I'm a little late getting this thread started. I have already finished (well almost) week one of SGX. I started on Monday, April 24 and this is Saturday, April 29. But I will do my updating on Saturdays. The plan is easy to follow but does take discipline. I like getting back to cardio (I cut it out on my bulk up to 190#) and the meals don't leave me craving food (at least, not yet). The workouts have been both easier and harder than I thought they would be. I like having a plan to follow.

Here is my starting pic and one at week 1. My weight is down slightly (from about 178 to 175) and my body fat is also down slightly. I will try to update this at least weekly.

Good luck Carguy! :tucool:

What's great is that in one week you already look a lot different!

It's a key to me that you are a great responder to the protocol laid out, and that you will do very well on the program.

Keep up the fantastic work, you are looking very good. :cool:

~SC~

The lighting is different, and you're standing slightly differently in the second picture, but there is still definitely a noticable difference for one week. I'm already looking forward to week 2!

Good luck dude.

CG looking great. Is this your second cut using the SGX protocol? Just wondering.

This is my first time using SGX. Last year I lost 25 pounds to start my fitness quest but did it all wrong and ended up losing muscle (I did it on my own). I then bulked on my own (actually, with the help of a lot of people here) and did a better job of that. I'm hoping to lose some body fat and not necessarily weight and to gain some muscle mass.

Reeze and John, thanks for the encouragement. Yeah, it's hard to keep the lighting and pose constant but I will post pictures anyway to show my progress (I hope it will be visible).

One thing I have noticed, even after only one week, is my clothes (the smallest ones I purchased after I got down to 153 last summer) are fitting again even though I weigh 20 pounds more than that right now.

Well, two weeks of SGX under my belt and I need a smaller belt. The stomach is shrinking (but so are some other measurements that I'd rather not lose size on). Here is a pic taken toward the end of my bulk (at 185#) and one from today (at about 170#). I think I will be shopping for a pair of 31" jeans real soon, the first time since college.:lol:

Your ab definition is really popping. You are looking lean yet your overall size seems the same. Good work CG.

Hey Carguy. You made great changes very quickly and looked ripped already. I dont know how low you are looking to get but I would take into consideration bulking again already. I cant believe how well you did so quickly.

niceeeeeeee midsection is super lean. :tucool:

Wow, 2 weeks, that's a huge drop. Way to go.

Awesome work Mike, looking great. :tu:

Stunning work. From what I can tell you don't look like you've lost much muscle. Your chest looks smaller, but a lot of that was probably fat. Where are you losing measurements you don't want to?

Mike your abs are looking great!

Looks like awesome progress and like you're leaning out, not getting smaller. :nod: Sweet! :bow:

M@

Stunning work. From what I can tell you don't look like you've lost much muscle. Your chest looks smaller, but a lot of that was probably fat. Where are you losing measurements you don't want to?

My chest has always been my biggest problem area. It had gotten up to 40" once, but is now down to just under 38". My biceps had gotten up to 14.25", but are now down to 13.75". I like the tighter waist and the start of abs, but I'm feeling kind of small. I'm pretty sure I'll have to bulk again. Hopefully by then you won't still be trying to gain your last 5 pounds. Eat up!:lol:

Thanks for all the kind words, everyone.

Badgolfer, if I read between the lines, do you think I already look too thin and should be bulking again very soon?

Thanks for all the kind words, everyone.

Badgolfer, if I read between the lines, do you think I already look too thin and should be bulking again very soon?

Yes I do. I dont want you to become unhapy with the way you look.

Remember not to get caught up in measurements.

Reason being, the way I have you eating right now is not maxing out (not nearly) your glycogen stores. Each part carb holds 3 parts water, so you can imagine if your stores were full and such (which we can do once the fat we want to get rid of is gone) , how much bigger those muscular areas would look. That would be responsible for more chest and bicep size, as those are muscles not fat, so they would measure bigger if you were not "flat" so to speak, from not being fully carbed.

It's part of the fat loss process though, happens to me too. But don't fret, for when you carb up or do the last week prep, etc., you will see those areas show their true size. Seriously, you will be just fine.

~SC~

On another note, you don't not look too thin, see above as to the reason why you may be a bit "stringy" or "flat".

As well, remember what YOU set out to do, that is lose fat. Don't let people sway your focus back/forth/etc., but stick to what you set out to do. You'll do very well on this program as you are, and things will resume to normal (bodypart sizes) once you are done cutting the fat you are cutting.

If you choose to do SUP2, you will see exactly what I am talking about in regards to muscular size, pump, measurements, glycogen, etc.

Believe me, I've seen it 100's of times in the last 6 years and more.

:cool:

~SC~

I like the tighter waist and the start of abs
Start of Abs! Damn, Man, you got them, now. We see them sticking under the t-shirt, show-off.:cool:

Great progress in fat loss. Your abs are really popping. Amazing in just a couple of weeks :tu:

I know that SC is right when he posted that you have a goal and need to keep your mind focused on that goal. Just recently I had at least three people say that I was looking a little thin. A trainer, a neighbor, and my father. A respect all of their opinions. I also know in my heart that I am not finished with my goal of cutting to 8% BF. These same people will tell my I'm looking fat when I'm bulking in the fall.

Personally it does get to me and makes me second guess my original goal of fat loss. I keep weekly measurements and some days when I'm carb depleted I look flat and some of my measurements do go down.

So what, I know my body well enough to be able to cut or bulk and still obtain my ideal physique.

I eat plenty when it's appropriate, I eat restricted amounts of cals when it's necessary.

None of these same people I mentioned have that kind of control with their diets or goals.

Food for thought.

Keep the hammer down.
SK:tu:

Wow, you guys have really given me some great food for thought. I didn't know about the carb depletion and flatness. I haven't been told that I look too thin yet but I can see it coming. It happened last year but I wasn't very much in control then. Also, I am still 20 pounds heavier than then .:eat:

All I can say is SGX works! My %bf continues to go down and my weight is staying pretty much stable (important to me). I am posting week 3 pictures. I also wanted to post a picture that shows the increase in my vascularity. Last night at the gym (shoulders/arms) my arms looked like roadmaps. I had to have some blood drawn this past week and the nurse commented on how easy it was to find a vein! I guess I must be losing a layer of fat all over which is letting the veins show through more. Bodyfat, by the way, using my own tape is 10.8%. Don't know if this is accurate, but if it is, I am closing in on single digits, a place I have never been in my life.

You're looking great Mike. Keep on going till you hit your goal. :tu:

Awesome work, and really mind-blowing abs! :tucool:
Keep it up, and you don't look skinny! I am paraphrasing some which Jeremy Likenss wrote in his book. "Looking skinny/thin is a part and parcel of being in the single digit fat range". This is very true when it applies to most people on JSF, where workouts are recreational and not for competetion.

Awesome work, and really mind-blowing abs! :tucool:
Keep it up, and you don't look skinny!

Thanks hemburger. I think I'm finally getting a handle on the "skinny" thing. It has to do with body type. The male ideal is a mesomorph but we're not all meso's. As an ectomorph, I am naturally going to be thin. But I can add a certain amount of muscle and look fit. I just will never be as muscular and thick as a meso who's really got his act together. To be honest, I don't think I could handle weighing 220 with 18" arms. So in the mean time, I will get as lean as I can and they maybe bulk up again to add some more muscle. The support I get here at JSF helps a lot.

Carguy--I can't believe how good your abs are looking. :tu:
And just in three weeks. Hmm. Pondering SGX myself. Question--Have you found the SGX diet easy to follow and prepare?

Lookin' lean and strong Mike! The vascularity shot is awesome. I want those little snakes all over my forearms. :D :tucool:

M@

I just will never be as muscular and thick as a meso who's really got his act together. To be honest, I don't think I could handle weighing 220 with 18" arms. So in the mean time, I will get as lean as I can and they maybe bulk up again to add some more muscle. The support I get here at JSF helps a lot.

You are doing great, a real sucess story. Get a tan and you can walk down any beach.:tucool:

You are doing great, a real sucess story.

Thanks man. I appreciate that.

Get a tan and you can walk down any beach.:tucool:

Wish I could but my dermatologist would kill me. Has something to do with having had skin cancer 15 years ago and being allergic to the sun. (Not to be a downer, but I had a cousin who died from skin cancer).

Lookin' lean and strong Mike! The vascularity shot is awesome. I want those little snakes all over my forearms. :D :tucool:

M@

Remember I'm 20 years older than you. It might be age related!:lol:

Wish I could but my dermatologist would kill me. Has something to do with having had skin cancer 15 years ago and being allergic to the sun. (Not to be a downer, but I had a cousin who died from skin cancer).

Understand, you have good reason. I go in every year or so, but I don't listen to him, who knows, I might regret it some day.

Just get a Mystic Tan for photos and you'll be amazed!

~SC~

Just get a Mystic Tan for photos and you'll be amazed!

~SC~

I'll consider that for when my SGX is done.

This fourth week of SGX has been amazing. My stomach is flat as a board and my abs are really showing through. It's like it's all coming together this week. Pics this week-end should show this well.

Love hearing that!!! :tucool: :tucool:

~SC~

As promised, here is an update at the end of 4 weeks on SGX. I'm down 10 pounds (167# now) and I've lost 1.5" from my waist. Chest, biceps and thighs are also slightly down but I guess that goes with the territory. Good news is that my clothes fit great, had to buy more form-fitting jeans, abs are really coming along and I feel great.

I'm not going to re-post beginning shots. You can look back to see those.

rrrRRipped.

Nice work!

You put kids half your age to SHAME!

You put kids half your age to SHAME!
Agreed!

I'm looking forward to seeing your results. Midsection is looking very lean. Nice avatar by the way.

Mike - that is f***ing awesome!

You're looking absolutely great. Even though you say your arms are down in size they actually look bigger.

Even though you say your arms are down in size they actually look bigger.

Yes, your arms are looking awesome. I guess it is the comparison with your slimming waste that really brings it out -- as well as the definition of course. Great work.

You put kids half your age to SHAME!

Or in your case, one third my age, you shameful teenager.:lol:

I'm looking forward to seeing your results. Midsection is looking very lean. Nice avatar by the way.

Not looking bad yourself, Devery. I see you're only 1% away from your goal. I wish I had your mass. Maybe we could work out a little trade.:D

Thanks for dropping by Johnyboy and Reeze. John, I'm in the same postition as you, trying to get my arms up and over 14". They were there once, but that was when I was eating like a champ. Reeze, remember to :eat: :eat: :eat: .

You're lookin' awesome Mike! The definition in your serratus is tight! I love that muscle group. It's just badassed. Abs are already seriously popping and are gonna be completely busting loose by next week if you keep going at this rate.

Still tryin' to catch up. You're making it really hard on me! :lol: I'll have to get you on your next bulk. :p

M@

You're lookin' awesome Mike! The definition in your serratus is tight! I love that muscle group. It's just badassed. Abs are already seriously popping and are gonna be completely busting loose by next week if you keep going at this rate.

Still tryin' to catch up. You're making it really hard on me! :lol: I'll have to get you on your next bulk. :p

M@

That's great, especially considering I don't know what the serratus is (are).:lol:

Awesome progress mate, great stuff.

That's great, especially considering I don't know what the serratus is (are).:lol:

These...

I thought that just meant that I had gotten skinny enought that my ribs were showing. That's actually a muscle group?

:-) yep. http://www.exrx.net/Muscles/SerratusAnterior.html
http://faculty.ucc.edu/biology-potter/Musculature/sld011.htm

:-) yep. http://www.exrx.net/Muscles/SerratusAnterior.html
http://faculty.ucc.edu/biology-potter/Musculature/sld011.htm

Thanks, son. Now I know.

Excellent job, carguy! You look absolutely fantastic. You're truly an inspiration. I'm hoping to get back to SGX soon and engage on the kind of dedication you have. Chris, I think this is Wall of Fame material!

Nice new avatar - is that a fresh picture from this week? How long are planning on continuing with cutting?

Carguy

What ab exercises/training have you used in last 6 months?

Carguy

What ab exercises/training have you used in last 6 months?

:lol: I see exactly why you're asking that, rte. That is one of the most impressive sixpacks I've seen on anyone, let alone on older trainees.

Carguy, that colour picture you've used in your avatar looks fantastic! I think you should keep the colour, and make sure the dimensions stay the same, because the colour picture looks better than the grayscale avatar. Your arms look bigger because of the vascularity, as well! I feel like cutting those last pounds even more because of you... :D

Nice new avatar - is that a fresh picture from this week? How long are planning on continuing with cutting?

This pic is from this past Saturday. It is the end of my cut. I decided to stop because I don't want my weight to go any lower and my bodyfat is low enough to make me happy.

You changes from beginning to now are amazing! Takes a lot of determination! Way to go!

Nice work... a few weeks back, I was going to jump on the "too skinny" bandwagon, but Swole was right... you now look amazingly fit and cut and muscular. Once that convertible comes in, you are going to be the chick magnet...

Nice work... a few weeks back, I was going to jump on the "too skinny" bandwagon, but Swole was right... you now look amazingly fit and cut and muscular. Once that convertible comes in, you are going to be the chick magnet...


Thanks a lot. Good thing my wife doesn't read these forums.:lol:

The skinny thing is something I am going to have to deal with. I can go from bulky looking to just right to too skinny in about 15 pounds and one month.

You look so much younger too!

Carguy

What ab exercises/training have you used in last 6 months?

Nothing special. I work out 3-4 times a week and each time I do crunches on that decline bench with the really severe angle. The one where you lock your feet into place but your back doesn't have much support. Not really anything else. I do pushups every day but I don't think that helps the abs. Oh, and I really know how to flex and use good lighting.:lol:

I have officially ended SGX. I am doing so at the end of 4 weeks. The program was great and I achieved my goals so fast that I didn't want to continue on and risk losing too much weight or start cutting into my muscle (which was so hard for me to add). I want to thank SwoleCat for his mentoring and always being there to answer questions. What can I say, the program works. I'll be checking into SUP2 later this summer or fall.

Well done and nice to hear someone say "I achieved my goals" and then be happy with it :-)

What will you be doing in the meantime then - just eat clean continue the gym 3-4 times a week and take it easy until you start bulking again or follow a specific program?

On another note, you don't not look too thin, see above as to the reason why you may be a bit "stringy" or "flat".

As well, remember what YOU set out to do, that is lose fat. Don't let people sway your focus back/forth/etc., but stick to what you set out to do. You'll do very well on this program as you are, and things will resume to normal (bodypart sizes) once you are done cutting the fat you are cutting.

If you choose to do SUP2, you will see exactly what I am talking about in regards to muscular size, pump, measurements, glycogen, etc.

Believe me, I've seen it 100's of times in the last 6 years and more.

:cool:

~SC~

Damn good advice Swole.....you answered a reacurring thought I had on this.
Thanks!

Well done and nice to hear someone say "I achieved my goals" and then be happy with it :-)

What will you be doing in the meantime then - just eat clean continue the gym 3-4 times a week and take it easy until you start bulking again or follow a specific program?


You got it. No specific plan but maintain or slight calorie excess. Gonna keep cardio going this time, even when bulking. In August or Sept. I will start SUP2 or a similar bulking plan.

Here are some SGX + 1 week progress shots. I'm still following the basic principles. I'm also posting some older pics so you can see where I came from.

Do you guys have any thoughts for me for what I should do this summer? I will bulk again at the end of summer or beginning of fall but what should I be doing until then to prepare?

Do you guys have any thoughts for me for what I should do this summer? I will bulk again at the end of summer or beginning of fall but what should I be doing until then to prepare?
You look great carguy. Why not take up a sport you've never tried before?

Here's some suggestions:
indoor or outdoor rock climbing
kayaking
tennis
squash
sailing
rowing
hiking
whatnot

You look great carguy. Why not take up a sport you've never tried before?

Here's some suggestions:
indoor or outdoor rock climbing
kayaking
tennis
squash
sailing
rowing
hiking
whatnot

Whatnot is illegal in this tri-state area. I think I'll just buy a new car.

Whatnot is illegal in this tri-state area. I think I'll just buy a new car.
hey, well that goes with your name.

Hey man, congrats on the progress.
Must say You're one of a dozen I've been following close and allways enjoyed to watch over the year, and I hope years to come :)

For summer, I guess you could uhm slap ddude? :O, just joking.

Enjoy the summer and I will look forward for your sup2 in this fall!

--
Andreas

For summer, I guess you could uhm slap ddude? :O, just joking.


Andreas

I'd have to find him first. He seems to be missing in action (I hope it's the kind of action he wants).

Nice to here from Sweden. Say hi to my friend Zendorian.

holy hell!
Looking good man!!! :tucool:

Here are some SGX + 1 week progress shots. I'm still following the basic principles. I'm also posting some older pics so you can see where I came from.

Do you guys have any thoughts for me for what I should do this summer? I will bulk again at the end of summer or beginning of fall but what should I be doing until then to prepare?

Enjoy the compliments! Go swim and show off your body! Just maintain and let your body get some well earned rest, both from cutting and heavy weight lifting. :tu:

I'd have to find him first. He seems to be missing in action (I hope it's the kind of action he wants).

Nice to here from Sweden. Say hi to my friend Zendorian.

Relax big fella. I'm still here. Mike, you look amazing!!!!!! Excellent my man......excellent.:tucool:

Relax big fella. I'm still here. Mike, you look amazing!!!!!! Excellent my man......excellent.:tucool:

Thanks, man. Glad to hear you're alright. I'll call off the search.:lol:

I see you have made it onto SwoleCat's Hall of Fame. :bow:

I see you have made it onto SwoleCat's Hall of Fame. :bow:

Thanks Ippo. I didn't know that. This is the first I am hearing it.

I see you have made it onto SwoleCat's Hall of Fame. :bow:

Hey Congrats Mike! :claplow:

Looks like no wall of fame for me. :cry: ....:)

It's ok. I worked very hard on SGX. I learned a lot. Will take that knowledge and continue to grow in this game of fitness. No regrets. :nod:

How are things going for you now?

Thanks Ippo. I didn't know that. This is the first I am hearing it.


U knew that bro, u sent me the pics for it. :)

I wouldn't place you there w/out your consent.

Remember? :)

~SC~

Hey Congrats Mike! :claplow:

Looks like no wall of fame for me. :cry: ....:)

It's ok. I worked very hard on SGX. I learned a lot. Will take that knowledge and continue to grow in this game of fitness. No regrets. :nod:

How are things going for you now?

I see no reason why you can't make it there bro!

Get with me about this subject, k?

Thanks,
~SC~

U knew that bro, u sent me the pics for it. :)

I wouldn't place you there w/out your consent.

Remember? :)

~SC~

That's not what I meant, SC. I meant I didn't know that the pictures were now posted there. It doesn't happen right away and they weren't there the last time I had checked. It's all good.:nod:

How are things going for you now?

Bigpapi, thanks for asking. I am continuing with most of the SGX plan and using up my supplements as I remember. I've reduced cardio, added more carbs, calories and creatine, and kept the lifting split. The result is that I am gaining weight again (a good thing) but my body fat is continuing to go down (slightly). My love handles definitely look smaller and my waist is smaller. So far, so good. I should be in a better position to start a bulk than I was when I started one last year.

Ahhh, I see what you mean, my apologies! :)

Things are absolutely fantastic! I'm as busy as ever, people seem to be doing extremely well in working with me, and life couldn't be better as far as I am concerned.

Thanks again for being such a great client and friend!

~SC~

Just wanted to say how incredible you look and what fantastic progress!!! (You too, SC :) ) You must be most certainly proud.... :tu:

Just wanted to say how incredible you look and what fantastic progress!!! (You too, SC :) ) You must be most certainly proud.... :tu:

Thanks Justitia. It's always nice to get compliments from attractive, younger women.:)

Thank you Justitia! :)

Good to see/hear from you again!

Hope all is great w/you! Happy summer chica!

~SC~

Thanks Justitia. It's always nice to get compliments from attractive, younger women.:)

Yeah, she's a beauty for sure! :tu:

~SC~

jeez, look great man! Goes to show what some hard work will do, eh? Keep it up...very motivational!!!!!

Thanks Justitia. It's always nice to get compliments from attractive, younger women.:)

Yeah, she's a beauty for sure! :tu:

~SC~

:D

Not to h/j this thread even more...but, SC... I saw Val's competition photos.... wow, man... does she look unbelievably fantastic....:nod: what a great job she (and you) did!!!! :tu: