My progress - Your Thoughts - 28% bf to 11% bf in 3.5 months

[scottysbody]

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 weekly progress pics and food logs are located here...

http://www.scottysbody.com

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

Thanks,

Scott

 

[BOWTECH]

Congratulations on your body transformation. If I were you I wouldn't really strive to get 8% at this time there is really no need to be that lean. Unless you are thinking of some sort of contest or something. Just keep doing what you are doing it's obviously worked very well for you Congrats again.

Yes at one time I was at about 5 1/2% BF and it was hell getting there and quite hard on the body also.

 

[OUfan]

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 weekly progress pics and food logs are located here...

http://www.scottysbody.com

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

Thanks,

Scott

Have you stalled out, or are you just expecting to? If so, how long have you been hovering around 11%? Dropping 17% BF in only 3 1/2 months is quite amazing really. Have you done this without using thermogenics? If so, you might get down to 8% pretty easily with an ECA cycle. Most important to get down that low, though, is micromanaging your diet. I looked over your diet logs and I am really surprised you have gotten as low as you are, your diet is okay but not that great. You could try carb cycling and see how your body responds, doing a 2 day/week reload. If you don't want to do that, I would recommend cutting your carbs from 60% to 30% and adding back those calories in protein, or a combination of bumping your fat up 5% wouldn't hurt either.

 

[scottysbody]

Thanks for the advice. I have been doing carb cycling for a couple of weeks now and I lose but then gain back the weight on the carb-up. I'm considering an ECA stack. I have made it thus far without any thermos but I really want to see if I can get down lower.

 

[sdupdike]

Congratulations on your significant weight loss. That's quite an achievement. But you could definitely do more with a cleaner diet. Do some more reading on what a clean diet is, and you'll be able to achieve so much more. Milk, most fruit, cereal, canned soups, and anything processed isn't really considered part of a clean diet. Whole natural foods are. Good luck.

 

[gstacker]

good work..... maybe give the dieting a lul break and build mucle for awhile then go back to the dieting? idunno seems like your doing ok doing your own thing.

 

[skacorica]

ECA worked well for me when I got down around 11% to get rid of the little extra bit. Very nice job btw, impressive transformation, AMAZING tracking. I know very few people (myself included) that track that meticulously.
I am assuming you want to drop the extra % points to get the abs really ripped in which case I would recommend interval training and ECA.

 

[scottysbody]

Yes, my goal is have the abs showing even when not flexed. Can you elaborate a little more on what interval training is?

Thanks,

Scotty

 

[scottysbody]

Just wanted to give a quick update on my progress:

I'm now in the 3rd low carb cycle of my Cyclical Ketogenic Diet and am feeling really good. The low carb hazes are gone and the fat seems to be really falling off now. I do seem to get more hungry, though. Thankfully, I get to eat every couple of hours.

Scotty

 

[GUARDIAN]

awesome work!

i bet the holidays were a bitch to get through.

 

[DJLegacy2k1]

I hope youre having a CARB UP day on your CKD plan. Without a carb up every 7 days that low carb stuff can be a REAL bitch lol. Meat and veggies and nuts all day every day with NO carbs is ROUGH. I only use that diet to get through a stall in my normal cutter.

Good Luck, keep up the good work.

-Legacy

 

[scottysbody]

Yes, the holiday's were very tough. I did allow myself to eat holiday meals on Thanksgiving Day, Christmas Eve, and Christmas Day but as you know, the holidays are much more than that. For most of December I had unlimited sweets sitting outside my door at work but I had decided I wouldn't even cheat once. It felt very good.

Scotty

 

[skacorica]

Yes, my goal is have the abs showing even when not flexed. Can you elaborate a little more on what interval training is?

Thanks,

Scotty

Well, a lot of people might have different exact definitions of what it is but the basic gist is varying your levels of exertion over a specific period of time. So for instance sprint for 30 seconds, jog 2 minute, sprint 30 second, jog 5 mins etc.

My preferred method is at my gym there are always guys playing basketball or something so I like to jump in on a full court pickup game and then do ladders(windsprints) afterward. Ive found when Im lower bodyfat this does a lot more for me than just jogging forever.

 

[Big Rick Rock]

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 weekly progress pics and food logs are located here...

http://www.scottysbody.com

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

Thanks,

Scott

Hey bro,

Why don't you put up some EF banners on your site?

 

[Escamilla_R]

What is your height?

 

[poysyn]

I'd definitely recommend doing at least a short term bulk to get your metabolism back in check, then try dieting again..chances are you'll get past a plateau if thats all it is. seems to work well for me consistently

 

[scottysbody]

Hey everyone, thanks for your responses.

Escamilla_r, I am 5'10" tall.

Skacorica, thanks for the info on interval training. I'm definitely going to give that a shot.

Big_rick_rock, I will look into the EF banners. That would be sweet.

 

[scottysbody]

I haven't been over here to Elite Fitness lately but I just wanted to pop in and thank you guys for checking out my progress. I've still got a little work to do to get down to 7% body fat but I'm moving toward that goal.

Talk to you soon.

Scotty

 

[skacorica]

I haven't been over here to Elite Fitness lately but I just wanted to pop in and thank you guys for checking out my progress. I've still got a little work to do to get down to 7% body fat but I'm moving toward that goal.

Talk to you soon.

Scotty

Nice job man, hand me some of that motivation

 

[scottysbody]

Nice job man, hand me some of that motivation

By the looks of your arms in your profile pic, I'd say you are doing alright man!

Scotty

 

[st8grad]

Excellent work. I'm not totally sure you were 28% body fat in the beginning, but there is a big improvement. At least I expect 28% would look much worse. Change can help tremendously. Like all these guys have said. Dropping processed foods, cycling carbs, even adding some calories on certain days. Take a look at your lifting routine too. No reason you can switch up the rep range to something like 10X3 or whatever. Allows you to do more weight but still do the same number of reps as 3x10. Point being, that you change to stay ahead of your body's adaptation.

I have a 7 month old boy too, so I know what kind of dedication this must be taking. Good luck in the single digits!

 

[st8grad]

I actually just took a look at the diet logs. A couple things stick out. Ketchup, BBQ sauce, Hot Dogs, and sodium content from things like soup, canned chicken, etc.

Rather than a radical overhaul, try cutting the BBQ and Ketchup. I know you need stuff to taste good, but this is a mission right? Replace the canned chicken with normal chicken breasts, pre-cook them if you need to. And the salad dressing, you should actually have full fat rather than lite. You can make it sugar free with olive oil and be getting the benefits of healthy fats instead. Also ditch the lunchmeats.

The the only other thing is get a couple days where you are at or over 2000 cals. That will help keep the metabolism revved. Cutting salt will help you drop water. You are close. Just refine a little.

 

[scottysbody]

I actually just took a look at the diet logs. A couple things stick out. Ketchup, BBQ sauce, Hot Dogs, and sodium content from things like soup, canned chicken, etc.

Rather than a radical overhaul, try cutting the BBQ and Ketchup. I know you need stuff to taste good, but this is a mission right? Replace the canned chicken with normal chicken breasts, pre-cook them if you need to. And the salad dressing, you should actually have full fat rather than lite. You can make it sugar free with olive oil and be getting the benefits of healthy fats instead. Also ditch the lunchmeats.

The the only other thing is get a couple days where you are at or over 2000 cals. That will help keep the metabolism revved. Cutting salt will help you drop water. You are close. Just refine a little.

Thanks for all the tips st8grad. This is exactly what I needed. If you look at my daily update today, you see that I am planning to employ all of these techniques you suggest. Thanks a bunch man.

Scotty