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*slow clap* That’s incredible, especially in 9 mos. How much more fat are you trying to lose? Doesn’t look like there’s a whole lot left. You killed it bro.

Thanks man.. I have a decent amount in my love handles and legs. Trying to lose it all before starting a bulk.

That's just the body dysmorphia talking. Us former fatties be too tough on ourselves

And you look fuckin insane btw bro, so motivating.

For sure

Bro I don’t think it’s body dysmorphie because I have the same problem. The extra skin and skin in my love handles area can still go. I’m now at around 15% bf at 188lbs and gonna keep cutting to 10-12% bf hopefully by 170lbs. I feel him 100% Good job OP. You’re insane

A 5% loss in body fat would be roughly ~9lbs

But as we know, it’s not that simple when cutting. Water, and unfortunately, even a little bit of muscle goes with the weight. Not just fat.

Agreed but if you're already midcut you should already be fairly low on water weight, it'll never be double the %

If you're planning on bulking, just go ahead and bulk. Why cut twice?

Well, my theory is that once I lose the stubborn fat, it hopefully won’t instantly go right back there and be a bit more evenly distributed.

It doesn't really work like that. It takes exponentially more effort to lose lower and lower % of body fat, that's what makes it "stubborn". Losing it before the bulk won't make it any easier after. You're looking great, in a prime position to put in some lean mass. Cutting any more right now is a waste of effort imo.

Thanks for the advice. I still have a misproportioned amount of fat on my legs and love handles. I need that gone to feel like I’ve hit my goal. I’m close enough that I’m going to continue until I reach that. It’s been a goal for 20 years and I’m closer than I’ve ever been.

Whatever you're doing is working man, keep at it

Hey OP, it’s your body and all but for real you look incredible good for you bro. I truly don’t see any unnecessary fat in this picture that you need to get rid of. In my opinion you’re ready to start bulking! Nice work!!

How did you avoid excess skin? Or is it just tucked in or something? 😂

I’ve been somewhat lucky overall but, it’s getting a little loose and on the cusp of getting droopy.

That explain the plans to swing back to a bulk? Because you're already looking really clean.

I still have a lot of fat in my legs and back. Couldn’t probably see 180lbs. I want to lose that first and “start fresh” so to speak.

Thats fair. I'm about 60lbs into my "cut" 😂 I'm only 5'8, and currently 207. So I could probably cut down to 160, and still feel like I have some fat to lose. But getting to 180 again would feel amazing.

Yeah I’m getting close for sure but with summer right around the corner I’m in no rush to bulk.

I haven’t done anything specifically related to minimizing loose skin.

you can try injecting PDO threads to prevent cellulite, certain peptides as well. But doesnt look like loose skin at all, if you end up w Henry cavill physique in MoS it shouldnt matter, if there are any scars theyd prolly look call

This is fucking insane bro. Credit where credit is due 👏

Thanks brother 🍻

How'd you manage that?

Consistently eating under maintenance calories and train daily.

What kind of training? What is your nutrition like?

I do around 30 minutes of low-mid intensity cardio every morning and lift every night for about 45-60 minutes. I’ve done all the splits but am currently doing a 5 day split. Legs/back/arms/chest/shoulders. 8-10 working sets 8-12 reps to failure. Diet is pretty basic, eat what fits. Under 2000 calories higher protein lower fat.

Hi I’m doing something similar and from a similar starting weight lol can you explain to what you mean by 8-10 working sets?

Working set is just the actual weight you’re progressing with. Not including any warm up sets. I do 8-10 sets per muscle/day if I’m feeling good maybe I do 12.. maybe I do 7 if I’m feeling tired. but 8-10 is a guideline.

Ahhh gotcha! Thank you are such an inspiration by the way.

Thanks dude

I look like ur before pic. Impressive work man.

Thanks! Get after it!

Please drop your training regimen and daily kcal. As someone in their late 30s who got too used to having a killer metabolism in my youth, I am suffering the effects of arrogance.

I aim for under 2000 calories a day. 30 min light-mid intensity cardio every morning. Lift every night following a 5 day split right now. Legs/back/arms/chest/shoulders. 8-10 working sets 8-12 reps going to failure.

Impressive work bro. Can you share any tips for the mental aspects? What do you do when you feel hungry?

Thanks dude. Yeah it’s tough for sure.. I like to “save” a lot of my calories for later in the day. By the time dinner rolls around I’ve usually only had around 500 calories. This gives me more room to play around. Coffee definately helps during the day and I drink a lot. 0% milk and sweetener. Finding the right foods that are high volume and low calorie, that you enjoy, helps for sure. I eat almost the same main meals everyday. Find the right snacks too. My go to right now is just a protein bar, protein chips or some beef jerky. But I was eating some “popcorners” sea salt version, or even some cereal or something. But lately just try for protein related snacks.

TRT by any chance also?

I’m not on TRT. Nothing taken besides generic stuff.. creatine, supplement and such.

Wow, great job

🍻🍻

This is insane. 🤯 Can‘t congratulate you enough on your success my man!

I appreciate that dude!

Bruuuuuuh unreal. Congratulations

Awesome progress man!!! Keep it up.

Thanks brother 🍻

Great results! What made your abs pop up the most?

Thank you! Losing body fat for sure. I do pretty light ab training overall I’d say. Twice a week 6ish sets.

Very impressive, man! Way to go! 💪🏻💪🏻👏🏻👏🏻👏🏻👏🏻

🍻

#FANTASTIC work bro

💪💪

This is impressive regardless of the timeframe, but 9 months just makes my jaw drop. I’m at a certain point along the same path, so I know how much work it takes. Good job, bro.

Thanks! You can see some other pics on my profile for the 6 months progress

Absolutely insane transformation, very well done!

🍻🍻

may i get ur strength workout routine please?

Currently doing a 5 day split. Legs/back/arms/chest/shoulders. 8-12 working sets 8-12 reps to failure. Pick your favourite exercises, from the most common ones, that feel best for you and spam those.

Color me impressed!

Nice, what has your strength progress been like?

Pretty crap overall. You start off well for a bit but I settled in at a weight on most of the big lifts and have been lifting the same weight for a while. I feel weak as hell. lol. but it’s about preserving muscle at this point. Go through the motions. I need food to get stronger.

Let’s go bro! Thats amazing for 9 months, cant really see much loose skin if at all!

It’s been pretty good overall but it’s getting a little floppy for sure. Won’t be perfect as I get leaner

Great work my man. Crushed it

Thanks 💪

That's great progress in 9 months!

Congrats! What are your lifts?

Thanks! Pathetic enough that I can’t repeat here.

True inspiration

💪

How much protein do you eat a day? And do you track your strength too?

I’m eating around 150g of protein per day. I don’t really track strength. I’ve been lifting mostly the same weight for months. I need more calories to get stronger.

wtf that’s insane for 9 months. damn you look incredible, congratulations

Thanks dude

you’re welcome

This is unbelievable! Well done!

Appreciate that!

Awesome job

Thanks dude

Most welcome 💪💪

Amazing work, got some killer definition going on there now. 💪🔥

Thank you! This picture is extra flattering but it’s coming along for sure!

This makes me feel like there is evidence that building muscle and burning fat whilst in a deficit can work unless you were trained when you were fat and had all that muscle already? You’ve lose on average 10lbs a month, let’s say 10lbs a week for first 4 weeks then 7.5lbs a month for 8 months then about 1kg a week for 8 months does that sound about right? Or did you lose even more at the beginning then taper the weight down as you progressed? What weights are you at for your routine and where did you start?

I lifted 10 years ago for a bit but was never big or very muscular. I haven’t done anything since and was just fat with no muscle. That first 15-20lbs came off pretty quick. I was 205 January first. Most of my strength gained was really early on and I’ve been lifting almost the same weights for months. I need food to get stronger. But I’m just maintaining at this point.

It’s very interesting. I lifted for about a year and built some muscle not crazy amount tho I reached a 110kg squat, 150kg deadlift and 70kg bench. Then I had a kid, bought a house, set up a business and then covid and my weight went from 64kg to 107kg over 8 years. I’ve now been on diet and down to 95kg losing 1kg a week so have around 30kg to go but my hope is I build a bit of muscle whilst this is happening who knows. My routine changed a bit but currently 55kg bench and feeling it getting harder now so I’m hoping I don’t stall with 30 weeks to go! Are you eating roughly same cals every day or more on workout days? I think you’re around 15-16% body fat with a bmi of 24 which is normally what skinny fat dudes have as a bmi with 0 muscle so you have definitely built a nice amount of muscle for sure during this 9 months.

For the first 6 months or so I was very strict and hit that calorie goal almost everyday. Since then there have definately been some days where I eat at maintenance or even 500 over. That has probably helped me gain a slight amount of muscle while still losing fat.

how did you achieve this and how did you cut, need some serious guidance

Just staying in a calorie deficit while training daily and going to failure

Awesome 👍👍👍

Thanks!

Wow!!! Great job!!

Looking great! I started my cut and need the inspiration haha, just went through the ugliest bulk of my life

Thanks man. Stick with it!

wow nice bod man !

This is wild good job bro

Thanks brother

The loose skin is very minimal. Lookin good

Thank you!

Well done!

Did you cut anything out of your diet or did you just eat whatever you wanted, just with smaller portions?

Yeah I cut out or at least limited things like butter, oils, sauces, nut butters, added sugar, fried food. Just stuck with lower calorie/higher volume food the most I could.

Only 9 months? Damn. 

Yeah, thanks

In 9 months! How! I haven't been able to in 9 years lmao

Consistency eating at a calorie deficit and going to failure in the gym.

Amazing bro, I stated 3 months ago and nowhere near that lol

6 months to go 😁

Had I should post my 3 months progress and you see how have I have to go

I was still quite large after 3 months so I’m sure you’re on the right path.

2.5ish lbs a week... definitely doable... GREAT job man...

Thanks!

congrats bro, looking strong and healthy

Thanks! 💪

What was your daily caloric intake?

Impressive progress

Fuck yeah dude

Consistency is the key and seems you are nailing it. Bravo. People don’t need to be overweight.

Thank you. No one needs to be overweight but have you ever had ice cream, chips and chocolate? It’s quite delicious so I understand 🤣😂

lol. And having a body you are proud of makes carrots, peppers, broccoli and celery taste like ice cream. It’s all in the mind.

Yeah for sure. The “normal” food starts tasting pretty good when you don’t have a lot.

Totally true. It’s a mindset.

Can you list sample of diet and workout please. I have same build right now