just finish a 14 week cutting cycle

Before



Afters




I've always lifted weights and my aim was to be strong, well people tend to be 'fat blind' and overbulked. I embarked on a fat loss journey, bought some lipo6 black from bata (GREAT SELLER!!!)

I used wendler's 5/3/1 for training and carb cycling for diet.

Good progress. Congratulations

Wow its a very nice back muscles
Envy

AWESOME bro...totally awesome...

Good job man! Keep it up!

Do you mind sharing your before and after stats (weight and bf%)?

yeah, especially on body weight and functional training, got the link at Matt's website actually

A gift for the guy who posted his progress pic..a job well done..


This post has been edited by shanecross: Nov 2 2009, 12:08 PM

I was 215 lbs bout 15% BF ? (no idea with the BF seriously)before and 175lbs after. If you really want some cold hard truth, take some before pictures with your camera, I was never aware of how fat I was, I thought i was "in shape" so to speak and it perplexes me when I saw my initial BEFORE PICS !!

I think successful fat loss is all bout your diet, cardio and consistency (waking up at 5 am every morning to get on the hamster wheel , food prep ritual every sunday). I tend not to over-rely on supplements, the only stuff I used was nutrex lipo6-black but I used it very sparingly (only on times I felt enervated) and Xtend

and the best fat loss supplement was my DIET. Never missed a meal and only one cheat meal per week.

In conclusion, If u wanna get lean, START NOW! and worry less bout minutia stuffs like "will cardio in the morning on an empty stomach consume my muscle" , "will High reps tone my muscle and make me look leaner:x" ...

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Added on November 2, 2009, 12:12 pmWhat is there to shave may i ask lol ? I desperately need a tan ..

are you the author for shahzeeq's training blog ?

This post has been edited by ken86: Nov 2 2009, 12:14 PM

Hey great job ken.

Haha, i think shane meant the armpits cuz bodybuilders shave theirs?
But no need lah, more macho this way.
Get a tan at the beach now man, and people will be gawking. Dbl reason to go to the beach.

thanks a lot for the info...

kudos to you once again...

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Added on November 2, 2009, 12:21 pmshane mentioned "the guy"...so i think it can be just anybody lor... LOL



This post has been edited by diablokun: Nov 2 2009, 12:21 PM

Was just messing with you ken, chill. You competing anytime soon ? If you need a tan, just apply a slab of brown paint

Fuyoh, impressive ken86!

holy F nice back

Chow

Despite the fact that you lost 40lbs, you look like you are muscular at 175lbs than at 215lbs.

Once again good job, keep it up.

What are your next goals?

Haih... Jealous giler...
GOOD JOB!

nah no offense taken, I've always been amazed by your squat, perhaps some tips please:) ! I m bout 185 cm with long limbs and that does make squat a slight impediment but NO EXCUSES !

I have a few queries bout my training and diet I will post it here

Typical Training Day

Warm Up - Foam Rolling - IT Band/Hamstring/Quad , Thoracic extension (upper back) *please don't foam roll your lower back !!*
Tennis ball soft tissue work - piriformis and calves
Dynamic Stretch & Static Stretches - a few - I used method I learnt from (Magnificent Mobility by Eric Cressey & Mike Robertson, Inside-Out by Mike Robertson and Bill Hartman & The Parisi Warm Up method)
Shoulder dislocation stretch with a dovel
Jumping Rope to Increase Mental awareness and Ignite CNS after a long day of work


I know it sounds like a long list, it actually takes bout 15 - 20 minutes and It feels good to warm up before smashing the weights.

Training - A) 5/3/1
B) Accessory Work

Post workout Cardio - Depending on progress of Fat loss

On days where I do not train and I feel the long ass steady state cardio (up to 70 minutes!!), I go to PUSHMORE for some metcon stuffs ! PUSHMORE advocates crossfit and great to facilitate fat loss.

I read many books during my long cardio sessions
Books I recommend :- Supertraining by Mel Siff, max effort method by Jim wendler, 3 days a week by Jim Wendler, All Dave Tate books, Maximum Strength by Eric Cressey, 5/3/1 by Jim Wendler!!, Ultimate diet 2.0 by Lyle Mcdonald, All Leigh Peele's Stuff , etc (sorry too many books)

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Added on November 2, 2009, 3:06 pmand yes I am a EliteFTS & T-nation whore

This post has been edited by ken86: Nov 2 2009, 03:07 PM

wow, your height is 6' 1"...with that body of yours, you'll make impressive figures if you're into competing...and of-course chick-magnet !!

Great progress, and even more, superb back!

phew! the stuff you listing is what i studying currently lol.
honestly there are not quite many people aware of how important of those stuff works!

I think alot of us know how important stretching is generally...but we are just too lazy to do foam rolling and shit because not all gyms have stuff like that...well not that I know off..maybe Fitness First?