29 y.o.
6'5"
197

Bodyfat scale says it's 19.8%, but that can't be right, yeah?

I'm thinking 12-14% b/c my abs outline shows without flexing/tucking stomach in. Pics taken in the morning. Cold, unflexed, relaxed.

I'd like to get my six-pack to fully show, so trying to determine how much more to lose.

I think I'd guess 11-12. If you look at my pics in the mastover thread, I'm sitting just over 13%, but based on your height and weight, I'd bet I have a bit more mass than you. You could be a little lower, but it's hard to tell.

It looks a little like you carry some fat up in your chest, is that right?

Looks like you've got a good start, what are your goals?

Thanks, man! I couldn't believe you're 36 after looking at your pictures, you look younger. Fat in my chest? I didn't notice, but I'm hoping it's muscle :) (I'm not flexing in that pic) Will find out after the cut is over.

My goal is just to get a six-pack out for summer. I finished a bulking phase a couple of months ago, which I hated (prefer to stay active, can't stand overeating and feeling like a compost bin all the time).

Those last pounds are sure tough to lose. I've been adhering to a 40/40/20 split 500-800cal daily deficit pretty strictly (fitday.com every day) but the progress slowed down considerably, which is ok, I'm in no rush. I mean this fat has to go somewhere if I keep undereating, right? :)

Thanks, man! I couldn't believe you're 36 after looking at your pictures, you look younger. Fat in my chest? I didn't notice, but I'm hoping it's muscle :) (I'm not flexing in that pic) Will find out after the cut is over.

My goal is just to get a six-pack out for summer. I finished a bulking phase a couple of months ago, which I hated (prefer to stay active, can't stand overeating and feeling like a compost bin all the time).

Those last pounds are sure tough to lose. I've been adhering to a 40/40/20 split 500-800cal daily deficit pretty strictly (fitday.com every day) but the progress slowed down considerably, which is ok, I'm in no rush. I mean this fat has to go somewhere if I keep undereating, right? :)

Thanks for the encouragement...it's coming along nicely. The money I'm paying Aram is definitely worth it. After months on SwoleGenix (also a good program) I had stalled, and I'm hoping this'll really get me over the hump.

Beware undereating and overtraining, I really had a hard time with this, and your last sentence is a philosophy that helped me to gain like 25 pounds of fat! ;->

If you've slowed, you might try upping the calories for a week or 2 and see if that helps. Even 300 calories can make a difference.

The big keys for me over dropping down from 206 were: early morning fasted LISS cardio (every day 45 minutes), and dropping my weights to just 4 days a week, one body part a week (MTTF) and lifting heavy. I've lost more fat and gained more muscle than ever.

You may actually be lower than 11%, but that's probably pretty close. I think if you can concentrate on lifting heavy with your chest, you'll look even thinner and add more emphasis on your abs. I'm pretty bulky up top in my shoulders and chest, and it actually allows me (not really in a good way) to carry more fat without looking it. BUT, I really want to get sub-10% so I can get that last bit of ab fat under control. Good luck, and let me know if I can help!

your last sentence is a philosophy that helped me to gain like 25 pounds of fat! ;->

If you've slowed, you might try upping the calories for a week or 2 and see if that helps. Even 300 calories can make a difference.

The big keys for me over dropping down from 206 were: early morning fasted LISS cardio (every day 45 minutes), and dropping my weights to just 4 days a week, one body part a week (MTTF) and lifting heavy. I've lost more fat and gained more muscle than ever.



You gained 25lbs of fat by eating below daily maintenance? :eek: That seems to be against the laws of physics!

I walk at least 4miles a day, lift 2 times/wk, and swim (sometimes in HIIT mode, but mostly slow) a couple of hrs a week. I just started doing that in a fasted mode too, I hope it'll help break through a plateau.

How do you build muscle and lose weight at the same time, is it really possible? I swim and notice becoming more "triangular." But I've always thought it was not new muscle, just an optical illusion (upper body stays same + fatloss). On the other hand, if I am in fact building new muscle it may explain why the scale weight stopped dropping despite caloric deficit.

You gained 25lbs of fat by eating below daily maintenance? :eek: That seems to be against the laws of physics!

You know it brother...I even went to the doctor to make sure I didn't have a thyroid disorder. As it turns out, my metabolism just sort of stopped burning fat. I could maintain decent cardio fitness, lift pretty heavy and all that, but no progress...just kept gaining weight.

I walk at least 4miles a day, lift 2 times/wk, and swim (sometimes in HIIT mode, but mostly slow) a couple of hrs a week. I just started doing that in a fasted mode too, I hope it'll help break through a plateau.

How do you build muscle and lose weight at the same time, is it really possible? I swim and notice becoming more "triangular." But I've always thought it was not new muscle, just an optical illusion (upper body stays same + fatloss). On the other hand, if I am in fact building new muscle it may explain why the scale weight stopped dropping despite caloric deficit.

I think you're probably just not lifting enough, or you might benefit from splitting your 2 days into 4 so you can get more intensity out of it. I do M - Back, T - Chest/Abs, T - Legs, and F - Shoulders/Arms. Lots of growth.

In my experience, you can lose fat and gain muscle at the same time, but it requires pretty good calorie balance so you're not starving yourself. The post-workout meal is pretty important too in order to replenish the glycogen. A PWO of no fat and 50/50 PRO/CHO is a decent start.

If you PM me your email, I'll shoot you my weights program (my design, not SGX or Aram) for reference.