Just got back from hydrostatic bf test

[jscore]

I'm at 11.8% @ 167 from about 14.7% @ 176 on April 20. Sounds about right as abs are barely visible (when flexed, top 4 are visible).

Lost a couple of lbs of muscle in the process.

I was hoping I could break into 10% but gotta work harder :)

Diet continues to be 2000-2200 calories, it was like 15fat/50protein/35carbs.
I recently put it to 20/40/40 very strict. One cheat meal a week.

I think I just need to do cardio every single day before breakfast, as the diet is pretty sound now...

[phatchopper]

Good job bro keep up the hard work

[jscore]

Thank you bro!

This is my first ever cutting cycle - never been this low before.

I think I was being a bit conservative -- lost 9lbs in 15 weeks, was afraid of losing muscle, but still lost some... Should I lower the cals a bit more till I start losing at least 1lb a week?

Thanks

[coffee-guy]

If you're losing muscle you might want to up your calories a bit - try getting them from clean fats or lean protein sources - then you can add cardio once you see how that works out for ya - you can also carb cycle which works well for most...

[jscore]

If you're losing muscle you might want to up your calories a bit - try getting them from clean fats or lean protein sources - then you can add cardio once you see how that works out for ya - you can also carb cycle which works well for most...

The carb cycle is interesting - so if I typically take in an average of ~220 carbs, how would cycle that?

Thanks

[coffee-guy]

The carb cycle is interesting - so if I typically take in an average of ~220 carbs, how would cycle that?

Thanks

Try this...

M - 100

T - 100

W - 400

R - 150

F - 150

Sa - 500

Su - 100

You can gauge it how you want but that's a good starting point (and don't count carbs from green beans/brocolli etc)....

[jscore]

Thank you bro appreciate it. I will start today.