Progress from Mid September - Fat Loss - Intermittent Fasting

[Maximi11ion]

awesome work

[Pkant2002]

Honestly you look amazing i thought you looked good in the first set of photos but wow wee what a transformation. Looks like you really looked into what you needed to do and have some really good knowledge. Best of luck with the bulk

[tony4100]

Good work, you are where I would like to be!

I would be interested in following your training log and seeing how you work the compound lifts with RP.

[fanofphonics]

Cheers guys

I've started a training log as well so i'll be updating that with my workouts. Would be good to get your thoughts on how I'm structuring my workouts as well cause I'm still learning how to put them together.

Gerrys Training Log

[ben 21]

your waist is tiny! your back is very good. you,ve done very well. but dont go too low in bodyfat. 6% would be the lowest id say

[fanofphonics]

IMG_1071.jpgIMG_0869.jpg

I'm up to 78.5 Kgs as of this morning. I've put the new photo next to one of the older ones where i was 72Kgs (Keto diet at that time so diff in weight will have some water)

I've def put on fat at my lower abs. Its hard to not want to diet it off again but I think I can see some positive differences in muscle elsewhere.

Anyone else go through this when they got lean and then tried to put mass on? Find it so hard to see fat covering over my abs again - surely i'm not eating too many calories as it comes out to about 2500 on average. I'm worried i might be also spinning my wheels.

Anyone else see a positive difference from the photos?

Here's another

IMG_1078.jpg

[James]

Looking good, you are similiar to me - first place you hold fat is lower abs.

Can I ask what your diet is currently, macro-make up and actual foodstuffs, also how many hours of sleep are you getting and other external stress factors? I have been on a lean bulk since August after getting down to the fat level in my current display picture and have noticed the same as yourself, however, I have played around with a lot of lifestyle factors and managed to keep quite lean whilst also manipulating lower abs fat. Be interesting to see your approach, lifestyle/hormones and lean gains/fat gains are very much a hot topic of research and real life testing with me, of recent.

[fanofphonics]

Yeah my macro ratios are P50%, C20-25% & F25-30%

In grams its P 230, C~90, F ~65 This comes to about 1850-1900 cals. Then on either Sat or Sunday i'll have a refeed meal(or two) where I eat starchy carbs( white rice and potatoes normally). The carbs during the week are all from incidentals or veg/fruit.

I fast also so eat normally twice a day during the week and 3 times/day at the weekend.

Typical Day

Two tins of tuna (300g) and avocado/guacamole or houmous mixed in = 80 g protein from tuna and 20g fats or so from mixer

2 Venison Steaks / 1 beef steak and 2 chicken breasts / 3 chicken breasts / turkey / Prawns & scallops / etc (try to get around 100grm protein here)
mashed carrot and parsnip or mash turnip 400g
1 large onion, 1 pepper, half head brocolli, half head cauliflower, half a pack of aspargus spears, 10 cherry tomatoes, and a can of chinese veg(water chestnuts, bamboo shoots etc)
350 grams cottage cheese with 35 grams protein powder mixed in and some berries on top (blue, black, cherries, strawberries etc)

Sometimes I vary the amounts of cottage cheese or quark if I havent had enough protein or if ive had too much i might cut it back

I eat eggs also instead of tuna for lunch every other day and sometimes swap the tuna for cottage cheese/quark with protein powder

I sleep well and get either 8 or 9 hours a night and I really dont feel I have much stress at all in my life. Ive started training for a hilly half marathon on the island of Barra in June but thats only been the last three weeks or so and i'm running 3 times a week. 4 miles, 2 miles and a hill sprint session.

I tried throughout January to eat white rice and potatoes etc after having trained but I feel i do better when I limit the intake of these types of carbs to once a week. So i've been following the above macro's through Feb into March.

Have you changed the make up of your diet much since August?

[stronglikewood]

Chest is bigger. Gaining some fat is part of the game if you wanna get big. You by no means look fat at all and I think if you wanna get really big you should carry on bulking. Good results so far!

[James]

Quote

Yeah my macro ratios are P50%, C20-25% & F25-30%

In grams its P 230, C~90, F ~65 This comes to about 1850-1900 cals. Then on either Sat or Sunday i'll have a refeed meal(or two) where I eat starchy carbs( white rice and potatoes normally). The carbs during the week are all from incidentals or veg/fruit.

I fast also so eat normally twice a day during the week and 3 times/day at the weekend.

Typical Day

Two tins of tuna (300g) and avocado/guacamole or houmous mixed in = 80 g protein from tuna and 20g fats or so from mixer

2 Venison Steaks / 1 beef steak and 2 chicken breasts / 3 chicken breasts / turkey / Prawns & scallops / etc (try to get around 100grm protein here)
mashed carrot and parsnip or mash turnip 400g
1 large onion, 1 pepper, half head brocolli, half head cauliflower, half a pack of aspargus spears, 10 cherry tomatoes, and a can of chinese veg(water chestnuts, bamboo shoots etc)
350 grams cottage cheese with 35 grams protein powder mixed in and some berries on top (blue, black, cherries, strawberries etc)

Sometimes I vary the amounts of cottage cheese or quark if I havent had enough protein or if ive had too much i might cut it back

I eat eggs also instead of tuna for lunch every other day and sometimes swap the tuna for cottage cheese/quark with protein powder

I sleep well and get either 8 or 9 hours a night and I really dont feel I have much stress at all in my life. Ive started training for a hilly half marathon on the island of Barra in June but thats only been the last three weeks or so and i'm running 3 times a week. 4 miles, 2 miles and a hill sprint session.

I tried throughout January to eat white rice and potatoes etc after having trained but I feel i do better when I limit the intake of these types of carbs to once a week. So i've been following the above macro's through Feb into March.

Have you changed the make up of your diet much since August?

Sounds pretty good, no issues with recovery I take it? I personally would refeed with high carb/low fat days on training days only as insulin sensitivty is greater (and optimised for better partitioning) post workout, but if you are gaining doing what you currently are then more power to you!

I still refeed after training sessions, my morning meals are the same whether it be rest or training days, the only difference is the composisiton of my evening meals, training days are more calories, low fat and higher carbds; with rest being higher fat, lower carbs and lower calories.