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4 week dietzzz
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facko
Level 2

Join date: Nov 2005
Posts: 1619

The first picture was taken Christmas eve day (before my holiday binge lol) and the second picture was taken this morning. The poses are not exactly the same, however I was flexing my abs (or lack there of) in both pictures equally as tense.

I believe I just have shallow abs and store most of my fat in the midsection as well..which sucks. I did no cardio, but I dieted pretty damn hard the last 4 weeks. Not sure if I changed as much as I would have wanted.

The difference in weight from the first picture to the second was approx. minus 6lbs.

My current focus is to get as strong as I can and try my best to maintain my current bf level as best as I can. I'll be doing Wendler's 5/3/1 starting next week and increasing calories to maint.

I only took front shots just out of ease...my legs did lean up somewhat.

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SkyNett
Level 4

Join date: Sep 2004
Posts: 3662

Ya - mid-section leaned up, abs and intercostals popping out more. More shoulder and arm definition.

Small but noticeable difference.

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ryanbCXG
Level 5

Join date: Dec 2010
Posts: 5794

facko wrote:


I believe I just have shallow abs and store most of my fat in the midsection as well..which sucks. I did no cardio, but I dieted pretty damn hard the last 4 weeks. Not sure if I changed as much as I would have wanted.



Know how that goes. i have the exact same problem hard to judge BF. i only store around my belly button really no where else. That allow with shitty shallow abs sucks!

Been working abs pretty hard gonna make those damn things grow

Nice cut. Leaned up quite a bit and looks like no loss of muscle

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The3Commandments
Level

Join date: Feb 2011
Posts: 1238

I'm just curious--what's your goal? Powerlifting?

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facko
Level 2

Join date: Nov 2005
Posts: 1619

The3Commandments wrote:
I'm just curious--what's your goal? Powerlifting?


At this point..yes..I would like to maintain my weight and gain as much strength as possible in these lighter weight classes...165lb would be the highest I'd go and that's talking a near 15-20lb jump.

When I competed USAPL in 2009, I did so at 181lbs. OF course, my totals are way lower now after a long lay off, dieting, reduced weight etc. But..I can see myself possibly reaching totals near what I had before, but around this new, much lower weight.

It would take a lot of time and work and a non-retarded program that allowed for good progression/overload. That's what I'm in search of right now. But, 5/3/1 seems pretty good..it just doesn't really allow for rapid increases (not that I'll experience them, but if you have that potential in can stifle it somewhat). The conservative nature of the program really only allows for about 5lbs increase on upper body and 10lbs increase on lower body per month or so cycle.

I could probably increase my lifts more quickly than that..atleast I have before...

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The3Commandments
Level

Join date: Feb 2011
Posts: 1238

Yeah man, aren't you 5'5"? Powerlifting at that weight class would probably be really badass for you after a couple years of 5/3/1ing or Westsiding or whatever. Best of luck with it.

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