Leanmaxxing and optimal gymcelling ascension

[dolphin_]

Last Summer I was around 185 Lbs at 5’11, 20+% bf and felt like shit:

Chronic Bloat and Boneless:

I then decided to go on a complete diet change and a concrete lifting regimen.

At the time I was already lifting somewhat consistently but was absolutely overshooting my volume.

I used a calorie tracker app and put myself in a deficit ate 200+g of protein per day and minimum 90mins of cardio every day.

I ran upper lower for the majority and have not switched to full body training, I gained significant strength in every single one of my lifts and gained a nontrivial amount of muscle mass even in a caloric deficit. I suggest keeping calories somewhat higher and just doing more cardio to be able to hit micros.

Almost a year later and I’m now 6’ 0.75’’ and 162 lbs around 11%bf
View attachment IMG_1444.jpeg

And safe to say facial aesthetics have improved:

Just get shredded and lift (also will roid soon ofc)

 

[kazama]

mirin ascension, did it take u a long time to reach 11%?? Or was the hardest part to maintain it idk??
Not that I get hung up on numbers, but I intend to reach 10%, u think it would be risky for u to lose another 1%?
Are u in good health? I assume the cut lasted a long time ??

 

[Troglodyte452]

nice

 

[dolphin_]

mirin ascension, did it take u a long time to reach 11%?? Or was the hardest part to maintain it idk??
Not that I get hung up on numbers, but I intend to reach 10%, u think it would be risky for u to lose another 1%?
Are u in good health? I assume the cut lasted a long time ??

Reaching around 13-14 was pretty easy took like 3ish months, I fluctuate between 9-10% I was being kinda conservative with 11, but no I would be fine at 10 or 9 etc, as I keep my calories decently high and make up for it with cardio. The hardest part was getting sub 12, took around 3 extra months, for now I am just focusing on a very small deficit and progressing my lifts on full body, and most important getting in carbs before training.