Since January 1st, I have started cutting up again. I ended my last cut in early December when I went home and splurged and ate out a ton and didn't workout as much. I flew up to 153 pounds (from the 140.5 I was at) and went up to 12% bodyfat. I turned it around, and 7 weeks later, I'm at about 8-9% bodyfat (correct me if I'm wrong) and trying to get to 6-7% and maintain.

The problem is, I am having a LOT of trouble getting down there. For one, I was 151 pounds about two weeks ago, and now I'm 145. My strength in the gym flew up until two weeks ago, and the 90 pound dumbbells I was
repping on bench have gotten a lot harder to put up, with no sign of a strength increase in sight. With that said, here is my diet and training thus far:


Remember, I'm 5'9.5" and 145 lbs. Heres what I'm eating now:

http://www.fitday.com/webfit/publicjournals.html?Owner=jonathanaf&Year=2006&Month=9&Day=3

Breakfast: 4 egg whites, 3/4 cup of oatmeal, 1 tbsp PB

Snack: Apple, 1 oz almonds

Lunch: Healthy bread (5 g fiber, 40 cals per slice), 4 oz turkey, grapefruit, salad + that light dressing

Post workout: BENZY SHAKE
1 tbsp PB
1 banana
1/2 cup oatmeal
2 scoops protein

Dinner: 6 oz chicken, 8 oz sweet potato, 2 cups broccoli (rare)

Snack: 4 egg whites

My lifting is MAX-OT. 4-6 reps, 7-9 sets per body part, one part per day per week. Cardio was MAX-OT (HIIT that is constantly harder, I think this is what is eating up cals) post workout, but recently I have dropped back on it and now I just walk for 20 minutes after I workout 3-4 times a week on a treadmill at 55-60 percent of my max heart rate (110-120 bpm, not much). I don't feel as pooped afterwards, and I don't dread cardio like I do now.

So, my guess is that I'm not eating enough. Apparently my maintenance is 2490 calories or something, but I am paranoid about gaining bodyfat. Usually once a week I have a splurge, with a few beers or something on a friday or saturday night. Trying to cut on that, as I feel that has impeded my progress, but it's important to enjoy life.

So, my questions to you are:
1) How can I improve this? I've thought about switching up cardio and doing it LISS is the morning, but that is tedious on a high-hour college schedule.
2) Diet, can I fix anything? Today I ate the two scoops of PB (breakfast and post workout) together as a mini meal during the day, with the almonds after that. Basically, separating carbs and fats.
3) Should I be eating more?
4) I am guessing my bodyfat is about 8-9%, as I don't really have much to grab as you can see in the picture. The calipers I have rated it 9%, and they are 99% accurate (non-digital).


Here are pictures, taken today after my chest and abs workout and after my post workout shake a ton of water, which has me looking a little more blurry than usual. Usually my abs are slightly more visible, and in the right light fully visible. Damn the bathroom lights! First three pictures are from today, one picture is for comparison when I was 5 pounds lighter a few months back. (Approx same bodyfat)

http://members.arstechnica.com/x/jonathan/215071s.jpg
http://members.arstechnica.com/x/jonathan/215072s.jpg
http://members.arstechnica.com/x/jonathan/214073s.jpg

Comparison:
http://members.arstechnica.com/x/jonathan/1030061.jpg


Guys, I want to be down to 6% in a few weeks so I can strut my stuff around for summer. Please shoot me what advice you can. I really appreciate it.

Don't go down any more, start a slow bulk build some muscles on other places besides abs. You aren't skinny fat, no fat there. shoot for 10%. You did a good job on cut. :tu:

I agree. You should bulk for at least a couple of months and you would still have time to cut a little bit of fat if you gained it before the summer starts.

OMGHI2U2!!!
anyway, as it has been stated, bulking should be your next plan of attack.

just curious, is that a great meal plan? im about 183 lbs and need to cut my calory intake (or so i think) so that i can start dropping some serious weight, and by the looks of it, that meal plan is relatively simple and sounds like i could manage it in my diet.
you look great to me by the way, keep it up!

just curious, is that a great meal plan? im about 183 lbs and need to cut my calory intake (or so i think) so that i can start dropping some serious weight, and by the looks of it, that meal plan is relatively simple and sounds like i could manage it in my diet.
you look great to me by the way, keep it up!
If I were you, I would make my own diet plan, as everyone is different. :) But by all means use ideas from it, thats what JSF is about, and a lot more.

First, stop dropping calories and eat some food. You are far, far from a spring cut, and you need some meat on those skinny bones.

Second, this is pretty funny:


4) I am guessing my bodyfat is about 8-9%, as I don't really have much to grab as you can see in the picture. The calipers I have rated it 9%, and they are 99% accurate (non-digital).


Almost every form of bodyfat measurement is FAR from accurate. Even the experts say some of the high tech expensive methods may not be correct. Your calipers can track your own progress, not give you any indication of your bodyfat measurement. And especially with calipers, even those who are trained and use them daily still get inconsistent readings.

That said, bulk up. And lift some weights. And eat.