Need opinions (pics included)

[raymond3]

Ive been trying to finish up college (have 3 more classes to go to get my Bachelors in Bus Management) and havent had a lot of time on my hands. With that said, I still hit the gym on my lunch breaks from work and eat good (been eating 500 below and doing 5x5 compounds for cutting).

I stepped on the scale this morning and weigh 189 (down from 200 or so). Im 5' 11" and if I had to guess, my bodyfat is prolly around 11-13% (could be wrong). Im thinking maybe I should eat at maintanance, or do a slow bulk and add some volume (ie 4x10 or something) as I feel Im spinning my wheels here. For some reason, my glutes/hips seem to hold some bodyfat, although alot is genetics/bone/muscle...Im not sure if I should maybe up my volume on squats and deads and gain muscle there and maybe that will get rid of the last bit of fat and make my a** smaller, or if it will make it alot bigger through hypertrophy. Can I get some opinions? I would appreciate it...the top pics are from this morning and the bottom pics are from last March/April..(dont laugh [img]redface.gif[/img] )...I think Ive dropped some bodyfat since then... My goals arent to be huge, just some muscle and cut, but if I lose much more weight, I dont that will look good either, but not sure...need opinions. Thanks for any input or advice.

http://photobucket.com/albums/v177/Raymond32701/

username: raymond32701
password: rocio333

[ZachL]

Hey Ray. I think that your bodyfat is probably around 14-15% judging by the top (more recent) pics. If you are afraid of having a big butt, doing extra work on your glutes is going to make it bigger, if anything. Of course, don't stop working it out, but no reason to make it your primary concern. I can tell you know that spot reduction is a myth. If I were you, I might get a new workout program to cut more(Turbulence training? + HIIT - I don't quite understand what you're currently doing). When you get down to maybe 10% body fat (your abs should just begin to show through or be felt just below the surface of fat/skin) then I would do a controlled bulk with a new workout program.

Zach

[Keith S.]

If I'm looking at this right it looks like you're added BF, but I may have the pics confused...The tops ones are the newer ones? If so I'd say you look to be able 14-15% like Zach said.

Turbulence Training is a great program which I've had loads of success with. I had to stop due to loss of gym access, but I have joined the YMCA near me and am planning on starting to go VERY soon. Anyway, I had the most success in my BF loss when I coupled Turbulence Training (www.turbulencetraining.com) with Adam's Diet.

[BjsAust]

Tough call, for the time period it doesnt look like a big change, so I'd agree on spinning the wheels (unless you've upped strength a fair bit in the meantime). Given the tight schedule, I'd look at doing RR&D 2.0 for a workout (about 20 mins in the gym, but almost every day) and adding HIIT 3-4 days per week, perhaps morning or night (again should only be 20 mins max time exercising). You dont mention any cardio, so perhaps the HIIT will help you pull those last few pounds off to get the abs showing properly (and make your ass smaller ). Given the RR&D workout is nice and short it should mean all up you're not spending any more time exercising out of your week.

[raymond3]

Cool thanks guys for the input, much appreciated...I do hiit 3 times a week...Im thinking of doing Quattro dynamo or Waterbury Method and eating at maintanance as I feel Ive lost some muscle and am spinning my wheels...I may just do less volume for legs and eat at maintanance..what do you guys think?

[Trian1]

Aside from everything else said, do you do pullups? Your shoulders/back could do a little more work.

[raymond3]

yeah I do weighted chins and alot of rows..I think (not sure) that maybe my problem is not eating enough and working out and doing too much hiit might be causing overtraining...Im going to up my calories to maintanance and do CW Quattro Dynamo, and just do the moderate cardio that he prescribes on the off days and see what happens.

[ZachL]

take a week off if youve been at it hardcore for 6+ weeks.