28% bf to 11% bf in 3.5 months

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scottysbody

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Hey all, I would like to get some feedback on my progress. I have been dieting and training for about 3 1/2 months and have cut my body fat from 28% down to 11% (using a 3-point caliper test). My goal is to get it down to under 8%. Any advice and/or feedback on my progress is much appreciated. My pics weekly progress pics are located here...

scottysbody.com/pics.php

I have read that going from 10% to 8% is a whole different ball game. Anyone been there?

Thanks,

Scott
 
Pictures don't work.
 
scottysbody said:
I have read that going from 10% to 8% is a whole different ball game. Anyone been there?

Thanks,

Scott
Click to expand...



Pictures worked for me.

Great job!

I know the hard work involved to drop body fat like that and stansform the body. You did a subperb job! Congrats!

Welcome to the forum!

And, yes I have been at 8%, and currently going to reach 7% in a few weeks. I am presently at 9% (probably a tad under) and 160lbs(5'7")


Best wishes in all that you set out to do in life and within fitness,




Chillen
 
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scottysbody.com/food.php

Wow, I see you are on a keto diet..1000cals sofar today and only 4grams of carbs? Good job...
 
Your food log is craaazy. I honestly cannot go a day with less than 150-200 grams of carbs. I think one thing I learned is to eat more protein and eat less! Your really an inspiration, keep it up!
 
It look like you are doing some type of carb cycling program huh? Low carbs certain days then regular others?

Can you tell me what you are doing there?
 
Thanks so much for the positive response. I didn't expect so much positive encouragement. I have been doing a Cyclical Ketogenic Diet recently and have been very surprised that my strength has been increasing. Yesteday, I added 5 more pounds on my bench for a total of 45 pounds over about 2.5 months. I'm not sure if the strength gains are going to slow down but I hope they don't. Right now I'm benching 210 for 6 reps. I'm hoping to be at 7-8% body fat by Feb. 19 (5 months of cutting) and benching about 225 for 6.
 
Hey Guys, I'm really feeling stalled on my fat loss now. I'm currently around 10.5 % and am trying to get down below 8%. I've been trying a CKD lately but it seems to have stalled. Any suggestions to get this thing moving again?

Scotty
 
scottysbody said:
Hey Guys, I'm really feeling stalled on my fat loss now. I'm currently around 10.5 % and am trying to get down below 8%. I've been trying a CKD lately but it seems to have stalled. Any suggestions to get this thing moving again?

Scotty
Click to expand...

Can you be more specific with your diet and training program?

1. How long on the keto diet? Macronutrient information, etc.
2. What has your calorie intake been like?
3. What is your exercise program? How long in this program? Any cardio being completed? If so how long? What's the intensity like, etc.

More information is needed to assist you, brotha.

I wish you the best in all that you set out to in life and within fitness,



Chillen
 
Can you be more specific with your diet and training program?

1. How long on the keto diet? Macronutrient information, etc.
2. What has your calorie intake been like?
3. What is your exercise program? How long in this program? Any cardio being completed? If so how long? What's the intensity like, etc.

More information is needed to assist you, brotha.

I wish you the best in all that you set out to in life and within fitness,



Chillen
Click to expand...

I've changed my diet up. I'm now back to a 40-40-20 diet on about 1700 calories a day.

My workouts are here...



I have upped my cardio to doing 20 minutes of medium to high intensity intervals on the elliptical machine. I'm doing this 5 days a week.

Thanks for your help.

Scotty
 
NoSweatNoGlory said:
im sure u need your carbs much, much lower for ketosis to work
Click to expand...

I'm actually no longer doing a CKD any longer. When I was on a ketogenic diet, my carbs were 10-20 grams a day. Now I am back on a 40-40-20 diet with about 1700 calories per day.

Scotty
 
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