4/24/14
Chest/arms

DB bench press:
75x12 x3

Decline bench:
135x10
185x8
205x10
185x11
185x9

Hammer strength machine:
180x15
180x12
160x13

Preacher curls:
50x12
70x12
70x10 x2

DB hammer curls:
35x15 x3

V-bar pushdowns:
50x15
57.5x15 x3

Dips:
50x12
50x9
50x10

Cable kickbacks:
5x20 x2
10x12

Macros:
2,784 calories
66g fats
307g carbs
34g fiber
248g protein

4/25/14
Back/delts/abs/cardio

T-bar rows:
115x12
125x8 x4

Lat pulldowns:
140x15
160x12
160x10
160x8
160x12

Cable rows:
160x12 x4

DB seated press:
55x12 x2
55x8

Side lateral raises:
25x20
30x15 x2

Seated bent over rear delt raises:
10x20 x3

Hyperextensions:
20x15 x3

Cardio
- HIIT 20 minutes 11.0 speed 4.5 speed walk (216 calories burnt)

Macros
2,793 calories
68g fats
299g carbs
26g fiber
222g protein

Update:
- Feeling pretty good and end of this week I am currently 167.2 lbs. I believe last week during a few of my updates I was 167.4 but a few days later my weight went up to 168 lbs. My lifts are still going up and hopefully I'll be the same strength I was at 173 lbs. At the weight I was doing 225x5 x3 and deadlifting 335x3. That's my goal for now and that would be deadlifting twice my weight which would be the first time in my life doing that.
- I am starting to feel good about the way I look finally and I might be as lean as I was last year when I ended my cut. I'll leave you guys to decide that because it is hard for me to tell. My core def looks harder and still am 3 lbs heavier then when I ended my cut last year.
- Either way, I am going to keep getting leaner and not stopping. My calories are pretty high considering I am only running 3x/week and 167 lbs. I doubt any 167 lber here that is maintaining eats anywhere close to the amount of calories I consume. I could be wrong tho. Maybe Mr.BreadPudding eats more but I doubt it.

I think the difference is clear between these, so thats a big plus imo

163 lbs (after getting sick)



167.2 lbs

I'm not really sure how much longer I plan to cut for but I do want to get lean enough so I can do a mini bulk and see if I can gain more strength and getting a little bigger. I will update later with new macros etc.

4/26/14
Lower body hypertrophy

Conventional RDL:
135x8 x2
155x8

Squats:
135x15 x2
155x12 x2

Hack squat narrow stance:
140x12
150x12 x2

Seated leg curls:
110x15
130x10
140x10

Leg extensions:
130x20 x3

Macros:
2,414 calories
59g fats
307g carbs
40g fiber
232g protein

- Prob only going to be cutting for another 4-6 weeks. I feel like this was the easiest cut, keeping the calories wasn't even hard. This is what happens when you do things correctly.
- My coach thinks I'm about 8-9% bf right now and by the time we are done I should be about 6% which is good news. After we are finished, he is going to have me reverse diet.

Week IX:
Off days-
2,503 calories
67g fats
215g carbs
260g protein

Training days-
2,693 calories
57g fats
315g carbs
230g protein

High day-
3,093 calories
57g fats
415g carbs
230g protein

Cardio:
(2) Steady Treadmill 30 mins
(2) HIIT 20 mins

Forgot to post this in the other post. These RDL felt very weird and that's prob because I am used to doing sumo but could use a form check. Pretty sure I facked it up somehow.

8-9%?!!!! lol

Check out this link Evoken posted in my log.

http://nattyornot.com/underestimating-body-fat-levels/

You are like 13.5% bro. That's not bad, that's pretty good. I am way fatter than that. But your coach is delusional.
You lift the same. You weigh the same. You look the same. That's the life of a natty.

loco, you are ****ing delusional

EV, I got a picture of what you'd look like at a loco approved 8.5%.

Just reporting the facts. I am not saying he is fat at 13.5% or that he should be cutting. Just saying his coach is wrong. And the article I quoted agrees with me.

He is probably the leanest of all S&F. But it is S&F for a reason.

I honestly don't think he's far off. Based on the link you provided, I would say I'm about 9-10%. It doesn't make much of a difference because when my cut is over I'm going to put an end to your delusional numbers and get the DEXA scan. I think it's pretty comical you always bring up strength when talking about my bodyfat percentage. It doesn't matter bro, I haven't had solid strength since 12-13 months ago. As of right now, I believe I am almost as lean as when I ended my cut last year and I weigh 3 lbs more. Those numbers speak for themselves. This 13.5% figure is pure loco-bread pudding filled with jelly.

lmao both of these posts are pretty accurate imo

4/27/14
Off day

Outside steady cardio-
34 minutes 3.40 miles (400 calories burnt)

Macros:
2,392 calories
66g fats
213g carbs
264g protein

A few posts late but its hard for me to imagine someone not enjoying psychedelics. Pummy is a weird dude

Neither is delusional. It's all relative to what % is stage-ready. In the loco/nattyornot universe, this is somewhere between 6-9% depending on weight class. In the BB.com world the same athletes are 3-5%. Estimating via pics is kinda silly because on the same day in different lighting at a different angle holding a different amount of water an estimate could vary by like 3-5%. And of course they're going to believe that all the fitness models are much lower than they actually are because they're never photographed without favorable lighting, filters, photoshop, and diuretics.


Now i reaalllllyyy want some psychadelics asap.

Good post and I agree with the points you made. I just think Loco is reaching a bit far with his 13.5%. I think it is pretty clear I am at least 10% and most likely under. I have other pictures too but its pointless to post them because I'm as lean in them as I am in the one I already posted.

I didn't state that I don't enjoy psychedelics.
I said I don't particularly enjoy weed, under most circumstances.

I just haven't done psychedelics - shrooms or LSD or ayahuasca or what have you.

So I'm not qualified to have an opinion (yet).
I might very well enjoy the experience but I'm not too intrigued by the thought of trying them.
That said, I'm quite fond of MDMA so maybe, although MDMA isn't really a psychedelic but rather an entactogenic.

Anyway, it's much like with opiates, even if I could find legal, pure stuff, I most likely wouldn't/wouldn't.
Don't wanna be SLOOOOOOOOOW.

ETA:
EV is @ 11.1% BF, currently.

Lay off the drugs bro, number seems a tad high.

4/28/14
Upper body power

Weight: 168.1

Pendlay rows:
155x5
165x6
175x5 x2

One arm chest iso lateral row:
90x8
115x8 x2

Pull ups:
35x8 x3

Flat bench press:
205x5 x2
225x2
215x3 x2

BB incline bench:
155x5 x2
155x6

BB seated OHP:
115x8
95x12

DB incline curls:
25x10 x3

DB standing extensions:
70x10
65x10

Close grip bench:
135x10
135x8 x2

Macros:
2,636 calories
59g fats
314g carbs
33g fiber
236g protein

I laid off my crack-pipe but I still stand behind my assertion.

My reference point is my own Before-pics (aka THE MACHINIST-pics) -> http://forumserver.twoplustwo.com/sh...&postcount=508

My assumption is that I'm around 10% BF in those and imo you're not quite as lean in your latest pics.

ETA:
Note: My pics are also of no-pump variety.
Not that there's much LBM that could be pumped, but nevertheless.

Yeah that's 10% Pummi. Maybe a bit less.


Here is 13.5%. I was only 156 here.




EV has lost his mind. He posted a chunky 180 pic at 18%. And he cut in 6weeks to 167 9%?!!! On average 2900 calories with a little bit of cardio? Lol. He is facking insane.

Unsubscribed. Let him live in his delusion. I got slapped in the face by reality, but I accepted it. I am fat. I am weak. I will never be a Swole. I got the OLDS.

EV can be a Swole one day. But he has a ways to go and he needs to accept reality. It's going to take 5-10 years. Not magically be 180 10% next year. What a donk.

loco,
does it really matter what BF % EV is? Like you said, he doesn't need to be cutting. Whatever the number is, it's irrelevant. Dude looks good and doesn't need to cut a lot more. Fin.

I've been wondering the same thing.

What difference does it make if EV is 8, 11, 13.5 or 19% BF? As far as I know, online forum bodyfat percentage estimates aren't a judging criteria in bodybuilding.

But science.