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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

My progress - Your Thoughts - 28% bf to 11% bf in 3.5 months

Excellent work. I'm not totally sure you were 28% body fat in the beginning, but there is a big improvement. At least I expect 28% would look much worse. Change can help tremendously. Like all these guys have said. Dropping processed foods, cycling carbs, even adding some calories on certain days. Take a look at your lifting routine too. No reason you can switch up the rep range to something like 10X3 or whatever. Allows you to do more weight but still do the same number of reps as 3x10. Point being, that you change to stay ahead of your body's adaptation.

I have a 7 month old boy too, so I know what kind of dedication this must be taking. Good luck in the single digits!
 
I actually just took a look at the diet logs. A couple things stick out. Ketchup, BBQ sauce, Hot Dogs, and sodium content from things like soup, canned chicken, etc.

Rather than a radical overhaul, try cutting the BBQ and Ketchup. I know you need stuff to taste good, but this is a mission right? Replace the canned chicken with normal chicken breasts, pre-cook them if you need to. And the salad dressing, you should actually have full fat rather than lite. You can make it sugar free with olive oil and be getting the benefits of healthy fats instead. Also ditch the lunchmeats.

The the only other thing is get a couple days where you are at or over 2000 cals. That will help keep the metabolism revved. Cutting salt will help you drop water. You are close. Just refine a little.
 
st8grad said:
I actually just took a look at the diet logs. A couple things stick out. Ketchup, BBQ sauce, Hot Dogs, and sodium content from things like soup, canned chicken, etc.

Rather than a radical overhaul, try cutting the BBQ and Ketchup. I know you need stuff to taste good, but this is a mission right? Replace the canned chicken with normal chicken breasts, pre-cook them if you need to. And the salad dressing, you should actually have full fat rather than lite. You can make it sugar free with olive oil and be getting the benefits of healthy fats instead. Also ditch the lunchmeats.

The the only other thing is get a couple days where you are at or over 2000 cals. That will help keep the metabolism revved. Cutting salt will help you drop water. You are close. Just refine a little.

Thanks for all the tips st8grad. This is exactly what I needed. If you look at my daily update today, you see that I am planning to employ all of these techniques you suggest. Thanks a bunch man.

Scotty
 
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