abs) and it is detached from the muscle that I can feel below it. I am assuming it is all good but still wondering.

I have the same question. My body fat is dropping and I am heading in the right direction. But, it seems as if I can pinch some skin/fat (measures 12mm on the abs) and it is detached from the muscle that I can feel below it. I am assuming it is all good but still wondering.

This happens when your fat cells begin to dump there contents. The area goes from being hard and the fat cells filled to becoming very soft and giggly as they realease the fat. This means that your cutting is working!:tu:

I have made some great progress over the last month, here are my pics..Just wondering if anyone would have a idea what my bf% is.

11% is my guess, give or take 1%...

Thanks how far down would you think i would have to go to see some abs?? 9%

Just wondering .....should i keep cutting or bulk? Any comments would be appreciated

Just wondering .....should i keep cutting or bulk? Any comments would be appreciated

This depends entirely on your goals. Do you want to be really trim and ripped? Keep cutting then do a very slow bulk if you want to be a little bigger. Do you want a men's fitness look? Then you could probably stand a little bulk right now.


However, one things I've had success with recently, is bulking certain body parts. This seems weird, and it may only work for guys like me (I put on fat easily... but I also put on muscle quite easily) but I've been cutting doing a five day split. HOWEVER, I work body parts I really want to improve twice a week, not once. For awhile it was traps and calves. Now I feel my traps are pretty decent so I'm doing calves and arms twice a week. We'll see how it goes.

I want to be ripped ..but i just don't want to get to lean!!! what do you think of my composition right now..? Would you say i need to lose another 10 to be ripped?

You did that in 4 weeks?

I want to be ripped ..but i just don't want to get to lean!!! what do you think of my composition right now..? Would you say i need to lose another 10 to be ripped?

I'd put you at about 12% bf now. Sounds like you want to go down to about 9%. I'd just keep cutting until you feel enough is enough and want to get a little bigger. You're not going to waste away over night.

Did that in 4 weeks on the abs diet. I guess i should still cut for about another month. then go on maintenance during the summer and bulk next winter

I was looking for an article on my drive pertaining to this...but this one has some info....
http://www.fitren.com/res3ask.cfm?compid=18&qaid=163

What was your diet? any info on it? thanks.

Well

6 meals a day

Meal 1

1. egg whites 5 ,
1 whole egg
2 whole grain slice bread

Meal 2

Protein Shake /almonds

Meal 3

Chicken Breast 5oz
asparagus 10 spears

Meal 4

6 oz can of tuna
1 slice of whole grain bread

Meal 5

Extra lean ground turkey in a wrap
Brocolli

Meal 6

Before bed 1 tbsp natural pbutter

*** 2,100 cal a day

220 g of protein
160g of carbs
60g of fat(good fat) olive oil, almonds, flax oil
1 multivitamin a day,Vitamin C
Betagen


Cardio (4 days a week of 20min of HIIT) non workout days

Weights Mon-Wed-Fri

Circuit
--------
Doe one set of every exercise then do the circuit once again

Squats x 10 reps
BenchPress x 10 reps
Military Press X 10 reps
upright row x 12 reps
Tricep pushdown x 10 reps
Leg extension x 10 reps
Barbell Curl x 10
lying leg curl x 10 reps

no rest in between sets, if you follow this you will be cut in not time!

Start off with 2 circuits then eventually move to 3.

After every circuit do 4 exercises of abs for 2 sets each

Where did you come up with that diet and routine?/ It's not like you went from fat slob to masterpiece... you went from looking pretty good to looking REAL good. Just an amazing job in only 1 month!!!! Is it the same meal plan every day?

It's the abs diet,from Mens health..they say do to do 45-60min of liss cardio but i chose the hiit cardio.

The meal changes everyday just make sure there is a protein source and carb/fat source with your meals

Funny that you say that your abs are getting flabbier:) I love to see my fat getting soft and mushy as thats a good sign.But whats killing me is that while my abs seem mushy lately and shrinking my love handles are hard like two softballs.Must be a gene that causes some people to carry alot of fat on their love handles as many people
dont.

Just keep focusing and it will go ..it's always the last place to go.

It's the abs diet,from Mens health..they say do to do 45-60min of liss cardio but i chose the hiit cardio.


Why?

You should listen to what they had planned out, it's for good reason. (I've read the article and the cardio they have a the time they do will burn fat and spare lean muscle tissue)

If you want to give yourself a better chance of a body composition change for the better (lower fat and preservation or gain of lean mass) , instead of just losing weight (loss of muscle/fat = lower weight but SAME body composition) then keep doing your HIIT.

I don't want to get into the HIIT/LISS debacle again, I am just commenting on what would be better in THIS case, as it pertains to the article and it's intended purpose.

It's only a suggestion.

~SC~

GHey swole i agree..i learned the hard way....as of Feb 1 i've changed to 45 min of liss TUES,THURS,SAT,SUN.It's a little slower with weight loss but your saving your lean mass! While losing more fat then muscle.

i'm at 12% i'd say 6'1 183 i think 5 punds of fat should get me where i want to be....So i will continue with the LISS.

Engorged belly is now no longer puffing out, stretching the flab over top :)

Hello all thought i would send another pic to show my progress.