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I'm making a thread to track my progress as I close in on my low body fat goal. I've been dieting since December, back when I realized I had been both underestimating my body fat levels (hydrostatic tests can be pretty far off) and overestimating my maintenance calories, so I had over 20lb of fat to lose. I've been sustaining barely over 0.5 lb/week of fat loss (average) since then (this includes a 2-week refeed), which seems too slow, especially for how aggressively I am dieting. I have lost an estimated 12 lb of fat, but almost 30 lb of weight. Some of that is water obviously, but some if it is muscle too. I keep losing muscle on my cuts. Another problem is I get severely fatigued 4 or so weeks into dieting, which I can mitigate with refeeds, but that prolongs the diet and works less and less as I continue. Currently I am 142 lb, estimated at slightly over 10% body fat, so about 14.5 lb of fat, and 127.5 lb of non-fat weight. To hit 8% with no non-fat loss, I need to get to 11.1 lb of fat, which is 3.4 lb. To hit 6% with no non-fat loss, I need to get to 8.1 lb, which is another 3 lb (6.4 lb) total. At my usual rate this is >5 weeks to reach 8%, and >7 weeks to reach 6%. I want to speed this up, without burning more muscle or feeling like total shit in the process.
Pics of me now:
I've been on a SARM stack of ostarine and S4 for a little over 2 months, to help preserve muscle.
I'm going to change things up and see how it works. Basically I think I've been lazy. Yeah, I've been controlling food pretty well, but I'm not exercising nearly enough. The main changes I'm going to make are:
* Try a very low fat diet, leaving room for moderate/high protein and carbs. I know from experience low carb diets crash my energy severely, disrupt sleep and make it nearly impossible to lift weights. I've been doing moderate macros lately, getting ~50 g/day of carbs. Still feel really run down and having trouble sleeping. So I'm going to increase carbs while keeping calories low and see how I feel.
* More training. With weights I've been keeping up the intensity, but doing pretty low volume weight training. Especially on SARMs, I don't think it's enough. Need more cardio too.
* Try ephedrine. Been meaning to try that for a while. It's only available in asthma medicine here, and is mixed with some other drug I'd prefer not to take. Fuck it.
Here's what I've worked out.
Two meals, intermittent fasting, 16 hour fast with 8 hour feeding window
First Meal (12-2pm):
8 oz grilled chicken breast, 2 cups (raw) steamed broccoli or cauliflower
Second Meal (8-10pm):
8 oz grilled chicken breast, 2 cups (cooked) white rice
1/2 scoop Ancient Nutrition Bone Broth Protein
1 scoop Barleans Greens formula
Calories: 1,103 kcal
Protein: 128 g
Carbs: 122 g
Fiber: 7 g
Sugar: 5 g
Fat: 6 g
Vitamin B12 on waking
Multivitamin after dinner
ZMA before bed
Red Burner + Bronkaid (Ephedrine) 3x day
Black coffee throughout morning/early afternoon
BCAAs before and after training
5x/week weight training
All fasted (with BCAAs), start 10:30-11:30am
For each exercise: 8 sets of 5-8 reps in reverse pyramid
Sunday/Thursday: Bench Press, Pendlay Row
Tuesday/Friday: Overhead Press, Weighted Chinup
Monday: Squat, Deadlift (4 sets only for deadlift)
Treadmill, 3 mph, 15% incline (600 kcal/hr)
30 minutes after weight training
60 minutes on off days
I'll post pics and measurements weekly. I'm hoping to be done in 3-4 weeks.
"Done" means I have visible markers of the 6-8% body fat range, which specifically means lower ab vascularity and clearly defined cheek dimples. This means I need to sustain ~2lb/week of fat loss. This is within the realm of possibility, but I've learned the hard way I can't rely solely on eating less to do this. I need to get lots of exercise and burn lots of energy. That will give me room to get sufficient protein (0.82 g/lb), and ensure I don't lose muscle. So I'm going to be doing a lot more exercise than I normally do, especially on a cut, with a slight increase in calories (~100 kcal/day) and a significant increase in carbs.
Wish me luck boys. When I hit the goal I'm gonna drive out to a canyon waterfall in Arizona and take some sexy ass pics of my shredded body.
That level of caloric intake seems crazy low. I feel like you've shut down your metabolism. I feel like you might need to get on some stronger drugs (test, t3) to actually have the body you're looking for.
It's pretty low, although keep in mind my weight is on the lower end (142 lb). I'm 5'7" so I don't need as much food as the average guy. My maintenance is probably around 1900-1950 kcal/day, so that's about an 800 kcal/day deficit. But yes, metabolism has definitely slowed, that's what the fatigue is about. Part and parcel of dieting in my experience, and the only way to avoid it is to stop dieting or diet less aggressively. Either way that means slower results.
But yeah, we'll see what it takes. I'm still dropping fat but not as fast as I want, and I don't like the idea of dropping calories even further. Hence training harder. I think the main problem I've had is too much muscle loss, which is either because of insufficient protein (sometimes but usually not the issue I think) or insufficient training volume.
I'm excited to try ephedrine too, heard good things about it. You're not the first around here to recommend T3 for cutting, something I may consider bringing in at some point.
I'm right where you are in body fat percentage right now.
I've been dieting about 8 weeks - for 6 weeks I did a back/legs chest/shoulders 2 day split and went to the gym 6 days a week doing 40 mins cardio. While eating 2k-2500 calories a day. I don't know how I did it but 2 weeks ago I started getting crazy tired. Just couldn't keep going as hard. I've had to start going chestshoulders/backlegs/rest in order to keep going.
I've just upped my calories to 2300-2500. I was as low as 1700-1800 a day and I'm 5'10 170lbs or so. I lost 0 muscle until now I think I've started to lose very miniscule amounts.
I usually fast until 1pm then half a chicken and a classic burger at nandos and then 500g of salmon + 100 calorie protein shake + sccop of peanut butter when I get home.
Fat loss has really slowed down and I've noticed my body feeling a lot more tired as well. Anyways not trying to hijack thats just been my subjective experience and I hope I can learn something from your continued updates. I hope you keep progressing.
For the first 6 weeks I would do 10+ sets for each muscle groups every day. So 10-12 sets of chest exercises, and 10-12 sets of shoulder for example. Focusing on form but also pushing heavy for 3-8 rep range.
If anyone has any idea on how to sustain the 6 day a week weight lifting routine it would be appreciated. I've been putting carbs back in my diet for a week (after being near 0) but I'm still pretty beat after work. You're looking good though man so keep up the good work and routine and I'm sure we'll keep making progress.
Oh and by the way bro you don't need drugs at all. I'm not on any drugs or supplements and because I've been training for 7 years and had a significant amount of mass beforehand I'm a bit bigger and filled out more. I've been toying with the idea of just lean bulking up more at this point. I feel like I could still do with a few more pounds of muscle. But I want to destroy the tiny bit of fat I have left.
But yea do drugs if you want but I'm just saying you can definitely be bigger and hold onto your muscle naturally. Its just all a learning process on how our individual bodies work and I remember losing a ton of muscle the first couple times I tried cutting so it's part of the game but we're still young and hopefully learning.
I took a break from dieting right after I started this thread because I was feeling really run down. It had also been over 8 weeks since the last break.
I’m back at it now, and this time I’m pulling out all the stops. I’m at 10-11% body fat right now, with a target of 6%. I’m around 145 lb, which puts my lean mass around 130 lb. Fat is around 16 lb. At 130 lb lean and 6%, that is 8.29 lb of fat. So I have about 8 lb to lose.
It took me 20 weeks to lose 10 lb of fat to get to where I am. I lost basically no lean mass. The only sensible explanation for why it was so slow is that I was eating more than I thought, which probably came from the “free meals” I had on Sundays, and other things like sneaking in spoonfuls of peanut butter at night. To avoid the same pitfall I need 100% compliance. Since it’s short term, this should be doable.
The most extreme diet I can do that doesn’t waste away muscle is a protein sparing modified fast. I eat only the protein I need, plus a small amount of fibrous vegetables (steamed, so no added fat) for fullness and micronutrients. Fish oil capsules, multivitamin and some other mineral supplements, and that’s it. No free meals, no little snacks that “don’t count”.
I fast until the afternoon (sometimes evening), drinking black coffee and diet soda. Then I eat an 8oz chicken breast. A few hours later I have a shake with whey protein, greens powder, creatine and some vitamin/mineral supplements. A few hours later I have another 8oz chicken breast and about a cup of steamed veggies (brocolli, cauliflower, Brussels sprouts, green beans, etc.). In total that’s about 850 kcal, 150 g of protein, <20 g of carbs and about 10 g of fat (including the fish oil).
For PEDs, I’m taking ostarine and MK-677. Normally people recommend MK-677 for bulks, but my research tells me growth hormone is more effective for fat loss than muscle growth. It increases appetite but only temporarily.
For thermogenics I have Red Burner, which is caffeine and T2. I combine that with ephedrine or yohimbine. I get more caffeine from the coffee and soda.
For training, I’m doing 2 weight sessions per week, to hit each body part once. 5 sets of 5-8 reps of the compound lifts (3 sets for deadlifts). Every day (right after weights on those days) I’m doing 30 min of brisk walking on an incline for cardio. All training is done in the late morning, fasted, with BCAAs.
I started this last Wednesday. The first few days were grueling but it’s become fairly easy now. Weight training is tough but doable. Biggest issue is I’m having trouble sleeping (predictable result of calorie and carb restriction, plus all the stimulants), which I’m counteracting with melatonin. By now, hunger and fatigue actually aren’t so bad.
I am trying to lose 2-2.5 lb of fat per week, and be done in no more than 4 weeks. Based on conservative estimates (maintenance calories of 1900 and 0 calories burned weightlifting) I should lose over 2.5 lb/week and be done in 3 weeks. If I’m not, I’ll take a brief 2-3 day break (mostly for psychological reasons) before finishing the last week.
trying to lose weight? you're already shredded. if anything i would go a bit more on the delts and triceps, but that's being critical af. you're already pretty maxed out for tinder standards. ab game skrong
Affordable Style Guy
Neck Injury---Back to 10% BF SOOOOON
PM ME if I don't catch your @Wood thread
Sort of disagree with what a lot of people are saying. Going to be very critical.
I think you should keep cutting like you're doing and get to a really shredded stage and get the pictures that you want because your body right now is okay. Like you said, you're probably around 10% body fat and you could continue to 7-8% and you'll look really good. Get the pictures at that point and start bulking after that asap (reverse dieting and then lean bulk to 170-180lbs) since you're incredibly small.
I could imagine your size is fucking with your cold approach results a lot. Being shredded will help with your online results for sure but it won't help for approaching.
People are right you could get laid with these pics but what kind of girls are you going to get.
The standards of lays here are going downhill. I'm not getting laid left and right but people can say what they want but I haven't seen any girl above a 7 on lay reports. (Lowering standards is fine but do it for confidence and raising your lay count but the goal is to fuck "hot" girls or at least I thought that it was).
Don't want to sound super negative cause you're on the right track and you're doing really well in terms of dieting, exercise, pictures, and approaching.
"The standards of lays here are going downhill. I'm not getting laid left and right but people can say what they want but I haven't seen any girl above a 7 on lay reports. "
Are we saying being the lonely bodybuilder, not getting laid at all because you're waiting til you can get to a point where you can fuck 8's... is better than getting lots of pussy NOW? (Regardless of quality)
Are we saying sweatervest should just tell himself "It's cool, I just won't get laid much for the next 6-12 months, and it'll all magically pay off because I'll be hot at the end of it and bitches will want me."
I get where you're coming from, Dashedhopes - he could definitely improve his looks a lot and bang hotter girls. So could I (I'm working on it). I 100% agree on that.
That said... getting laid NOW - no matter what the quality of the girl - does so much more for confidence than waiting til you get to a point where you can bang 8's. It's also valuable experience that will help you when it comes time to bang the hottest chicks. Chris has MANY articles pointing out exactly this - "don't be the lonesome body builder", "sleep with the girls who want to sleep with you", "don't act like you're too good to sleep with less attractive girls", "if you're not getting laid you need to lower your standards", "those lonesome saturday nights", "how to maintain an erection with less attractive girls", etc.
I have personally been the guy who told himself "Just focus on the gym and fixing your body, do that and girls will suddenly want you". It results in 6+ months of you feeling like a fucking loser because you're not getting laid. Months and months and months of going to the gym and thinking "What is even the point of this, why am I even bothering to come to the gym, will it even pay off?"
And then even if you get to a point where your body is fucking pure perfection (which could take YEARS), you have no fucking confidence because you haven't been getting laid. Then you think "Ok maybe I need to get just a little bigger, a little leaner, and I'll have more confidence". So you STILL don't talk to women, and the cycle continues. Hence, "The plight of the lonesome bodybuilder".
Are we on here to get laid, or are we on here to only bang 9's?
Guys who get laid a lot, DO NOT consistently bang 8's and 9's. Their bread and butter is 7's, maybe a few 6's, and the occasional 8 or 9.
The point is to get laid a lot, and then slowly increase the quality over time until you're banging 8's and 9's. Walk before you try to run.
Look, at the end of the day, you guys can do whatever you want. We're all gonna have differing opinions, differing goals, differing ideas about what "success" is. For me, it might be banging 4 new girls a week, regardless of quality. For you, it might be banging one 8 or 9 every 2 weeks. Some dudes want a tonne of one-night stands;other dudes want 1 loyal girlfriend. We're all different.
Only reason I care about this is because I want sweatervest to get laid a fucktonne, because he's half the reason I'm getting laid now. I feel like I owe him.
I can't help but think telling him he's not big enough/lean enough/attractive enough is just going to delay his success... and lead to him being unhappy with results for the next 6 months or longer.
The point is - he could do BOTH. He can keep cutting/bulking, while also using his current pics to get laid. He shouldn't be sacrificing one for the other. DO BOTH.
And what makes you think that if guys here got in better shape, the hotness of the girls they’re fucking would increase?
I expect whatever your answer is to be based on data, like a forum member who was regularly fucking 6-7 girls until he improved his physique (and not from below average to average, but above average to significantly above average), then started fucking 8-9 girls regularly. Or a friend you know where that happened, etc. If you can’t cite something like that, it’s idle speculation.
If the distribution of girls by hotness follows a bell curve (as basically everything in nature does), the likelihood of finding an available 8-9+ girl is significantly lower than finding an available 6-7 girl simply due to the numbers of each. It doesn’t imply that the 8-9 girls have higher standards guys here aren’t meeting. I defer to the more experienced people here, particularly Chris himself, who say except maybe for very young girls (18-19) a guy’s “coolness” is more important than his “hotness” (obviously you still need to pass the threshold). The hot girls I’ve been friends with supports this (and not just in their words, but in observing who they actually fuck).
From all my cold approaching, the most receptive girl so far has been one of the hottest, definitely an 8.5+ if not a 9. Overall there just haven't been that many girls that hot I've encountered.
So why am I doing this? At the risk of being a douchebag (which is good around here right? ), I’m physically more attractive than almost every guy here (the only downside to that being my height, and I’ve said before nothing I’ve seen tells me that’s holding me back or capping the level of girls I can get). I also have possibly the lowest lay count of any 3+ year veteran of this community. I’ve watched several guys rocket past me in lays (plenty of them with very hot girls) because they actually focused on getting laid, while I distracted myself with “getting better pictures” or dieting so intensely I don’t want to get out of bed. While I obsessed over making myself hotter and fucked just a few girls, other guys here mostly ignored their physique and racked up dozens of lays (again, plenty of them high quality).
A small part of me thinks, or rather wishes, that if I get to 6% body fat and take a maxed out shirtless photo in front of a beautiful waterfall in Arizona, that I can just sit back and have top shelf pussy rain from my smartphone. But I don’t really take those thoughts seriously. Honestly, I’m doing this for me, and for validation. I want to see what my body looks like at crazy low body fat, this is a mighty test of discipline that will reverberate to other parts of my life (if I can eat like this I can fucking do anything), and it will give me a huge sense of accomplishment and entitlement. If I get more or hotter girls from getting as ultra lean as I intend, I’ll bet it’s only because it convinced me I deserve those hot girls and I actually started going for them. I’m potentially 3 weeks away from one of the longest unmet goals I’ve ever had, and I can taste it over the horizon. I’m going to finish this. But not because I think there’s a pot of elite pussy at the end of this rainbow. In fact everything I’ve ever seen tells me there’s not.
In short, I'm just dealing with my own insecurities, and I'm not lying to myself about that. I've actually been telling myself, "this is the last time". This is the last thing I'm going to let myself prioritize over getting laid. I won't neglect my body after this (I'm gonna try to make my chest and shoulders bigger) but it's taking a decisive back seat to trying to fuck.
I’ve ranted the exact same way about money. I’m probably wealthier than almost every guy on this forum too. Still, one of the lowest (if not the lowest) lay counts of any 3+ year veteran. I feel sorry for the guys who will do anything except go hit on as many girls as possible in the name of fucking a lot of girls.
Because of what Andy posted here and my other thread, I want to make a post explaining my current situation. One thing I’m going to mention in that post is that advice given on this forum can and does derail guys by distracting them from the goal of trying to get laid, and it comes from guys who are severely insecure (that’s why they’re on a hardcore self-improvement site, just like me) about their own physical attractiveness or social freedom. You need to be above average in looks, style and social freedom (disagree? Sorry, I'm here because of Chris and his insight, not yours, anyone else on this forum). If you’re past that and still focusing on “self-improvement”, assuming all you really care about is fucking girls (yes, hot girls),
you’re wasting your time, and probably engaging in avoidance
. I’m not in denial about that. This, and my style thread, are distractions from getting laid. If anything really helps with fucking hot girls, it’s getting lots of experience under your belt by fucking the girls who are available. You can’t sidestep that experience with a gorgeous body any more than you can sidestep job experience with a fancy (read: often worthless) college degree.
Guys, remember the name of the web site you're on. "Good Looking Loser"? Chris was a literal 9.5+ male model in his early 20s (and 6'2"), and he didn't get the hot girls he wanted. He only got them later after years of steroid abuse dragged his looks down some, but he switched his priorities from being jacked to getting laid
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I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.