28% bf to 11% bf in 3.5 months

scottysbody · 01-11-2008, 07:13 PM

Hey all, I would like to get some feedback on my progress. I have been dieting and training for about 3 1/2 months and have cut my body fat from 28% down to 11% (using a 3-point caliper test). My goal is to get it down to under 8%. Any advice and/or feedback on my progress is much appreciated. My pics weekly progress pics, food logs, stats, etc. are located here...

Scotty's Body - Complete Body Transformation Click on Photos to view pics...

I have read that going from 10% to 8% is a whole different ball game. Anyone been there?

Thanks,

Scott

**chrispghmuscle** · 01-11-2008, 07:19 PM

You may need to get more intense with your cardo.. But then I don't know what your training routine was to get to where your at now..

aznsyndicate609 · 01-11-2008, 08:06 PM

Wow, great transformation, bro. You look great, too.

**Julio** · 01-11-2008, 08:47 PM

congrats bro excellent transformation. try to go into Cyclical Ketogenic Diet diet so you could get under 8%.

**mperk** · 01-11-2008, 09:24 PM

Scotty;

That is a f**king awsome transformation! Congrats. i am attempting to go from 21% to single digits this winter. Your progress is inspiring - Keep it up!

Mperk

KM · 01-11-2008, 10:01 PM

Awesome transformation. Looking so much better!

redfirebirdowner · 01-12-2008, 05:00 AM

Didnt think it could be done man good going man.

**kenney** · 01-12-2008, 08:04 AM

nice transformation mate. keep up the good work

**lil_big_junior** · 01-12-2008, 11:40 AM

**bbdude** · 01-12-2008, 02:52 PM

**** thats awesome man!

**JakeVendetta** · 01-12-2008, 08:25 PM

i dont want to sound like a downer but i think you need to add some lbm, remember bf %'s are a ratio, so if you have a higher lbm to fat ratio youre going to appear leaner with the same amount of fat. Other then that great transformation, keep up the good work.

SuperDev · 01-13-2008, 05:40 PM

Nice transformation. Must of took some hard work.

scottysbody · 01-15-2008, 11:14 PM

Thanks so much for the positive encouragement guys. Yes, I do need to add some lean body mass. I'm trying to get rid of the fat first and then I plan to add some creatine up the protein. I have actually gained quite a bit of strength, putting 45 lbs. on my bench and 65 lbs. on my squats in the last 2.5 months.

Again, thanks for the positive comments. This is a great board. I really like it here.

Scott

kbulava85 · 01-16-2008, 12:37 AM

Quote:

Originally Posted by JakeVendetta

i dont want to sound like a downer but i think you need to add some lbm, remember bf %'s are a ratio, so if you have a higher lbm to fat ratio youre going to appear leaner with the same amount of fat. Other then that great transformation, keep up the good work.

Yeah my thoughts exactly

scottysbody · 01-19-2008, 08:32 PM

Hey Guys, I'm really feeling stalled on my fat loss now. I'm currently around 10.5 % and am trying to get down below 8%. I've been trying a CKD lately but it seems to have stalled. Any suggestions to get this thing moving again?

Scotty

**JakeVendetta** · 01-19-2008, 08:52 PM

Have you tried starting at the begining again??... going completely no carb for a week? Then go back to the CKD, should put you back in to ketosis if you messed up.

Malgate · 01-20-2008, 08:16 AM

well done mate, keep it going

scottysbody · 01-23-2008, 01:39 PM

Yes, I've restarted my CKD this week and am in my 3rd day of low carbing (under 20 grams per day) and was in ketosis this morning. I'm going to try to stick out the low carb phase for about a week more before I carb up. My strength has been increasing nicely even though I'm cutting fat.

**JakeVendetta** · 01-23-2008, 04:34 PM

Nice, maintaining strength on a ketogenic diet is hard. Keep us updated bro.

**Thomas_Rivera** · 01-23-2008, 05:22 PM

I LOVE KETOSIS I"M LIKE A ****ING ESKIMO.

scottysbody · 01-23-2008, 06:27 PM

Ketosis rocks cause the fat just seems to fall off. The part that sucks is right when you start to enter in and you feel like crap.

**Julio** · 01-23-2008, 09:48 PM

Quote:

Originally Posted by scottysbody

Ketosis rocks cause the fat just seems to fall off. The part that sucks is right when you start to enter in and you feel like crap.

yeah i felt that for the first week i felt like sleeping through the whole day but i love that feeling of being tired. i fell more pressured to do better.

**Thomas_Rivera** · 01-24-2008, 01:13 AM

The first week I feel odd, but the workouts actually get a bit better. When I workout on ketosis I get this euphoric push, I feel like I can keep on even though i know i've done enough.

scottysbody · 01-25-2008, 03:25 PM

Yeah, this week I'm feeling much better but I seem to be hungry all the time. Luckily, I get to eat every 2.5 hours!

Scotty

scottysbody · 01-29-2008, 06:56 PM

Just wanted to give you guys a quick update on my progress:

I'm now in the 4th week of low carb cycle cycling and am feeling really good. The low carb hazes are gone and the fat seems to be really falling off now. I do seem to get more hungry, though. Thankfully, I get to eat every couple of hours.

Scotty

Finod · 01-30-2008, 05:04 PM

good job bro

scottysbody · 02-01-2008, 02:16 PM

Thanks Finod, I appreciate you checking out my progress.

Scotty

scottysbody · 02-07-2008, 02:58 PM

I haven't been over here to the Bodybuilding Dungeon much lately but I just wanted to pop in and thank you guys for checking out my progress. I've still got a little work to do to get down to 7% body fat but I'm moving toward that goal.

Talk to you soon.

Scotty

DamienPriest · 02-09-2008, 08:41 PM

I just want to say that is some good work. I did some surfing around your web page and it is well done. Keep it up.

**mperk** · 02-10-2008, 07:34 PM

Scotty;

Awsome work dude - i hope to be half as successful as you! My goal is to get from 21% to 10% in 3 mos. We'll see. In the meantime - Hats off to you!