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6 Month Transformation
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Ghost16
Level 0

Join date: Sep 2011
Location: Indiana, USA
Posts: 367

The goal was to get rid of excess bodyfat while maintaining muscle mass. My strength levels are actually slightly higher now than they were before I started cutting so I think I built a little bit of muscle too. I didn't get quite as lean as I wanted to but I'm fed up with being calorie deprived. What do you guys think?


I'm going to spend the rest of the summer building muscle.

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melanieamber12
Level 1

Join date: Feb 2010
Location: Washington, USA
Posts: 850

I think you did a great job. It looks like you preserved a lot of mass as well! and got a tan!
Well done!

You should post other pics as well to give us a better idea, but it looks great!

_Mel

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ds1973
Level 4

Join date: May 2009
Location: New York, USA
Posts: 1024

Nice job. What kind of dieting strategy did you use?

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Ghost16
Level 0

Join date: Sep 2011
Location: Indiana, USA
Posts: 367

ds1973 wrote:
Nice job. What kind of dieting strategy did you use?




Thanks! Well for the first 20 pounds I used a ketosis diet... I ate less than 50 grams of carbs a day, kept protein high, and ate as much fat as I possibly could. It was weird it put me in a state where mentally I felt like shit but my body was still able to perform and get stronger. After I lost 20 pounds I started training for mass again. I added a few pounds of muscle but also put 10 lbs of fat back on because I wasn't careful.

At that point I was determined to shed off the excess weight to look good for summer so I used John Romaniello's Final Phase Fat Loss. I ran the 6 week program twice because I was pretty out of shape. My guess is I'm at about 10-12% bodyfat in the final picture. I wanted to be a little bit leaner but at this point I'm so sick of dieting I'm going to focus on building more muscle.

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bignate
Level 1

Join date: Jun 2008
Location: Massachusetts, USA
Posts: 3501

you look real good man, makes you look alot bigger, are you going to maintain that weight, or go for very slow gains, sounds like you learned how to gain muscle while not eating an absurd amount in the process of cutting.

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Ghost16
Level 0

Join date: Sep 2011
Location: Indiana, USA
Posts: 367

bignate wrote:
you look real good man, makes you look alot bigger, are you going to maintain that weight, or go for very slow gains, sounds like you learned how to gain muscle while not eating an absurd amount in the process of cutting.



I'm going to go for very slow gains now. My plan is to gain 1 pound a week for the next 12 weeks. I'm going to try something unique that I haven't done before... 3 week specialization routines where I train one bodypart 4 times a week for 3 weeks straight. I got this idea from John Romaniello who said it's easier to stay lean if you only hypertrophy one bodypart at a time. I've never done this before so we'll see... I just started arms, then I'll do chest, then traps and shoulders, then back. I don't have a specific diet plan I'm just going to eat 1 gram of protein per day and use the scale and mirror every morning to judge progress.

Even if the results are half and half... 6 pounds fat 6 pounds muscle... I'll be happy with that.

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bignate
Level 1

Join date: Jun 2008
Location: Massachusetts, USA
Posts: 3501

Ghost16 wrote:
bignate wrote:
you look real good man, makes you look alot bigger, are you going to maintain that weight, or go for very slow gains, sounds like you learned how to gain muscle while not eating an absurd amount in the process of cutting.



I'm going to go for very slow gains now. My plan is to gain 1 pound a week for the next 12 weeks. I'm going to try something unique that I haven't done before... 3 week specialization routines where I train one bodypart 4 times a week for 3 weeks straight. I got this idea from John Romaniello who said it's easier to stay lean if you only hypertrophy one bodypart at a time. I've never done this before so we'll see... I just started arms, then I'll do chest, then traps and shoulders, then back. I don't have a specific diet plan I'm just going to eat 1 gram of protein per day and use the scale and mirror every morning to judge progress.

Even if the results are half and half... 6 pounds fat 6 pounds muscle... I'll be happy with that.



sounds solid, you should update this thread after the first specialized routine would be interested in knowing how it works for you

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