12 week fat loss...

[Mythicalbeing]

268 21% bf.
My goal is 15% in 12 weeks...at which point i will get my bodyfat tested again.

My diet is as clean as can be.
Morning, egg beaters, orange juice, a protien shake.
Mid morning, 4 egg whites scrabled, 2 chicken beasts, water.
Lunch whole chicken, protien drink, rice, can of tuna(either out of the can or on a salad.)water.
Mid afternoon protien drink, rice, chicken breast(2), salmon in the pouch, water.
Supper protien drink, protien bar as soon as I walk in the door.
baked patato, salad with tuna or salmon, 4 chicken breasts. Orange juice.
Late night snack peanuts a 1/2 cup, fish oil, peanut butter with banana sandwich. Fruit apple or orange. Yogart.

I get about 4500 calories, protien shakes are doubles. Calories per three is 1500. Down in calorie intake from 6000.

Work out.
3 times a week M-W-F
Monday
chest bench ...8x405, 6x425, 4x455, 2x475, 1x505
dumbell flyes 4x12 with 140 dumbells (biggest they have)
Seated dumbell extensions 4x10 110 dumbell
bent over rows 4x 10 60lbs with slow deliberate reps.
Tri push downs 4x10 150 slow reps.
Crunches 6x30
Wednesday
Light squats 350x10, 375x10, 400x10, 420x10 Deep squats.
hang cleans 4x8 225
Overhead presses 4x10 315lbs with leg assits.
Rows 135 4x10 slow reps with a sqeeze and hold at top.
Shrugs 4x12 315lbs.
crunches 6x30
Friday
Squats 400x10, 440x4, 460x4, 470x2, 480x2
Close grip bench 4x10 with 380lbs
preacher curl 4x10 150lbs slow curls.
standing curls 4x8 170lbs slow curls
Leg extensions 3x10 410lbs
leg curls 4x10 180lbs
dumbell presses seated with back against seat 4x6 with 70lb dumbells.

T-th-S cardio work.
Simple 20 minute runs. Enough to get my metabolism going, and to hit my target heart rate.

Pic in gallary...will keep up progress.
All this is post cycle, using clen and hydroxy cut. All 12 weeks.

 

[Gigantasor]

You trying to bulk up or cut? I'm sure you know you cannot do both at the same time. The only real way to lose that much BF in such a shot time is to do a hell of a lot of cardio. I would recomend at least 5 days a week cardio at 1 to 1.5 hrs a pop. Make sure you are staying in the fat burn range.

Lose the carbs as much as possible.
Cut the calories down to around 2500. You want to put out more than you are taking in. and based on what you are saying I don't think you are putting out 4500 a day.
Icrease the days a week you work out to at a min 5 preferably 6.
Lose the juice in the morning and the carbs after 7 pm. I stop with carbs at 12 pm to help with this.

The stats on your lifts look good by the way. Very strong in most areas. I would just think about your approach and make sure that what you are taking in and doing is going to help you accomplish your goals. These are just a few of my thoughts. They may be flawed but this has worked for me. Good luck.

 

[Mythicalbeing]

Trust me, my caolories are that high. I'm cutting, to just around 15% this time around. I hate to see my calorie intake below 3000, and when I dropped from damn near 6000 my weight has actually droppped and my strength has maintained....a draw back I can live with. While I have read that people cut fat in a hurry, it's not my approach as of right now, I want to be able to maintain the 15%...or get close to it off cycle, and bulk from there, to eventually wear a 15% OR LESS bf suit year around say in two-three years (my goal.). Doing this by diet is my goal.


I got my levels tested today, and I will post soon, and I will keep you posted as well when I start RealGains short cycle approach, with after levels as well.

Thank you.

 

[Mythicalbeing]

Triglycerides 210 high,Cholesterol 210 low,but on the high side,low density lipo 110, excellent,high-density lipoprotein 28mg/dl excellent.C-peptide .9 mg/dl excellent.Testosterone 420 ng/dl. Free Testosterone 2.3 ng/dl within normal range.% Free Testosterone 2.3% within normal range.Prolactin 12 ng/dl Normal. Luteinizing Hormone (LH) 10 mIU/ml LH. Normal(test was done because I told doc about ASS use).estradiol (E2) 15 pg/ml within normal range. Progesterone (P4) .3.8 ng/ml Again with in normal range.

This is the starting point which was 7 weeks after a 12 week cycle. All levels are normal...except I seem to have high cholesterol, doc thinks it's due to genetic factors as my diet is very clean...only thing I could think of here was the fish oil as I comsume alot of it...but those are the good cholesterol....my bad was boarderline high.

Will keep you posted.

The Myth

 

[Mythicalbeing]

Okay, I'm back on, and have front loaded 300mg fina and started the dbols at 25mg ED.
Will run dbols 3 weeks at 25mg, and fina EOD at 150.

 

[Mythicalbeing]

Week 1: Results positive...feel good and have intensity, jumped 10 pounds on my bench, but given the time frame it was time to...the feeling is there....I feel great.

 

[Mythicalbeing]

week 2: Thinking about going 4 weeks on...can't stop now, results are VERY positive 20 pounds over max on bench, squats are exploding, feel alittle bloat so started the ana...think it's from running 150mg fina EOD 200mg EOD test prop, 25 mg ed dbols.