Thread: 15 weeks out

Well as most of you are probably aware now I'm going to do my best to get in shape for the upcoming NABBA SA in October. As of right now its just under 15 weeks away so I should have plenty of time to drop all the body fat I need to. I finished my bulk about the start of this month (June) and gave myself a week to ease back into cutting, then 2 and a half weeks ago got stuck into the cut full on. The first 2 weeks I dropped about 4-5kg of bodyweight, no doubt alot of that being water and each day I've steadily been losing weight on the scale.

I started my cut at 124.5kg, weighed at the end of the day, right before training. This morning I weighed myself (take into account the lack of food consumption and loss of fluids over the night) and I tipped the scale at 116.1kg, also pretty seriously depleted.

I haven't done anything fancy for my diet, pretty much just dropped excess carbs in the way of fruit, and some breads, and am also watching my fat intake pretty strictly. I have however added 200mg of DNP to my daily regimen, which has thus far, worked very well. I'm not consuming as much water as I'd like, due to a few factors - including just being lazy lol, so I'm probably pretty dehydrated at the moment too. I'm sure given a couple days of excess water and higher carbs I'd put back on a few kg and fill out a bit more than what I am at the moment.

So I guess the point of this thread is mainly to log my progress, but also to get some constructive criticism, and to keep me in check the whole way through to ensure I make it to where I want to be. So guys I would appreciate any and all comments, good or bad, just not flaming or that crap. I'll more than likely be only able to post pics every 3 weeks (due to getting a bloody iphone lol), but I'll get a few different shots and poses as time goes by.

I'm pretty psyched at the moment with my diet, I'm alot more dedicated this time round and I think after a couple bulks my metabolism has changed for the better. So fingers crossed I should be able to get in shape in the 15 weeks I have left.

Cheers!!

are you cycling with the DNP? what does you cut cycle look like?

I thought by adding more carbs it would activate the DNP and make it more useful and also less catabolic. Not restricting carbs. I remember another member that posted his experience on what he done, and how he got to comp stage. very very cut i must say!!!

looking good for 2 weeks mate keep it up!

Nah currently just sticking to 200mg/day and it seems to be working well. As far as cut cycle I'm thinking just Test E and Arimidex, but I'm also seriously thinking about starting some low dose Test now so I don't lose too much muscle.

I know that DNP users suggest fruits for cabs and all, but I do like to tough it out lol, even if it is killing me at the moment! But yeah I'm upping the carbs a little as we speak to try combat the feeling like shit thing

Good work mate. I'm definitely interested in your progress so keep us posted.

Great foundation mate your going to do really well keep us updated

Id be adding at least 250mg test a week to stop some of the catabolism.

As ON said great foundation. Just some constructive criticism here and dont take offence please, is i think you need to bring your shoulders out a little more. It could be the extra layer of chub at the mo that is disguising them but if they were bigger id say the proportions are great. Your traps are machines!!!

solid build man you will look tank as when u lean out!! i dont feel so bad bout my body fat now lol :P i can always get rid of it

Originally Posted by Thrasha

Id be adding at least 250mg test a week to stop some of the catabolism.

As ON said great foundation. Just some constructive criticism here and dont take offence please, is i think you need to bring your shoulders out a little more. It could be the extra layer of chub at the mo that is disguising them but if they were bigger id say the proportions are great. Your traps are machines!!!

No offence taken man, that exactly what I wanted and expected. I can see your point from the pics, but I think thats all it is - just the pics, and maybe due to being a little depleted too. At the moment I have actually been laying off the shoulders a little due to them being too big in proportion to my arms, they tend to grow really well. Same as those bloody traps lol, I dont do any direct trap work at all, and look at the fuckers! From the pics though I can see myself that I need to work on the chest more, they are big, but I think they need to be bigger. Again I hope thats only the pics lol. Once my bf gets lower I'll hopefully get a better view of whats going on.

Anyone care to estimate bodyfat based on those pics? I hold most of my weight on my hips and stomach, so I'm hoping once they're gone the rest will melt off.

Originally Posted by bbc

i dont feel so bad bout my body fat now lol

Lol, what are you trying to say there??

Originally Posted by IW2BC

Anyone care to estimate bodyfat based on those pics? I hold most of my weight on my hips and stomach, so I'm hoping once they're gone the rest will melt off.

current condition would be 20ish % i reckon give or take.
Arms are lean due to lots of mass.

Originally Posted by IW2BC

Lol, what are you trying to say there??

that you got a good build. and that ( i think ) we are of similar body fat, just you are like 20 x bigger.

Originally Posted by O.N.

current condition would be 20ish % i reckon give or take.
Arms are lean due to lots of mass.

Id say more based on his visible torso fat..

more 22-25%

Im not as fat as that and im 22.6%..

Originally Posted by cwat

Id say more based on his visible torso fat..

more 22-25%

Im not as fat as that and im 22.6%..

yes but the man is 6ft1 @ 116kg....lol he has alot of mass on him.
go get a dexa scan done IW2BC

Originally Posted by O.N.

yes but the man is 6ft1 @ 116kg....lol he has alot of mass on him.
go get a dexa scan done IW2BC

Yeah I'd love one, but its hard finding one in SA, and even harder justifying coming across just for the scan lol.

But the estimates are good, gives me a good point to work from.

Cheers guys!

yeah id say somewhere 20-25% too...
What is considered good BF% to have at the comp?

Originally Posted by Thrasha

yeah id say somewhere 20-25% too...
What is considered good BF% to have at the comp?

Depends on the look I guess. I think between 5-8% I'd get away with it, for a state show anyway.

Week 1 nearly done... (well lets call it week 1 for the purpose of this thread anyway)

I just finished training arms and shoulders tonight, had a really good session all things considered, I have been lacking energy severely, had a few extra carbs last night (not the right ones ) so I had a little more energy today, couple that with 2 NoDoz tablets and a carb free Monster drink, the intensity sure wasn't far off normal. The reason for training shoulders and arms in one session is cause I had the night off last night cause I was a little buggered and left it a little late due to family stuff. But I think I can honestly say I made up for it.

I trained Chest on Sat and Back on Sunday (my training weeks starts on a Friday or Saturday depending on work and how I feel at the time), and to be honest training wasn't too bad for them either. Chest always goes well cause I love the feeling it gives me, I had to get a spotter to help with my top set of bench as strength was a little down, but apart from that it was pretty productive. I've had a few issues with shoulders in the past on chest day, as I use a couple exercises to focus on upper chest by putting my arms higher than shoulders for light bench and flies, but this time I just did the norm for upper chest and I felt pretty good.

Back I felt pretty weak, but still got close to my pb's, and I really hit the lower traps like I've been trying to by using a wide grip for cable rows, going a little lighter and focusing on the squeeze. At the moment also I have been focusing on alot more rowing movements as my lower back is pretty thick and I feel I need more thickness in the middle/upper back. So far its working well.

Tomorrow its legs again, so I might have a few more cars in the form of fruit so I can have a little more energy for my workout, today I felt like throwing up and I have never felt that on arms or shoulder before lol.

I took a couple more shots for comparison purposes tonight, and I think they'll give you guys a better idea on mass/shape and bodyfat. So yet again, feel free to comment, constructively of course!!

Cheers guys!!

Stay away from the caffeine Matt, caffeine induces cortisol, the stress hormone. Not good for muscle growth.

Originally Posted by Shrek

Stay away from the caffeine Matt, caffeine induces cortisol, the stress hormone. Not good for muscle growth.

Yeah I know I shouldn't use it, but it gives me the boost I need at the moment, mentally and physically.

Look for the problem, not an easy fix, you'll be better for it in the long run.

Any advantage you can gain over your competitors now is vital, esp getting closer to comp.
Start now, not later.