I’m incredibly happy with my one month results.
Sure, I’m yet close to where I want to be, but the progress I have made since my before pictures is undeniable.
To me, the most noticeable difference has been in my waist where I’ve lost about an inch and a half, down from 34″ to 32″ – 32.5″ depending on the time of day.
This inch and a half gain is matched with weight loss. I am now down from 182 to 175. Yes, that’s right, 7 pounds in 1 month, and that’s with two days at 3000+ calories near the end of this past week (I’ll explain later).
Based on my DEXA scan this puts me at about 13% body fat.
(28 lbs of fat – 6 lbs of fat = 21 lbs of fat / 175 total lbs) – assumes 1 lb of muscle loss to be conservative
I’ve noticed am beginning to get that “pinched” look where the lats dive into the body at the belly button and then back out at the obliques. This pinch was essentially non-existant a month ago and should continue to improve over the next month of my cut.
This “pinch” vastly improves the shoulder to waist ratio which is critical to obtaining a great physique.
My abs are also beginning to show without flexing. This “mirror test” in addition to DEXA math putting me under 15% means it will be worth while to start training abs.
I recommend zero ab training above 15%, as you’re simply waisting your time. (notice I said ab training not core training)
Now that I am below 15%, I’ll begin to train abs with a few very simple, very efficient routines maybe once or twice a week. I really train abs based on feel and time constraint.
Training abs is completely unnecessary to get a six pack, as this month has demonstrated. Diet is the only way to get a six pack, and diet and fat loss will continue to improve your abs more than any exercise you do.
I’ve also noticed significant decreases in fat on my arms which has really helped improve the definition between my shoulder and upper arm.
I still have some love handles and weight stored in my lower back as well as the lower part my my abs, but that is the most difficult fat to burn for men and I have something special planned to get rid of it, and I’ll be sharing that with y’all soon.
Overall, my diet and exercise this month was no where near perfect. There were many days of snacking and not recording lifts, but because I have developed a mindset that correctly thinks about change, I was able to get back on track quickly when slipping, so the results were still good.
But good is the enemy great.
The lower your body fat the more difficult losing weight becomes. Getting down to this level was not easy, but it was relatively easy compared to losing the next 5 pounds. And I’ll explain how I did it all soon enough.
’till next time, See You at the Gym,
Waist 32.5″ Chest 44″ Shoulders 48″
Forearm 12″ Bicep 14.5″
Upper Thigh 22.75″ Lower Thigh 19″ Calf 14.5″