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scottysbody 01-25-2008 12:55 PM

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.

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



EricT 01-25-2008 01:09 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 02:12 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.


triqqey 01-27-2008 06:39 PM

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

scottysbody 01-28-2008 07:54 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.


DrGonzo 01-28-2008 11:18 AM

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 12:52 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 08:11 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.


DrGonzo 02-04-2008 11:26 AM

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

hrdgain81 02-04-2008 01:05 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)

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