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Thread: Road to 7%

  1. #1
    Registered User justwilliamw's Avatar
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    Thumbs up Road to 7%

    Background: Training on and off for 15 years! Full progress pics presented in the introduction forum section
    Recent progress: Went from 255lbs, 22% to 235lbs, 12%. Lean face gainz in picture attached. Recent pic at 240lbs, 12% also.

    Stats:
    29yo
    6'3
    240 lbs
    12%

    Goal:
    7% body fat!
    Not sure what my weight will be.. Trying to hold onto as much muscle as possible. Hopefully over 230lbs

    Nutrition:
    Clean un processed foods. currently 2000 calories, 200 proteins, 300 carbs. Minimal fat.
    Sometimes I do a 24h fast. About once every two weeks.

    Supplements:
    Whey isolate, Allmax A Cuts, multivitamins, vit C, vit K2, omega 3-6-9, MACA, Ashwaganda, Melatonin.

    Training:
    I train each bodypart twice every week. I train each bodypart HIT style. 2-3 heavy sets only, sometimes followed by a lighter superset at the end.
    Rep range: 6-10 for everything except legs and calves.
    Cardio: 3 times per week after workout, 40 mins at 140bpm

    Hopefully get absolutely shredded very soon ! Will post update
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    On the road to 7% body fat
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  2. #2
    Registered User justwilliamw's Avatar
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    Legs starting to look pretty vascular. Once low BF enough, should look freaky
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  3. #3
    Registered User 1stCoachJoe's Avatar
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    Originally Posted by justwilliamw View Post
    Background: Training on and off for 15 years! Full progress pics presented in the introduction forum section
    Recent progress: Went from 255lbs, 22% to 235lbs, 12%. Lean face gainz in picture attached. Recent pic at 240lbs, 12% also.

    Stats:
    29yo
    6'3
    240 lbs
    12%

    Goal:
    7% body fat!
    Not sure what my weight will be.. Trying to hold onto as much muscle as possible. Hopefully over 230lbs

    Nutrition:
    Clean un processed foods. currently 2000 calories, 200 proteins, 300 carbs. Minimal fat.
    Sometimes I do a 24h fast. About once every two weeks.

    Supplements:
    Whey isolate, Allmax A Cuts, multivitamins, vit C, vit K2, omega 3-6-9, MACA, Ashwaganda, Melatonin.

    Training:
    I train each bodypart twice every week. I train each bodypart HIT style. 2-3 heavy sets only, sometimes followed by a lighter superset at the end.
    Rep range: 6-10 for everything except legs and calves.
    Cardio: 3 times per week after workout, 40 mins at 140bpm

    Hopefully get absolutely shredded very soon ! Will post update
    Good on you, brother! Looks like you have an adequate game plan in place...
    Without proper diets and effective meal plans dialed in, you might well be spitting in the wind.
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  4. #4
    Registered User 1stCoachJoe's Avatar
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    Originally Posted by justwilliamw View Post
    Legs starting to look pretty vascular. Once low BF enough, should look freaky
    Yup... Once you get there, shaving and tanning will take everything next level!
    Without proper diets and effective meal plans dialed in, you might well be spitting in the wind.
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  5. #5
    Registered User justwilliamw's Avatar
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    Thanks mate!
    On the road to 7% body fat
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  6. #6
    Registered User justwilliamw's Avatar
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    Progress pic from today!
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  7. #7
    Wha?========== AlexSays's Avatar
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    In, good luck dude. Should be interesting, chit gets real past 10-12%!!
    Somehow still managing to avoid getting 'too big'

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  8. #8
    Registered User justwilliamw's Avatar
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    237lbs. Midsection getting tighter!
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  9. #9
    Wha?========== AlexSays's Avatar
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    Originally Posted by justwilliamw View Post
    237lbs. Midsection getting tighter!
    Nice

    Are you competing?
    Somehow still managing to avoid getting 'too big'

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  10. #10
    Registered User justwilliamw's Avatar
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    Originally Posted by AlexSays View Post
    Nice

    Are you competing?
    Thanks mate! Nope, not competing, just trying to get really ripped, always wanted to do it at least once.

    This week went down to 232 lbs! However I was so weak and flat, I even slightly injured my back trying to lift the same as usual on deadlifts... Needless to say I did a solid carb up and went back up to 236lbs fast and feeling much better. I'm increasing protein and decreasing carbs a bit and try to stay at least 235lbs and continue to cut fat. See results in 2-3 weeks and reduce calories further at that point if needed.
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  11. #11
    I'm huge in Japan! xsquid99's Avatar
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    Just curious how you determined you were at 12%? You look a bit higher than that. I'd probably put you around 14-15%.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  12. #12
    Registered User justwilliamw's Avatar
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    Originally Posted by xsquid99 View Post
    Just curious how you determined you were at 12%? You look a bit higher than that. I'd probably put you around 14-15%.
    Trainer at the gym with pliers. Possiblew I'm 14-15%, tbh its hard to tell with precision
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  13. #13
    Registered User justwilliamw's Avatar
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    Pic after carb loading attached. Gonna be honest, I think I overspilled a bit, but I feel much better. Increased vascularity in legs and arms, but def more fat/water on the stomach. Hopefully only water. Gonna weight myself at the gym tomorrow but probably over 237lbs... Kinda think I should stick to diet even when feeling very depleted and weak. Couldn't care less about hunger, but its hard on the mental to have very low energy and much less strength than usual.
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  14. #14
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    235 lbs today. Physique getting harder but still got fat to lose!!!
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  15. #15
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    Always found deadlifts on a cut are a dangerous game, when my glycogen is down I find myself partway through the lift and the back strain has to take over because the muscle itself runs out of energy and my form just fails

    sucks, my back is truly fuked now
    Somehow still managing to avoid getting 'too big'

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    looking good man
    not a place for advertising.
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  17. #17
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    Originally Posted by AlexSays View Post
    Always found deadlifts on a cut are a dangerous game, when my glycogen is down I find myself partway through the lift and the back strain has to take over because the muscle itself runs out of energy and my form just fails

    sucks, my back is truly fuked now
    For real man. Back is ****ed also now, hope it heals fast. I had some pain this weekend and not much flexibility, nothing major tho. But during training yesterday training, back got completely locked up, couldn't bend anymore or lift anything heavier than 50lbs dumbbells without major pain. Crazy. Need to lift very light weight now, no squats, deads, until back is healed 100% otherwise will lock up again like yesterday for sure. Today still takes me everything to just bend down to remove my socks lol. Crazy thing is my form was perfect when this happened friday and was not doing low reps. About 275lbs, 12 reps... Felt something wrong, went down to 225, still wrong.. Stopped deadlifting immediately. wtf.
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  18. #18
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    Originally Posted by AlexSays View Post
    Always found deadlifts on a cut are a dangerous game, when my glycogen is down I find myself partway through the lift and the back strain has to take over because the muscle itself runs out of energy and my form just fails

    sucks, my back is truly fuked now
    That sounds terrible, and quite scary. I like deadlifts, but there be dragons there for sure.
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  19. #19
    Registered User justwilliamw's Avatar
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    I increased carbs this week, adding like 2 bowls of cereals everyday, maybe 150-200g more carbs. Currently went up to 238 lbs but surprisingly abs are still tighter than last week and abs lines are really starting to show.
    Good progress this week even with back injury, however, since yesterday, all gyms are closed here due to COVID until 28 Oct. Will be limited to light weight home workouts with dumbbells, pushups ,etc. But at the same time I've been training hard every week for 3-4 months non stop now and body is starting to get some pain such as my back. Good timing for a short break but progress will def be hit hard.
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  20. #20
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    Current pic from today, 237lbs. Weight didn't changed much but midsection getting tighter I think. Back is much better, thankfully it seem like it was only a muscle sprain. Still healing.
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  21. #21
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    Good luck man! I think everyone should get shredded at least once in their lifetime!
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    Originally Posted by George2100 View Post
    Good luck man! I think everyone should get shredded at least once in their lifetime!
    Thank you man. Most shredded I got before was probably 10%. Gotta go lower!
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  23. #23
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    Some wheels gains!
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