[Cub]

I had my body fat measured today by another PT at the gym. The sum of the four folds was 57mm, which equates to a body fat percentage of approximately 20%. God knows what I was before I started cutting! Probably 30+. I'll post updated pictures at the end of the week. This is day one of week twelve.

[jakellpet]

I had my body fat measured today by another PT at the gym. The sum of the four folds was 57mm, which equates to a body fat percentage of approximately 20%. God knows what I was before I started cutting! Probably 30+. I'll post updated pictures at the end of the week. This is day one of week twelve.

Cub, I got scanned earlier in the year which is 100% accurate and I was 17% at the time.

Looking at your pic, you're a lot leaner than I was then - I reckon 15% - easy.

Either way, the results are looking good bro

[Croxly]

No way you were >20% in that last photo. Ill go with 15ish too.

Have you got your lifting routine posted anywhere? Ive got to get cutting as well, I just hate it with a passion.

[Cub]

No way you were >20% in that last photo. Ill go with 15ish too.

Have you got your lifting routine posted anywhere? Ive got to get cutting as well, I just hate it with a passion.

I'll post it up tomorrow, in detail. I'll give the current one I'm doing and will follow for the next 4-6 weeks. Bed time now

[thundergod]

I had my body fat measured today by another PT at the gym. The sum of the four folds was 57mm, which equates to a body fat percentage of approximately 20%. God knows what I was before I started cutting! Probably 30+. I'll post updated pictures at the end of the week. This is day one of week twelve.

20%??!! No way!! You must be at least 15% tops. Maybe even as low as 12 or 13%. But not 20%. Some tests, or testers, don't reveal the truth.

And you tell me to drop by here with some cutting advice? It looks like I need the cutting advice from you!!

Keep up the great work in here Cub!!

U Da Mayne!! :bb3:

[KgTomCat]

sorry Im late, but Im here now

[Cub]

I was going to wait until the end of the week, but I took a couple last night because the opportunity was there. It's summer here in Australia so I think it's time I get my tan on! Probably not the best lighting, but my top abs are coming through now. My belly button is also stretching across my stomach as my skin tightens. I'll probably post more at the end of the week. The fat is dropping much more slowly now, as is my overall body weight. I'm sitting on 96kg now. Once my cut is over, I'll go on a massive bulker, but try and keep the abs.

[jakellpet]

yeah, 20% my arse! Good work cub

[Australian made]

You're wide as a fukkin house mate.

[Cub]

CUB'S POWERBUILDING PROGRAM

Monday: Back & Biceps
One arm dumbbell row 3x8 (increase reps weekly to 12, then up the weight)
Hammer Strength rows 3x15 superset with;
Bent over barbell row 3x10 (light, 60-80kg or so)
6 grip pulldowns 3x8-12 (start heavy, go lighter towards the end)
Barbell curls 4x5 (heavy)
Preacher curls 3x8-10
Dumbbell hammer curls 3x10
Dumbbell concentration curls 3x10 (light)
Calve raises 3x10 (heavy) s/s with weightless calve raises 3x15

Wednesday: Chest & Triceps
Dumbbell bench 3x8 (increase reps weekly to 12, then up the weight)
Barbell bench 3-4x10
Incline bench (or smith machine, super wide grip, start heavy)
Parallel bar dips 3xMAX
Overhead dumbbell triceps extensions 3x8-10
Triceps cable pushdowns 4x15 (light and controlled movement)
I'll sometimes throw in some extra exercises for the triceps, depending on how much energy I have left. I like to do JMs, rolling extensions and other powerlifting movements.

Friday: Legs
Speed squats 8x2 (sometimes just work up to singles)
Deadlifts for reps 3x5
Front squats 3x5-8+ (trying to go heavy, so far I can only hold 100kg without it slipping)
Leg extensions 3x20
Leg curls 3x10
Calve raises as per Monday (if still able to walk)

Saturday: Shoulder day or sometimes more bench work
Dumbbell shoulder press 3x10
Military press 3x10
Heavy side raises 3x10
Light side raises 3x10
Heavy shrugs 3-4x10+
Then maybe some abs or more front squats. I basically just do my shoulders and then play around with whatever I feel like!

I'd love to hear your opinion on my current program. What would you do differently? What would you do more of/less of? Constructive criticism more than welcome.

[Australian made]

You must spend a while in the gym. I couldn't handle that volume.

[jakellpet]

You must spend a while in the gym. I couldn't handle that volume.

how much time per workout cub?

[Cub]

how much time per workout cub?

I put my headphones on and don't muck around. Usually an hour to an hour and a half. Then some cardio (about 30 minutes, but not always).

[jakellpet]

I put my headphones on and don't muck around. Usually an hour to an hour and a half. Then some cardio (about 30 minutes, but not always).

jesus! - and you're not losing any lean mass?

[Croxly]

Id burn out in a week doing that. Fairly basic 4x4 for me which is about 12 sets give or take a few per workout.

[jakellpet]

Id burn out in a week doing that. Fairly basic 4x4 for me which is about 12 sets give or take a few per workout.

yeah, well it certainly looks like it's working for him alright.

[Cub]

jesus! - and you're not losing any lean mass?

I think it's inevitable. I've gone from 104-105kg to 96kg. It can't all be fat and fluid. I'll have lost some muscle, but hopefully not too much. My mate saw these pics and said I look terrible. He said my best physique was when i was 106-107kg and all big and bloated for pro bench! I'd much rather be lean than a fat powerlifter.

[thundergod]

I think it's inevitable. I've gone from 104-105kg to 96kg. It can't all be fat and fluid. I'll have lost some muscle, but hopefully not too much. My mate saw these pics and said I look terrible. He said my best physique was when i was 106-107kg and all big and bloated for pro bench! I'd much rather be lean than a fat powerlifter.

Most of my friends say the same thing about me. That I've lost too much weight and now look skinny! 248 lbs. of skinny!! LOL
But they're used to seeing me around 280 in the past. I also would rather look like a bodybuilder now, instead of like a powerlifter.
But at the same time, I've seen some very lean and well-built powerlifters before!! :bb3:

[Australian made]

Most of my friends say the same thing about me. That I've lost too much weight and now look skinny! 248 lbs. of skinny!! LOL
But they're used to seeing me around 280 in the past. I also would rather look like a bodybuilder now, instead of like a powerlifter.
But at the same time, I've seen some very lean and well-built powerlifters before!! :bb3:

Marius looks better then any other strongman competitor and he just happens to be the best out there.....

[Australian made]

Can you give me a rough guide of what you eat each day and any changes you have made to your diet since you started cutting?

[Cub]

Can you give me a rough guide of what you eat each day and any changes you have made to your diet since you started cutting?

I honestly haven't made many changes at all. As I've mentioned, I've been getting some guidance off a competitive bodybuilder and he's basically said to me that I could have dropped the fat much quicker because the diet I'm doing is not a competition diet. I will lose the mud, but it's going to take longer. I've added a little more in the carb department recently and we'll see how that plays out. I'm still eating super clean and (apart from Christmas) having a cheat night on Fridays. Doing cardio five times a week, but it's only for 30 minutes. I think I need to step the cardio up a notch or incorporate some HIIT if I'm going to drop any further.

I'd love some input!

[thundergod]

Marius looks better then any other strongman competitor and he just happens to be the best out there.....

I caught the 2008 World's Strongest Man Competition Christmas night. Mariusz captured his record-breaking 5th title. He is awesome! Lean and mean!

[russianstar]

I caught the 2008 World's Strongest Man Competition Christmas night. Mariusz captured his record-breaking 5th title. He is awesome! Lean and mean!

You [email protected]£*?!! TG, i was going to watch that tonight....awww man, i avoided all the people who might tell me and you go and drop it in here..awwwwwwwwwwwwwwwwwwwwwww wwwwwwwwww Lol, never mind, great stuff cub, hope you will check my log out bro, take care,

Russians Quest For Success, All Natural And Goals Galore!!!

[Cub]

For the first time in 18 months I drank and was off my balls on NYE. I'm still hurting today. Hopefully it will shock my body in to further fat loss. Maybe that's just wishful thinking though! I'm pretty sure I won't be drinking for another 18 months! Body fat is continuing to drop. I honestly can't wait to bulk it up over winter and then hopefully cut and be able to compete in October. I've been getting some great advice from a bodybuilding friend of mine. We'll see what happens. I'll post some pics in the next few days to show you my progress. Abs are starting to come through now.

[somewhatgifted]

For the first time in 18 months I drank and was off my balls on NYE. I'm still hurting today. Hopefully it will shock my body in to further fat loss. Maybe that's just wishful thinking though! I'm pretty sure I won't be drinking for another 18 months! Body fat is continuing to drop. I honestly can't wait to bulk it up over winter and then hopefully cut and be able to compete in October. I've been getting some great advice from a bodybuilding friend of mine. We'll see what happens. I'll post some pics in the next few days to show you my progress. Abs are starting to come through now.

Happy new year, subbed.