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results after 4 weeks of serious diet/training

TOPIC: results after 4 weeks of serious diet/training

results after 4 weeks of serious diet/training 29 Sep 2014 12:53 #153877

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So here are the results of a month's worth of serious keto dieting (sundays off) and (mostly fasted) training with cardio

The first pic is before September, the last two were taken last night

My weight (height is 5'5.5) :

1 September 2014 : 159.7 lbs
29 September 2014 : 148.6 lbs

Some questions/comments :

1) Can anyone give an estimate of my BF % ?
2) When asking for BF estimates, does it matter if you are flexed or not, good lighting or not ?
3) I feel kinda down because visually I don't see much difference. although my gym rat friends tell me i'm leaning out (and i guess my weight change numbers don't lie), my number one objective/obsession has always been to lower BF to respectable levels, and frankly I don't see much difference between a month ago and now. I know it takes more than a month but I thought I would at least see partial results by now
4) to put it into context, i've been going to the gym since I was 16 (8 years) but always alternating between periods of serious/intense regimes and half-hearted ones (bec of school/vacation/laziness/etc). so basically i want to make this my last "reboot" and just keep at it

any comments appreciated
"semper virilis" (always manly/masculine)

"kill the nice guy inside you, and let the douchebag be born" (paraphrased from GoT's "kill the boy and let the man be born")

currently cutting (keto). my sort-of log --> www.goodlookingloser.com/forums/the-kitc...erious-diet-training
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results after 4 weeks of serious diet/training 06 Oct 2014 00:59 #155356

Congrats on your results. Even if you might not be able to see it clearly, you've lost 11 lbs in 4 weeks. That's solid. If in another month you lose the same you'll be down over 20 lbs, and it'll be that much more obvious.

The scale doesn't lie. You're well on your way - keep it up!

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results after 4 weeks of serious diet/training 06 Oct 2014 01:38 #155362

Very impressive man.
You should be proud of your dedication, and results.

Like sam said, KEEP IT UP.
The next 10 pounds will be even more obvious of a difference maker.

I've been going to the gym for the last five years or so as well.
But my body fat had always been 10-12%.
Now I'm down to 7-9% because I actually started watching what I ate.


Going from 20% to 17% is not near the same as going from 12% to 9%.
(as far as the difference you'll see in your body)


Get my jist?
Keep it up bro.
future hall-of-famer

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Last edit: by KingKratom.

results after 4 weeks of serious diet/training 06 Oct 2014 02:56 #155385

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1.Current bf%-17-18%
2.Good Lighting is beneficial but not necessary.Also do not flex when your trying to get your bf% estimated online.
3.You have lost about 2-3% bf.your waist seems more tighter and your overall body seems leaner and tighter.Dont stop what you are doing.You are going in the right path.

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results after 4 weeks of serious diet/training 06 Oct 2014 07:22 #155429

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i guess it's just discouraging that i'm also getting smaller/losing muscle at the same time. lifts are stalling. i understand logically this is bound to happen tho

also samgc, i'm worried won't i become underweight if i continue this ?

thank thank you soo much for the encouragements. needed it
"semper virilis" (always manly/masculine)

"kill the nice guy inside you, and let the douchebag be born" (paraphrased from GoT's "kill the boy and let the man be born")

currently cutting (keto). my sort-of log --> www.goodlookingloser.com/forums/the-kitc...erious-diet-training

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results after 4 weeks of serious diet/training 06 Oct 2014 09:56 #155433

Keep it up man. Looks like you've got some good muscle in your arms/shoulders, so you'd look lean and mean once you hit around 10% fat.

Looking briefly at a bmi chart (they're shit but whatever) at your height you could get down to about 110 lbs before you start being considered underweight. That's a good 38 lbs. Do you even have 38 lbs of fat? Doubt it (somebody can do the math if they want). So don't sweat it.

Getting smaller right now is your goal. If the price of losing fat is a tiny bit of muscle, it's worth it. Maintain as much strength as possible and any muscle that you lose should come back easy (muscle memory).

Also, keto diets have a reputation for making your muscles 'flat' because of lowered glycogen stores or water retention from carbs or something. As soon as you get back to maintenance or bulking, they should look fuller again.

And finally, muscles with less fat covering them look bigger, more defined, and sexier. I promise you, once you lean down, you won't regret it.

Don't get discouraged! You're on the right track! Keep at it!
The following user(s) said Thank You: alejandro

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results after 4 weeks of serious diet/training 06 Oct 2014 10:19 #155436

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samthegc wrote: Keep it up man. Looks like you've got some good muscle in your arms/shoulders, so you'd look lean and mean once you hit around 10% fat.

Looking briefly at a bmi chart (they're shit but whatever) at your height you could get down to about 110 lbs before you start being considered underweight. That's a good 38 lbs. Do you even have 38 lbs of fat? Doubt it (somebody can do the math if they want). So don't sweat it.

Getting smaller right now is your goal. If the price of losing fat is a tiny bit of muscle, it's worth it. Maintain as much strength as possible and any muscle that you lose should come back easy (muscle memory).

Also, keto diets have a reputation for making your muscles 'flat' because of lowered glycogen stores or water retention from carbs or something. As soon as you get back to maintenance or bulking, they should look fuller again.

And finally, muscles with less fat covering them look bigger, more defined, and sexier. I promise you, once you lean down, you won't regret it.

Don't get discouraged! You're on the right track! Keep at it!


jesus, 110lbs before I'm underweight I didn't know that. i'd weigh the same almost like a girl haha

thanks sam, this post got me really fired up. i'm gonna do this
"semper virilis" (always manly/masculine)

"kill the nice guy inside you, and let the douchebag be born" (paraphrased from GoT's "kill the boy and let the man be born")

currently cutting (keto). my sort-of log --> www.goodlookingloser.com/forums/the-kitc...erious-diet-training

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results after 4 weeks of serious diet/training 06 Oct 2014 13:34 #155462

Are you asian? if yes then you've got good metabolism in your genes. Nice work

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results after 4 weeks of serious diet/training 07 Oct 2014 02:20 #155640

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BorussiaDortmund wrote: Are you asian? if yes then you've got good metabolism in your genes. Nice work


yup chinese-filipino. thanks man that's the first time i heard that
"semper virilis" (always manly/masculine)

"kill the nice guy inside you, and let the douchebag be born" (paraphrased from GoT's "kill the boy and let the man be born")

currently cutting (keto). my sort-of log --> www.goodlookingloser.com/forums/the-kitc...erious-diet-training

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results after 4 weeks of serious diet/training 26 Oct 2014 04:55 #161018

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UPDATE : At the end of 8 weeks (56 days).


My weight :

1 September 2014 : 159.7 lbs
29 September 2014 : 148.6 lbs
26 October 2014 (today) : 142.0 lbs

height : ~5'6


Some questions/comments :

1) Can anyone give an estimate of current BF % ?
2) Lifts/energy definitely getting weaker, also getting smaller (leaner too i hope), clothes where i used to look big not so anymore, only look good if shirt is off. TBH feeling discouraged as i'm losing muscle quickly but i hope it pays off in the long-run
3) planning to cut to 1800 cals/day (was doing 2000cals/day for the past ~2 months)

first two photos taken earlier this morning before eating (unflexed)
third photo taken a month ago for comparison (unflexed too)

comments HIGHLY appreciated
"semper virilis" (always manly/masculine)

"kill the nice guy inside you, and let the douchebag be born" (paraphrased from GoT's "kill the boy and let the man be born")

currently cutting (keto). my sort-of log --> www.goodlookingloser.com/forums/the-kitc...erious-diet-training
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Last edit: by alejandro.

results after 4 weeks of serious diet/training 26 Oct 2014 05:10 #161019

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Wow, in the last month alone you really look a lot better. Keep it up man. In a couple months you will look really good. You already have a good amount of muscle on you. Just get rid of that fat.

Estimating BF is really hard. My guess would be 12%? give or take a percent or two. You have visible abs. Don't worry about that anyways it's just a number. All that matters is if you look good or not.

Have you been measuring your waist? How many inches have you lost?

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results after 4 weeks of serious diet/training 26 Oct 2014 06:25 #161026

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Logan wrote: Wow, in the last month alone you really look a lot better. Keep it up man. In a couple months you will look really good. You already have a good amount of muscle on you. Just get rid of that fat.

Estimating BF is really hard. My guess would be 12%? give or take a percent or two. You have visible abs. Don't worry about that anyways it's just a number. All that matters is if you look good or not.

Have you been measuring your waist? How many inches have you lost?


unfortunately i don't measure my waist regularly. i measured it just now and it's roughly ~31-32 inches, although that's pretty weird since most of my pants are ~30 and they're starting to get loose themselves

thank you, but jesus christ i have to say it really IS difficult to keep motivated. 2 months was longer than i thought. i am looking at endless dieting training cardio etc

any thoughts on me dropping to 1800, is it premature ?
"semper virilis" (always manly/masculine)

"kill the nice guy inside you, and let the douchebag be born" (paraphrased from GoT's "kill the boy and let the man be born")

currently cutting (keto). my sort-of log --> www.goodlookingloser.com/forums/the-kitc...erious-diet-training

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