[jverch]

My before pic is from Jan, 2005 - after that I inched up to about 18% BF. The other 3 are after my cutting that just ended (July 2005). Trimmed off about 20lbs of fat. I think I'm around 10% BF but I can't get a consistent reading from my calipers (you're input on my estimated BF would be appreciated).
I'm 31 and without a doubt in the best shape of my life.

[lifted]

You're looking really good bro. It looks like this was a great success because it looks as though you didn't lose any muscle at all, just the fat...great job.

[jverch]

lol...thnx...the downside of not losing much of muscle is that it took me a long time to cut (about 16 weeks). Everytime I look at a can of tuna now I wanna run away screamin

[spitboy]

I agree.. nice cut. Looks like you dropped only fat. What as your nutrition plan? I have a 16-week cut coming up myself

[Beowulf]

You look great. Estimating bf is really hard. I think it is best to just go buy the mirror.

[Phoenix rising]

It looks like to me you hit the single digit mark. Great job

[kwyckemynd00]

We don't need to be kind, honest is enough. You did great!

[jverch]

Hey spitboy...here's the nutrition plan i used. It was a 3 day repeating carb cycle as follows:

Day 1: Low carb (carb=0.9-1.2g per lb bodyweight, protein=1.5g per lb bodyweight)
Day 2: Med carb (carb=1.4-1.6g per lb bodyweight, protein=1.25-1.35g per lb bodyweight)
Day 3: High carb (carb=2.5-2.75g per lb bodyweight, protein=0.9-1g per lb bodyweight)

I lifted only on Days 2 & 3 and did heavy cardio on Day 1 to burn as much fat as possible (cardio on 2 and 3 too). I'm not a nutritionalist, but I think this cycling keeps the body out of 'starvation mode' and keep the fat burning going.
Fat consumption was keep minimal and obviously no sugars and stuff. If ya have further questions on my routine drop me a line and I can provide more details. Best of luck on your cut!

Thanks all for the comments everyone .

[Ant.]

Looks like an awesome cut to me. You definitely did a good job at keep your LBM. Im about 4 weeks in to my cut right now and I plan on going at least 12 more weeks. Whats your height and weight?

[jverch]

Height is 5' 9" and went from around 193lbs to 174lbs

[Phoenix rising]

Originally Posted by jverch

Height is 5' 9" and went from around 193lbs to 174lbs

Did you use any supplements, ph, or aas?

[Beelzebub]

look good bro. awesome job.

[CEDeoudes59]

Originally Posted by jverch

Height is 5' 9" and went from around 193lbs to 174lbs

wow awesome job, I'd say you look like you weigh 193+

[Strongman]

Awesome job bro!!! It's hard to cut and keep that much muscle size...You did great buddy!! How about strength...Did that drop a bit?

[jverch]

I didn't do AAS (my wife would cut my nuts off), I did 3 weeks of SD @ 10mg per day at the end of the cycle (debatable whether it was a good use of SD, but I think it help my strength in the end which was falling off due to the reduced calories and focus and cardio). For supplements I did the basics: protein powders, after w/o shake, creatine, glutamine, multi vitamin, flax and fish oils...I think that's it.As for strenth overall during the cut...I think it stayed pretty steady. I didnt' gain any that's for sure and towards into the last 5 weeks it took a lot more mental focus to push the same amount of weight, again I think due to the restricted diet.

[wranglergirl]

I love your avatar...I actually have a hat that says I am not fat I am undertall......... my gym hat....You look great

[Ant.]

Damn, I never would have guessed you were under 190. I have been thinking about trying a carb cycling diet. I think the way you do it would work well for me.

[jverch]

thnx, but you know what they say about camera's...they add 20 lbs

[Strongman]

Funny...they say the same thing about marriage...LOL