cluster HST and 912 Hst

Hi,
I've just finished my 912 cycle yesterday.
Because that was my very first cutting cycle, I need your help analyzing the results.
I will give you some facts first:
Age: 37
Height: 1,81m
Before:
weight: 82,1 kgs
BF:   17,3% (scale)
waist: 95,5 cm (37,6 inch)
After:
weight: 79,6 kgs
BF:   16,1% (scale)
waist: 91,5 cm (36 inch)
   
average calories: 2064 kcal/day
coming from: 48% carbs, 29% protein, 23% fat
 
routine:
exercise                                 total reps
   
Squat / SLDL (alternated)           10
Chinups                                   20
Bench Press                             10
Bent Over Rows                        20
Military Press                            20
Shrugs                                    15
Dips                                        10
Lateral Raises (Incline Bench)      20
EZ-Curls                                  10
   
So, what do you think??
OK? Could have been better?? Wasted time ??
Any comments/suggestions appreciated.
 
Thanks,
S.

EDIT:
1/3 of calories right after WO, another 1/3 about 2 hours later,
1/3 for breakfast and lunch.

 

do you see the cuts ripping out from your body?
how long did it take? 12 days working out straight and 9 day SD?

 

skinny,
yes 9 days SD and 12 hard days of WO after my last "traditional" cycle.
Well, it's still a long way to go. 12% BF is my goal.
Did you start cutting already?

I remember Jules posted a ratio of FFM and fat while bulking.
It was like 3:1 perfect, 2:1 good, 1:1 nice.
Can you relate this to a cutting cycle too?

So, any suggestions/improvements for my next cutting cycle?
   

 

I crunched those numbers as I am very intrigued by the 912 method (although I am new to HST and wouldn't try it until after at least two cycles.)  You dropped 2.5 kgs, and if those BF% are right, you lost 1.38 kgs of fat = 1.12 kgs of lost muscle.. but those numbers are too small to really know how much muscle or fat you lost because of water weight.  Although I do commend you on shedding an inch and a half off your waist!

So is 912HST just a good quick way for losing fat while not losing muscle?

-Colby

 

Of course! J suggest HIIT in the 12 days and slow endurance train, while you SD!
912 hst works, it was successful tested by many german hobby bodybuilders!

 

WOW, I guess I haven't been around in a long time! All these new variations to try and improve HST. I suppose it was bound to happen.

 

i sort of tried 912 to cut but i got sick (not because of 912)
i liked the 12 days of cutting down rather than spending 2 months on a diet.

 

ok.. i felt that i wasn't losing weight effectively when i did the 912 even frequency is high because i got no aerobic exercises. so i stopped and just went with the traditional 3x a week WO and HIIT 2x a week and lost weight.

i think i'll just stick to the traditional way of losing the flabby fat but i'll just do it for 2 weeks instead of 4-8 weeks. it's a bore when you're cutting for too long.

 

anyone else try the 912 routine?

 

I take it no one has