Current pictures after a few years getting fatter following injuries , not tracking ,eating too much. My guess is around 13-15%.
I'm about 5ft 9/10 and around 145lbs in the final pictures.
Finally took a diet break, brought calories to maintenance and lost another 2lbs . Average weight 143lbs not as lean due to water retention and more carbs my guess (followed Kyle's recommendations pretty closely ).
I ran ud 2.0 twice first time I was too fat and it was uncessary. Second time I ran it for 3 weeks too long but wanted to get close to Christmas before maintenance . I did take a week at maintenance in between.
Lost some muscle during the cut, but happier than I was. Strength is about the same or slightly down from when i started.
I don't look like this at all times, but you can generally see an outline of top 2/4 abs more of the time.
Still have some fat left a over lower back and lower abs I would like to lose. Would like to get clearly defined abs at most times. But going below 140 lbs is mentally challenging.
Some random thoughts from last 6 months:
Ud 2.0 seems to be the best way for me to get below 15% without spinning my wheels
You will look not good until you get closer to 15%, e.g skinny fat
It's harder than you think, bit once it's done you forget how hard it was
I got less injured because I started from scratch with form, everything in more control, lifting weights I could manage.
Diet breaks work , should of took more = less hammering away for little result waist was stuck at 31 inches for months.
Growing a beard reduces "are you ill comments"
Tracking calories and Marcos got more accurate as you went on
I need a lot of cardio to shift it as I'm light
I messed up the refeeds eating too much, stopped progress for months probably. I seem to do better at around 400-600 carbs
I stopped mixed grip deadlift because I was scared of bicep tears re 140 compared to 205kg. Hook grip has helped. I reset each rep and recorded my form.
Taking a day off is not a bad thing,
Hope not too get that fat again
Not sure working abs more will get them to show more of the time??
Lyles podcasts with revive and iraki helped greatly.
I got away with just the high level recommendations not too much in the detail
Slim fit t shirts help.
150lbs at the same bf wouldn't be small despite what the internet says
You have more fat too lose than you think
I would be happy at 154 lbs 10% bf, pretty big
I don't know where to learn about body mechanics or retain the knowledge e.g mobility wod talks in riddles plus I
Eating 3 times a day gives the same results as 5 times
If has helped me stay leanish during 2 weeks of maintenance
Maintenance kcal about 2050
Last edited by kirby : 12-31-2017 at 11:01 AM.