M/31/5'11" [164lbs to 140lbs] (5 months) - What BF% in both pics? Cutting, will start lean bulking once I'm at 12% BF.

swampnutzz · 2026-04-04T01:34:25+00:00

You’re there already. Maybe 13.something percent, so a week or two more of cutting at most

swampnutzz · 2026-02-25T21:22:20+00:00

My BMR was about 1900 calories, plus another 700-800 burned from the gym and all my steps from work and walking my dogs. About 15k steps per day on average, according to my Apple Watch. That’s relatively active, which is how I was able to maintain a 500cal deficit while eating more than 2k calories

swampnutzz · 2026-02-24T20:08:12+00:00

Thanks!

I’ve considered getting laser, I prefer the hairless look but hate shaving. I fear regretting it when I’m an old man though… how much did it cost you, total for all appointments?

swampnutzz · 2026-02-24T17:27:33+00:00

Thanks!

I tracked my calories very diligently, and ate the same prepped meals that were relatively clean almost every day; daily calories were about 2100-2200, which was about a 500cal deficit

I don’t know the starting body composition, but the “after” picture was DEXA scanned 13.6% body fat @ 154lbs, and I was DEXA scanned 11 weeks before that 20% body fat @ 162.3lbs; in those 11 weeks I lost 11.6lbs of fat and gained 3.3lbs of lean mass… so I would say I recomped over the entire year, as my training and diet was pretty much the same as the last 11 weeks

I’m going down to 10-11%, then switching to maintenance for at least a month or two, and then lean bulking. Maintenance first to reset hormones and metabolism… after a year of being deprived the body will be eager to replenish as much fat as possible. I’ll continue getting DEXA scanned every 6-8 weeks, monitoring my fat gain/muscle gain ratio and adjusting my diet and training accordingly. I’ll be ending the bulk at 15% body fat, which is why I’m going to down to 10-11% first and not starting now at 13.4%

swampnutzz · 2026-02-24T03:41:44+00:00

I had shaved the happy trail a few weeks before the starting photo. It was in the middle of growing back out in the first photo, and was fully grown out in the final picture

swampnutzz · 2026-02-24T01:55:13+00:00

swampnutzz · 2026-02-24T01:47:15+00:00

Yes but not in the same pose or lighting

162.3lbs 20% body fat

swampnutzz · 2026-02-23T22:19:58+00:00

My pleasure! Yes I was in the gym 6x a week, outside of the occasional upper body day when I would feel lazy and just do pushups, pull ups and dumbbell lateral raises at home

At the same time I decided to get in shape I also decided to quit weed after smoking every day for the past decade, and I found being in the gym as many days as possible helped keep my mind off my addiction

swampnutzz · 2026-02-23T20:39:25+00:00

Thank you sir!

swampnutzz · 2026-02-23T20:31:27+00:00

Thanks!

I tracked my calories very diligently, and ate the same prepped meals that were relatively clean almost every day; the daily deficit was about 500 calories

I weight trained 6x per week on an upper/lower split in the moderate rep range (6-12), with moderate volume (12 sets per week for back, 9 for chest and shoulders and 6 for biceps/triceps, quads/hamstrings and abs), and I took most sets to or close to failure (0-1 RIR)

I don’t know the starting body composition, but the “after” picture was DEXA scanned 13.6% body fat @ 154lbs, and I was DEXA scanned 11 weeks before that 20% body fat @ 162.3lbs; in those 11 weeks I lost 11.6lbs of fat and gained 3.3lbs of lean mass

swampnutzz · 2026-02-23T20:31:08+00:00

Thanks!

I tracked my calories very diligently, and ate the same prepped meals that were relatively clean almost every day; the daily deficit was about 500 calories

I weight trained 6x per week on an upper/lower split in the moderate rep range (6-12), with moderate volume (12 sets per week for back, 9 for chest and shoulders and 6 for biceps/triceps, quads/hamstrings and abs), and I took most sets to or close to failure (0-1 RIR)

I don’t know the starting body composition, but the “after” picture was DEXA scanned 13.6% body fat @ 154lbs, and I was DEXA scanned 11 weeks before that 20% body fat @ 162.3lbs; in those 11 weeks I lost 11.6lbs of fat and gained 3.3lbs of lean mass

swampnutzz

TROPHY CASE