Pintoca 9 months Cutting Update. PICS!!!

OK people,

by this time, you should be be either expecting or loathing the time it comes for me to post the monthly pintocapdate, so here it is.

It has been a rather interesting 2 months (notice I did not post an 8 month update, since I was caught in the middle of a plateau-breaking-bulk, however I did post how I did during that experiment). During the past two months I plateaued, kind of freaked out on it, held my horses and decided to break the plateau by eating more (not by eating less).

Right not I am back into full swing with my cutting diet and things are looking good again: last week reached my major milestone of 200lbs and the next major milestone of 20% BF is looking closer by the day.

Let's look at original and current stats, before going to the pics:

My initial stats, as of 13.09.04 were:

264 lbs
40% Body Fat ( triple )

158,4 lbs LBM
105,6 lbs FAT

After 9 months I am at:

199 lbs
22,5% BF

154,2 lbs LBM
44,78 lbs FAT

So results after 9 months of straight cutting are

65 lbs lighter (93,6% of that weight lost is fat, that means: 60.8lbs of fat and 4.1lbs of LBM)

The other day this realization hit me full force: tried walking around my gym carrying 65lbs worth of weights... damn, how could I live so fat so long...after a couple of rounds my heels were killing me (and now I am stronger as before... so go figure).

Enough crying over spilled milk, here the graphs and pics.

TOTAL CUTTING RESULTS (you can see the spike on the graph from the bulk, and then the comeback with a revenge, this month I lost 9lbs)



BEFORE PICS (In case this is the first time you see my update posts, this was 9 months ago)


CURRENT PICS (from 1 week ago @ 200lbs)



2 MONTH COMPARISON SHOT I realized this today; the pants I am wearing in the new pics are the same as these here from the 7 months upgrade, even though the difference between the 2 is only 5 lbs, you can tell that those pants are MUCH MORE LOOSE right now, without a belt, they fall down... damn)

DUDE YOU ROCK....

Great job bro....

Has your strength increased? Bench/Squat/DL?

or stayed the same....

What's your diet been like? Supps?

The strenght question is interesting. When I started I could bench 100lbs and be dead after some 12 reps... lol, could not squat (had to do leg presses the first thre months) and felt so weak looking at everybody working with the impressive weights...

The strenght is growing (or at least I try to make it grow by adding weight every week). I don't deadlift (nobody in my gym does so I cannot copy the form, I asked one of the trainers and they don't know either, and I know I could bust my back if done wrong... and I WANT TO LEARN!!!)

Anyway, current stats:

bench: 180lbs + olympic bar (think the bar weights 45lbs??) 10 reps
Squats: 220lbs + olympic bar 10 reps
leg presses (smith machine): 500 lbs (you can tell by this I have a technique problem with the squatting... suspect is my weight balancing)

I do biceps dumbell curls with the 35lbs dumbbells for 15 reps... strangely enough, I can do more weight with the triceps than with the biceps (I know the muscle is larger, but WTF is with that...)

As for supps. simple: Whey and vitamins (vits to complement my lack of vegetables). Oh yeah, flax oil too, I drank 2 liters of flax oil in some 4 months. I switched to walnut oil for a little while, once the bottle is empty, will go back to flax.

Diet has been alwayss around the 1800-2000 cals/day... with 1 or 2 days at higher carb/cals (about 2500 level).

as you all know also, I am a cardio fan, so I started with 5 times/week for 30 mins.. and eventually build up to what I do today: 6 times/week for 45 mins.

not a really complicated plan, but it demands some 2 hours of your day time (I train at nights, from 9:00 pm till 11:00 pm), cardio following weights... and I have to admit some days I wish I could cut that time in half... but hell, results take work

Again, my congrats....keep up the great work...what are your final goals for weight/bf?

I'm kinda the opposite...I'm 270 and probably in the upper teens in BF...want to get lower, short-term goal is 240 and lower teens for BF.... I love lifting, but can't stand cardio....

As far as DL's...just start doing them...I can't give any real advice since I'm not an expert (there are MANY HERE THAT ARE THOUGH) other than go VERY light until you get the form...IT WILL COME. Keep your butt down, bar close to your shins and drive your shoulders back as you drive up w/legs...the first part of the movement is all legs....back kicks in about 1/2 way....traps are in it full time....a real CNS exercise like squats. Your squats look pretty good...220 (or is that 265) for 10. Keep those up ! !

I asked about your diet cause I was wondering about your total cal and maybe any fat-burners you might be using...



Ok...now you can help me with my cardio....basically, I do the elipical for 20-30 minutes about 3-4 times a week...the last ten minutes produce a good sweat, but I'm not super huffy like if I run....if I feel extra-good, I'll jump on the treadmill and do about 1/2 mile at 6 mph....get's me REALLY pumping and sweaty....I don't like this though so I usually avoid it...I also jump rope, but only sets of 100 skips then I stop and rest...

Advice?

Looking Great...wait I mean YUMMMMMMMY

Depending on when you do your cardio, most literature will say that the first 20 mins are basically required to burn glycogen and that you don't burn any fat during that period... well, while I call buillshit on that.

I do feel that 45 minutes is the "correct" time (if there is a thing you can call correct in this game) for your cardio training. The intensity is the other critical factor: again, lots of opinions, you hear about the fat burning zone and so forth... I strongly believe that if it feels too easy, it probably is... so I work at a level that keeps me challenged for the whole 45 mins... for me that is about 80%MHR... (if you don't have one yet, you may want to invest on a heart rate monitor, priceless tool).

I am always soaking wet by the end of the workout (sometimes, when I haven't eaten good enough, I feel nausated or dizzy, but that happened only about 2 times).

Gymgurl said:

Looking Great...wait I mean YUMMMMMMMY

Click to expand...

You are just too kind... lol

Thanks....gotta spread the Karma around...

Probably helps to have a hottie like GG flirting with ya to keep you motivated as well...

I'm going to try more flax seed oil as well....I do the capsules with fish/flax....probably not enough. I love salad and the flax probably works there eh? If not, then in the ol' post workout shake. As well, I'll REALLY need to up my length/intensity on the cardio...thanks.

p.s. I do have a monitor and funny that you mention it...a few years back I went from 280 to 240 with jogging and monitoring...they are great, hope my chest strap battery is still working.

Later.

you look great...good job

squatpuke said:

Thanks....gotta spread the Karma around...

Probably helps to have a hottie like GG flirting with ya to keep you motivated as well...

I'm going to try more flax seed oil as well....I do the capsules with fish/flax....probably not enough. I love salad and the flax probably works there eh? If not, then in the ol' post workout shake. As well, I'll REALLY need to up my length/intensity on the cardio...thanks.

p.s. I do have a monitor and funny that you mention it...a few years back I went from 280 to 240 with jogging and monitoring...they are great, hope my chest strap battery is still working.

Later.

Click to expand...

2 things bro,

you are right about GG... my personal motivation trainer...

Second: DON'T take flax post-workout. Post workout, when you are talking all those simple carbs to spike insulin is the only time of the day where you don't want to have fat in your stomach (besides it will delay the absorbtion of the protein). You can have it before the workout, in the morning, etc.

I forgot to answer your question about my goals: My primary goal just now is to be single digit body fat (it will take some time, though, I don't believe I can do that in one go, most likely will need to do another mini-bulk when I hit 14% or so)

My long term goal is 220lbs at 8-10%.