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I'm sure part of that measurement is due to water weight fluctuations. It is possible that both measurements were slightly off as well, but that's why I track them over time and go by averages. All that said, I have always been very good at dropping fat with minimal muscle loss.
 
I think that a 3% body fat deficit is very decent! Can I ask how you are loosing this much body fat while keeping the muscle? What sort of time frame are we talking here?

Thanks!
 
Checked it again this morning, thigh 12 mm, chest 10 mm, abdominal 22 mm, which is actually 13.54% but more or less the same. Weight is still right around 240.
 
10lbs in 2.5 weeks is pretty huge loss in my opinion. You should have noticed a big difference in the mirror.

So how are you creating this weight loss without loosing the muscle? Is it just a matter of doing cardio and reducing calories? May sound like a basic question here, but if you reduce calories too much too fast, you can loose a lot of muscle with it.

I would be interested in hearing some more on how you loose 10lbs in 2.5 weeks.

Thanks.
 
PSMF: Protein Sparing Modified Fast. Lyle McDonald perfected it in his book "Rapid Fat Loss Handbook". Basically eat nothing but lean protein and low-calories vegetables. Almost zero carbs or fats. It spares lean mass while dropping fat as fast as possible. In the beginning a lot of the weight loss is water-weight and glycogen storage, etc. It is very difficult to follow, but works amazing.
 
Awesome! I will be checking that out for sure... My plan is to go hard for a couple more months with muscle gaining and then I might give this diet a try.

Thanks for the FYI!
 
Renky said:
10lbs in 2.5 weeks is pretty huge loss in my opinion. You should have noticed a big difference in the mirror.
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Yup, definitely looking leaner but I don't rely on the mirror as my mind convinces me that I look like crap no matter what. So I go based on caliper readings instead. Pictures are good for this as well. Bear in mind that after my initial large weight loss, I will probably only be losing a couple pounds a week during the weeks following.

So how are you creating this weight loss without loosing the muscle? Is it just a matter of doing cardio and reducing calories?
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While sci is on point about the PSMF, I'm not actually doing PSMF right now. I have in the past with great success. Right now I'm simply creating a 1000 calorie a day deficit. I would definitely not recommend this to normal people since that big of a deficit can lead to muscle loss for most but as I said, I lose fat and retain muscle easily on a cut. The struggle for me is adding mass, cutting it back away is easy for me.
This time around I'm experimenting with keeping carbs low (100g or less) Sunday through Thursday then high carbs (300g or so) on Friday and Saturday. I plan to shift to a PSMF diet (I've posted the meal plan for my version of it before) in a few weeks probably when I make a big push for going below 10% bodyfat.
Cardio? I rarely do it. The other day was probably an isolated incident. I may go running with my parents german shephards again this weekend, I'll count that as cardio. I don't like cardio and typically get good enough results simply lifting heavy three times a week (sometimes four) and creating a calorie deficit through diet.

May sound like a basic question here, but if you reduce calories too much too fast, you can loose a lot of muscle with it.
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Yup, agree with that statement. However, an adequate protein intake coupled with heavy weight training is typically enough to prevent most of this from happening.
 
Off the top of my head, calves 17.75 maybe 18, thigh 26 ish, waist 34, chest probably 47 not positive on that one, 17.5 neck, forearms are just about 14 I believe and upper arms are 17. Don't know shoulders.
 
Down to 236.2 lbs as of today. I did have a couple beers last night so probably shed some extra water weight as a result.

Probably going to switch over to a hard PSMF diet some time this week and run that for 10-12 days. Considering getting some ephedrine and caffeine to help me get through the PSMF, the lack of energy might be a problem at work otherwise. Waist is shrinking considerably. I'm having to wear my belt tighter and I have to wear a belt with all my shorts that I bought last summer after my cut, so I'm definitely leaner than I was last year during my cut.
 
Totentanz said:
Down to 236.2 lbs as of today. I did have a couple beers last night so probably shed some extra water weight as a result.

Probably going to switch over to a hard PSMF diet some time this week and run that for 10-12 days. Considering getting some ephedrine and caffeine to help me get through the PSMF, the lack of energy might be a problem at work otherwise. Waist is shrinking considerably. I'm having to wear my belt tighter and I have to wear a belt with all my shorts that I bought last summer after my cut, so I'm definitely leaner than I was last year during my cut.
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Where do you get that ? I didn't think it was available anymore.
 
I can still get bronkaid at the local pharmacies and it's also not that hard to find from some research chemical sites. I know of one rc site that sells ec caps with 50 mcg of t3 in them, if I were on aas and not as worried about losing lean mass, I would get those.
 
Massive drop in weight this week. Down to 229.6 lbs at 11.5% bodyfat. I can vaguely see quad separation through the massive amount of hair on my legs. Going to take progress pics today, might or might not post them depending on how much I hate them. I feel small but the numbers suggest I have lost very little, if any actual muscle. Strength is great, everything feels light in the gym which I attribute to the higher carbs I'm eating. I'm only getting about 180-200 grams of protein a day right now, playing around with my macros to see what happens. Also drinking two gallons of water a day, actually tracking water intake. Interesting results so far.
 
Sounds like you are getting things pretty much spot on.

I suck at drinking water. I probably have 500ml of actual water a day, if that. Most of my fluids are from tea, milk, coffee (prior to training), along with all the salad and veggies I eat. I probably get through an average of 8-10 mugs of tea a day. I tend to drink more actual water when I'm training. I'll be interested to hear your experience from having 2 gallons of water/day.
 
Yes, I normally also drink a lot of tea and also a couple mugs of coffee a day. I've had to cut that out in order to fit in all this water. I did have to pee a lot the first few days I increased my water intake, which was inconvenient to say the least.
 
Liquid is liquid, surely (ok, within reason, obviously swigging back 1L of Pepsi or cola a day isn't good, but tea, coffee, milk, water...)?

Which brings me onto another thought, should I count the macros from juice into my diet? mM pre shake drink of OJ contains 30g carbs, until now I've not counted it but I'm thinking I should?
 
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