My progress - 28% bf to 11% bf in 4 months - Your Thoughts - Bodybuilding Discussion on Bodybuilding.net Training Forum

scottysbody · 01-25-2008, 01:55 PM

I have been dieting and training for about 3 1/2 months with the goal of 7-8% body fat and some muscle gain. I have been following a CKD (cyclical ketogenic diet) for a while now. I would love some feedback on my progress. I have everything listed here.

http://www.scottysbody.com

Please let me know what you guys think. Good or bad, I can take it.

Thanks,

Scott

EricT · 01-25-2008, 02:09 PM

My honest thoughts are that if you take the fat loss any further with that amount of mass you will look like very thin and emaciated. I know this is completely subjective buy I think you are at a very good bf% and if you stick to around that or plus/minus 3 or 4 percentage points, work on gaining muscle, you will look great.

iron_worker · 01-25-2008, 03:12 PM

I agree with Eric. You look good! Unless you have some specific reason to shed more fat, I would start trying to put on some muscle. You obviously know how to control your diet already so it'll just be a matter of adding in some carbs/fats to get the calories a few hundred over your maintenance level. Maybe changing up your lifting scheme a bit to a more bulk friendly setup. (Depends what you do now...)

Don't do what i did and just eat anythign and everything cause it makes it alot harder to cut down later as I found out. I'm getting there though. I had a an 11 point skin fold test done and the results were 10.73% bf. I'm pretty damn happy about this. I'm only going to continue this diet for a couple more weeks till mexico. I'm hoping to get to single digits before I go. Then after that its all bulking!

Good work btw. Dieting takes alot of dedication and you've done well.

IronWorker

triqqey · 01-27-2008, 07:39 PM

great job! I think I'll go on your diet because I saw you eat cheesecake everyday. yum!

scottysbody · 01-28-2008, 08:54 AM

haha, yes, I've been eating a lot of sugar free cheesecakes. The are just cream cheese, sour cream, eggs, vanilla, and splenda. 1/2 of a mini cheesecake has 327 calories, 31 grams of fat, 4 carbs, and 9 protein. They definitely work to curb my sweet cravings.

Scotty

DrGonzo · 01-28-2008, 12:18 PM

11% is good dude. that's what i was at when i first started training. i think you're at a pretty good spot, and you did awesome getting down from 28%. if you' still tryin to stick with it you'll have some good abs at 5-8%. i personally never really felt the need to get that low but girls are all about it

hrdgain81 · 01-28-2008, 01:52 PM

Scott, congrats on the progress so far. I will mirror what everyone else has said, I would adjust training to focus on lean muscle gain now, then look to get down to single digit bf after you put on some solid mass.

scottysbody · 02-04-2008, 09:11 AM

Ideally I would like to cut down a little more and lower my bodyfat by about 3%. At that point I will focus on lean muscle growth. Funny thing is I have added quite a bit of lean muscle mass while dropping the fat.

Check out my stats and by doing some simple math you can see that I've put on about 8 lbs. of muscle during the last 4 months.

http://www.scottysbody.com/stats.php#fat_loss

Scotty

DrGonzo · 02-04-2008, 12:26 PM

3% is pretty far south bro. you wanna look cut, not auschwitz

hrdgain81 · 02-04-2008, 02:05 PM

Gonz, i think he means he wants to cut 3% more bf off, putting him around 7-8% (which is still very very lean)

01-25-2008, 01:55 PM	#1 (permalink)
scottysbody Rank: New Member Join Date: Jan 2008 Posts: 7	My progress - 28% bf to 11% bf in 4 months - Your Thoughts I have been dieting and training for about 3 1/2 months with the goal of 7-8% body fat and some muscle gain. I have been following a CKD (cyclical ketogenic diet) for a while now. I would love some feedback on my progress. I have everything listed here. http://www.scottysbody.com Please let me know what you guys think. Good or bad, I can take it. Thanks, Scott

01-25-2008, 02:09 PM	#2 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,835 Country: Gender:	My honest thoughts are that if you take the fat loss any further with that amount of mass you will look like very thin and emaciated. I know this is completely subjective buy I think you are at a very good bf% and if you stick to around that or plus/minus 3 or 4 percentage points, work on gaining muscle, you will look great.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses.

01-27-2008, 07:39 PM	#4 (permalink)
triqqey Rank: Member Experience: > 1 Year Join Date: Sep 2005 Location: Podunk, USA Posts: 203 Country: Gender:	great job! I think I'll go on your diet because I saw you eat cheesecake everyday. yum!
	triqqey's Sig:"The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The iron will always kick you the real deal. The iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the iron to be my greatest friend. It never freaks out on me, never runs. Friends come and go, but 200 pounds is always 200 pounds." -Henry Rollins

01-28-2008, 01:52 PM	#7 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,649	Scott, congrats on the progress so far. I will mirror what everyone else has said, I would adjust training to focus on lean muscle gain now, then look to get down to single digit bf after you put on some solid mass.
	hrdgain81's Sig:Your not special. APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

02-04-2008, 02:05 PM	#10 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,649	Gonz, i think he means he wants to cut 3% more bf off, putting him around 7-8% (which is still very very lean)
	hrdgain81's Sig:Your not special. APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

01-25-2008, 03:12 PM	#3 (permalink)
iron_worker Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 1,078 Country: Gender:	I agree with Eric. You look good! Unless you have some specific reason to shed more fat, I would start trying to put on some muscle. You obviously know how to control your diet already so it'll just be a matter of adding in some carbs/fats to get the calories a few hundred over your maintenance level. Maybe changing up your lifting scheme a bit to a more bulk friendly setup. (Depends what you do now...) Don't do what i did and just eat anythign and everything cause it makes it alot harder to cut down later as I found out. I'm getting there though. I had a an 11 point skin fold test done and the results were 10.73% bf. I'm pretty damn happy about this. I'm only going to continue this diet for a couple more weeks till mexico. I'm hoping to get to single digits before I go. Then after that its all bulking! Good work btw. Dieting takes alot of dedication and you've done well. IronWorker

01-28-2008, 08:54 AM	#5 (permalink)
scottysbody Rank: New Member Join Date: Jan 2008 Posts: 7	haha, yes, I've been eating a lot of sugar free cheesecakes. The are just cream cheese, sour cream, eggs, vanilla, and splenda. 1/2 of a mini cheesecake has 327 calories, 31 grams of fat, 4 carbs, and 9 protein. They definitely work to curb my sweet cravings. Scotty

01-28-2008, 12:18 PM	#6 (permalink)
DrGonzo Rank: New Member Experience: 1-2 Years Join Date: Jan 2008 Location: Malibu, CA Posts: 31 Country: Gender:	11% is good dude. that's what i was at when i first started training. i think you're at a pretty good spot, and you did awesome getting down from 28%. if you' still tryin to stick with it you'll have some good abs at 5-8%. i personally never really felt the need to get that low but girls are all about it

02-04-2008, 09:11 AM	#8 (permalink)
scottysbody Rank: New Member Join Date: Jan 2008 Posts: 7	Ideally I would like to cut down a little more and lower my bodyfat by about 3%. At that point I will focus on lean muscle growth. Funny thing is I have added quite a bit of lean muscle mass while dropping the fat. Check out my stats and by doing some simple math you can see that I've put on about 8 lbs. of muscle during the last 4 months. http://www.scottysbody.com/stats.php#fat_loss Scotty

02-04-2008, 12:26 PM	#9 (permalink)
DrGonzo Rank: New Member Experience: 1-2 Years Join Date: Jan 2008 Location: Malibu, CA Posts: 31 Country: Gender:	3% is pretty far south bro. you wanna look cut, not auschwitz

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