My progress - 28% bf to 11% bf in 4 months - Your Thoughts

I  have been dieting and training for about 3 1/2 months with the goal of 7-8% body fat and some muscle gain. I have been following a CKD (cyclical ketogenic diet) for a while now. I would love some feedback on my progress. I have everything listed here.
 
http://www.scottysbody.com
 
Please let me know what you guys think. Good or bad, I can take it.
 
Thanks,
 
Scotty

Going by your site, and the two pics at the bottom....
 
Good stuff.
 
 
But, depending upon your goals; there might be more work to be done.

Current Supplements: Multi, Whey, Caffeine, BCAA, Vitamin C, Calcium
Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

Good progress! Time to bulk up, IMO.

My Journal: Jheft's Heftorium

"It ain't what you don't know that gets you into trouble. It's what you know for sure that just ain't so." -- Mark Twain

ORIGINAL: jheft

Good progress! Time to bulk up, IMO.

I agree.

yah time to put on some mass. but great job ur looking good.

"In heaven, all the interesting people are missing." Friedrich Nietzsche

"Time you enjoy wasting, was not wasted" John Lennon

for four months time, thats impressive change in bodyfat, im surprised you got no loose skin. Takes people usually a long time to drop drastically in bodyfat. Good job man, and keep going at it. 

This Bird You Cannot Change

Hey guys, thanks for checking out my progress.  I still have a ways to go.  My first goal is to get down to 7-8% body fat without losing any muscle.  After that, I will be doing a very clean bulk trying to add about 15 lbs. of muscle while still keeping my body fat under 10%.
 
Scotty

I don't have too much loose skin yet.  I've still got some fat to lose below my belly button.  That is where I hold fat the most.  The say the first place you gain the fat is the last place you'll loose it.  So, after I loose that fat, I'll probably have a bit of loose skin.
 
Scotty

Nice job man, keep up the good work!

Does that baby always elbow people in the chest?

Shoulders back.
Head high.
Always progressing.


Supps: whey, flax oil, food, water

and Super Pump, it makes me dizzy sometimes

Scott,
 
I am cutting right now and I am in the same position like you were.  I have a belly on me and i want to get to where you are now.  Can you give me some pointers on what you did throughout those couple months?  Not to sound like a pain but can you give me your full week routine?  I really apprecate it.
 
Good Job and keep going.  Very good inspiration.
 

Hi deuceswild7284, I have outlined everything on my website including my workout routine, food logs, etc.  I would also encourage your to read through my daily blog archives with what I did every day for the last several months.
 
Workout Routine:
http://www.scottysbody.com/training.php
 
Food Logs:
http://www.scottysbody.com/food.php
 
Blog Archives:
http://www.scottysbody.com/blog.php
 
 

Thanks for all the great info Scott.  I have one more question for you.  When you lift weights, how many sets and reps do you do?  do you keep adding weight after each set or do you lift the same weight (lighter) more reps.
 
THanks

ORIGINAL: deuceswild7284

Thanks for all the great info Scott.  I have one more question for you.  When you lift weights, how many sets and reps do you do?  do you keep adding weight after each set or do you lift the same weight (lighter) more reps.

THanks

 
I try to lift as heavy as possible and I do set of 4-6 reps.  A lot of people make the mistake of doing high rep sets when cutting but if you do that, you're going to lose some hard earned muscle.
 

  All cutters, i suggest looking at this guys food blog, hes got it down personally.

 
Thanks for the kind words.  I'm definitely not "THE" authority but I have figured out some principals that work.  I'm constantly learning every day.
 
Scotty

A lot of members here have there calories too high for cutting and wonder why their bf% remains similar.

Your not taking his age / total body weight into account. His metabolism is probably much slower then alot of members here.. Progressively cutting down the calories is the way to go, dropping the carbs down and increasing the protein would be wise to. This guys diet is more of a Keto diet.. High fats high protein low carbs.

I do however agree with continue to lift heavy.


To the original poster.. I can't wait to see what you look like if you bulk up.

To the original poster.. I can't wait to see what you look like if you bulk up.

 
I can't wait either.  Plus, I'm getting ready to being full more. 
 
Scotty

I haven't been over here to the Discuss Bodybuilding boards much lately but I just wanted to pop in and thank you guys for checking out my progress. I've still got a little work to do to get down to 7% body fat but I'm moving toward that goal.

Talk to you soon.

Scotty

I'm trying to cut right now and thought that 500 cals max deficit was good for cutting, but scottysbody is eating like 1,500 cals a day average I'm so confused with what's necessary for cutting! I worked out that my caloric needs including my activities would be 2,878 so I'm aiming for 2,300 avrg a day...My main Q is this too high for fat loss? I don't think I've made any real noticable progress, Essentially I want the progress you've made, want to reach 10% and then clean bulk...Please help, can post pics if that would help?