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Body fat down below 5.7; happy with definition 11-1-2010 pics

kx250rider

New member
My goal isn't to be huge, but to keep great definition... I'm really pleased with my results on being able to see the individual striations in the pecs, and also I'm starting to see clearly delt heads. Honestly, it's all in the low body fat, and not so much in the type of lifting routine, based on all the experimenting I've done with diet & workouts.

(EDIT: Date on camera was wrong... Should be 10-31, and I wasn't thinking when I wrote the thread title, LOL)
 
Thanks again for the compliments! It makes it all worth the work.

As far as diet, I just eat what I plan to burn, and no more. I have a heavy protein breakfast (3-4 egg whites), bowl of plain oat meal, and sugar-free apple sauce. Lunch is some kind of meat (chicken, turkey, or beef) sandwich, or pasta with meat. Not nearly as big a meal as breakfast. On workout days, I add a whey shake twice or 3 times during the day. For dinner, I have very little; just enough to keep me from wanting to eat again before bed time. NO fried foods at all, unless maybe once a month when out with other people, and then only a small portion. No chips, fries, or any of that. It's just not worth it to me. NO salad dressings; just vinegar. When I have pasta, it's either plain or with tomato based sauce; no cream sauce. Oh; and no alcohol except for a beer now & then (I mean a 6-pack a year, maybe).

My gym routine is lifting 4 days/week; 90 minutes or so, with a 2-way split. Sometimes I'll do a 4-way split if I want to isolate one muscle group harder that particular week. Gear is just Dr. - prescribed HRT; no megadosing or "abuse".

Anyway, that's pretty much it. I think it all works together what my habits are, and I have to admit that I'm lucky in that I don't really crave fried foods or generally fattening stuff anyway. There are psychological reasons too. My mother died when I was 21, of obesity, smoking (2 packs a day), drinking, & diet-related causes, and I vowed to learn from that. My father was a fitness freak, and a US Air Force officer. He died in perfect shape at age 90, with no suffering or lying in a hospital bed for months & months. And one more point about my Dad and fitness in middle age: He fathered me at age 67 while on an advanced skiing competition trip in Germany, and they didn't have Viagra back then. So there's more to think about than just looking OK into middle and senior ages.

Charles
 
Squared away bro. Can't get any more cuts than that. Solid.
 
Thanks again for the compliments! It makes it all worth the work.

As far as diet, I just eat what I plan to burn, and no more. I have a heavy protein breakfast (3-4 egg whites), bowl of plain oat meal, and sugar-free apple sauce. Lunch is some kind of meat (chicken, turkey, or beef) sandwich, or pasta with meat. Not nearly as big a meal as breakfast. On workout days, I add a whey shake twice or 3 times during the day. For dinner, I have very little; just enough to keep me from wanting to eat again before bed time. NO fried foods at all, unless maybe once a month when out with other people, and then only a small portion. No chips, fries, or any of that. It's just not worth it to me. NO salad dressings; just vinegar. When I have pasta, it's either plain or with tomato based sauce; no cream sauce. Oh; and no alcohol except for a beer now & then (I mean a 6-pack a year, maybe).

My gym routine is lifting 4 days/week; 90 minutes or so, with a 2-way split. Sometimes I'll do a 4-way split if I want to isolate one muscle group harder that particular week. Gear is just Dr. - prescribed HRT; no megadosing or "abuse".

Anyway, that's pretty much it. I think it all works together what my habits are, and I have to admit that I'm lucky in that I don't really crave fried foods or generally fattening stuff anyway. There are psychological reasons too. My mother died when I was 21, of obesity, smoking (2 packs a day), drinking, & diet-related causes, and I vowed to learn from that. My father was a fitness freak, and a US Air Force officer. He died in perfect shape at age 90, with no suffering or lying in a hospital bed for months & months. And one more point about my Dad and fitness in middle age: He fathered me at age 67 while on an advanced skiing competition trip in Germany, and they didn't have Viagra back then. So there's more to think about than just looking OK into middle and senior ages.

Charles
so you are only having 3 meals a day??

Great job and great story! Thats a great effort by your old man.
 
How many calories are you taking in on non-workout days?

Good conditioning!

Thanks!

I don't know my daily total calorie intake (which sounds bad for someone trying to be a good example, LOL)... Educated guess is the 2500 range; 10% fats. If I get a chance while this thread is still alive, I'll try to get a total. My metabolism is fairly slow, so I tend to do better on 3 meals plus 2 or 3 in-betweens.

I usually eat about the same amount every day, maybe adding a whey shake or two on heavier workout days, or Sundays when I ride the track (dirt bike). Basically, I try to eat just before I'm hungry, so as to never crave or overeat. It seems to work for me, but I've seen the same exact routine crash & burn for others. One thing for sure: After I got past my early 20s, I started getting body fat much more easily, and I have to be extremely careful about WHAT KIND of calories I eat. Even if I've been in the weight room for 2 hours, and then rode for the whole afternoon, I won't eat a burger & fries.

Charles
 
Thanks!

I don't know my daily total calorie intake (which sounds bad for someone trying to be a good example, LOL)... Educated guess is the 2500 range; 10% fats. If I get a chance while this thread is still alive, I'll try to get a total. My metabolism is fairly slow, so I tend to do better on 3 meals plus 2 or 3 in-betweens.

I usually eat about the same amount every day, maybe adding a whey shake or two on heavier workout days, or Sundays when I ride the track (dirt bike). Basically, I try to eat just before I'm hungry, so as to never crave or overeat. It seems to work for me, but I've seen the same exact routine crash & burn for others. One thing for sure: After I got past my early 20s, I started getting body fat much more easily, and I have to be extremely careful about WHAT KIND of calories I eat. Even if I've been in the weight room for 2 hours, and then rode for the whole afternoon, I won't eat a burger & fries.

Charles

You sound like me lol

That is very good conditioning for 2500 calories. I just cut mine to around 2400 (a gustimate too, I am the same way and don't count exactly). I break mine up into 6 400 cal meals though. The fat is melting off me, you are an inspiration and it makes me want to stick to it 100%.

One thing I have done is stick a case of RTD's in my car and if I get off my schedule I can just reach for one. That has saved me many times. I get hungry about every 3-4 hours and I HAVE to eat.

Late nights were my weakness. I finally broke that by making sure my dinner is 100% solid and no more late night snacks.
 
Well your definition is great but you should work on getting huge now. JK I did read.

PS. You have some shit hanging from your nipples...must be silver-gyno. But don't take my word for it I'm only a doctor some days.
 
Looking good bro. Nice job!
 
Geat shape! I read that you and me are using just about the same method, except I eat more fat than you, which means you probably are higher in carbs. Can I ask about your height and wheight?I
 
Thanks again to all of you for the praises! I won't let it go to my head.... I know I could lose it all a lot easier than it came.

Geat shape! I read that you and me are using just about the same method, except I eat more fat than you, which means you probably are higher in carbs. Can I ask about your height and wheight?I

Thanks! I'm just under 6', and been hovering around 180-185 for the past 6 months.

Charles
 
Looking ripped Charles! Very impressive!! I love your vascularity too. Have you noticed any drop in strength or changes in sleep etc that can sometimes come with such low body fat?? or does HRT help with that type of stuff?
 
Fantastic!!

Looking ripped Charles! Very impressive!! I love your vascularity too. Have you noticed any drop in strength or changes in sleep etc that can sometimes come with such low body fat?? or does HRT help with that type of stuff?

Thanks! No issues with sleep, in fact I sleep better, I think, due to less snoring (result of lower fat).


Could you get any more specific on what you're getting for HRT?

Without boring everyone with a 500-page essay, the whole HRT thing started when I was 30, and had triglycerides near 500, and my blood pressure was up at times high enough to get rushed to the ER (240/160 on one occasion), and I was drinking as much as 5 gallons of water a day, always thirsty, and having to urinate every 10 mins. And I had all the symptoms of diabetes, but could not be diagnosed with it in fact. The "usual" medical tests left the doctors baffled, as Basically, my doctor kept giving me blood pressure pills, and cholesterol drugs, and the tests just kept getting worse. They were convinced that my arteries were about stopped off, but I went for a peripheral artery scan, and an ultrasound of the abdomen, and my arteries were flowing better than a 17-year-old track athlete. Still more questions than answers! Finally, my wife read about Aldosteronism, which is caused by a benign tumor on the adrenal gland. WHAM: the ANSWER!!!! That's not something that can easily be corrected by surgery, as it's a very dangerous brain operation. So once it was confirmed, we started on an aggressive program to re-balance my hormones (insulin, estrogen, cortisol, and testosterone), which were out of balance and off the scale.

After a year of experimenting and testing, I'm on 600mg/week T-cyp, Arimidex .5mg/day, cortisol 5mg/day, t3 75mcg/night, and raw sugar (?)mg but appx 1 tablespoon 2x/day. My hormone levels are now in the normal range, and I have quit all blood pressure and cholesterol pills, and I no longer have insulin crashes.

And the biggest point I need to be abundantly clear on, is that I have always eaten right, never drank or used drugs, and have been lifting weights and been physically active since I was 13 or 14. If I had a choice, I'd take or use nothing now, but I'd probably die of a heart attack or an insulin rush, if I did that, LOL. It would be irresponsible for me to share this, without making it clear that there is NO free lunch, and anyone who just goes out and starts taking all kinds of supps and Gear, is probably going to GET HURT, or in trouble. I have not used, nor would I ever recommend for anyone to use, any hormones or drugs without specific doctor's orders and full knowledge of test results, etc etc, and constant re-testing and evaluation. My hormone levels are NORMAL with what I now take; they are not elevated (nor are any reduced abnormally) by anything I am taking. Some of the members on this forum have asked me if my testosterone levels are soaring, but no.... Last test was around 330. That's how hard my system works to dispose of testosterone.

Sorry for the delay in answering these 3 posts... I hadn't looked in on this thread lately.

Charles
 
wow, you look awesome Charles.

I bet diet is a great factor in your physique.

Do you only eat three meals per day?
Do you carb cycle at all? and Do you eat a ton of veggies?
 
Looking great and thanks for supporting EF as a Platinum Member!
 
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