How is your cut going?
Good OP. I've been cutting 3 months now and lost 10kg so far. From next week I may cut out cheat meals altogether. Are cheat meals such a bad thing if you still lose weight at the end of the week/don't exceed a weekly caloric deficit?
slow as shit. had a second acl replacement and my knee is fucked. my cuts used to be just controlling portions and cutting out the shit but still eating a lot. I'd add in some light jogging and then run sprints 3 times a week and was golden. now my cardio is just a bike and that doesn't compare to sprints.
switch to a clear liquor. no mixers. alcohol is my devil too. if i can't sleep, i'll take a couple of benedryl and if need be, a shot. gets me over the hump after a couple days. sober up for the week and hit friday for my cheat drink. no cheat meal. just cheat drink
Tilapia is a miracle.
No fat, no carbs, just protein.
100 cals, 20g protein per fillet.
What the fuck.
Melatonin. Eating late and getting into bed when your blood sugar spikes a little later makes it easy to fall asleep. Fixing your rhythm in general, wake up lights and light therapy. Manually adjusting your breathing, breathe in for 4 seconds, hold it for 7 and breathe out in 8. ASMR helps a lot of people to sleep.
What are the best cutting supplements in your experience?
About to order some.
>even needing a calculator for that
If you want to cut, you don't need supplements, you need explements.
In case you don't understand: Eat less, you hog.
Struggling. I was doing really well, then went to a week long music festival which fucked me, came home for a week and was back on track, then went on a beach trip for a week which re-fucked me
Back on track now and no more holidays. I'm gonna make it
pretty confusing, I've upped my cals from 1,000 to 1700 and lifted consistently but cut my cardio out and so far the excess skinny fat has distributed across my body nicely giving me a more even and swole look but i'm starting to feel a little fat. Since i plan on raising my calories to 2400 eventually i'm just taking this week slow and maybe the next too. Gonna keep it at 1700 and see where the fat goes. I'm hoping i'm just bloated and need to take a shit since this is respectively the most food i've eaten in awhile so i popped 3 laxatives yesterday and i'm just waiting for the magic to happen. Does anyone know these ex-disorder eating feels? Can anyone vouch for me that it does get better?
5'9 145ish lbs 19yo
True. At low bf, I guess you'd have to eat much less for the days following the cheat to compensate. Sounds like potential hell and misery. But once you reach 10% bf refeed are recommended right? For metabolism or something. Anyone know how to use these exactly? Will be searching myself too at some point
Lost 9kgs in 4 weeks. Stalling at 111 kgs this week, idk what to make of it.
I'm supposed to lose bout 2kg a week, but since this sunday i'm at 111, ain't budgin. Haven't cheated, don't even have cheat meals or such. Anyone else experience stalling while still really fat?
Weight loss has been consistent, this week only it wasn't. I really don't mean to sound like an asshat, but eat more to lose weight really doesn't sound like a smart idea. Why would eating more help me lose fat?
Cuts going shit anon, have been losing motivation and am staying at my parents for the last week and a bit where the food isn't cut friendly, thankfully not putting on any extra weight at the moment its staying pretty static.
I'll worry about muscle when i actually look like a human being and not an amorphous blob with appendages. But i'll consider your advice, gonna see how the rest of the week plays out, if it's the same, i'll up the calories. Thanks for your time anon
Nah, never starving. I eat when i feel hungry, got all my meals predetermined, no fucking about.
Loose skin is an possibly issue, but i'm a rich fag and surgery is an option, if all else fails.
Lost 15 pounds, a qt told me my face looks better, can still rep 4/3/2/1. Life is good. If I feel like going on a binge or snacking, I simply go study somewhere without any money on me.
Lifts are progressing properly by SS standards, so i don't really feel as if I've lost muscle. If anything i feel stronger. Any theoretical gains i made are hidden behind the fat tho
>cut out cereal from my breakfasts
>too hungry when waking up to wait for porridge
>average breakfast is now an apple and a banana
>have a piece of fruit as a snack twice a day
am I going to get diabeetus from all that fruit sugar?
Not sure if good or bad. Obviously it's going alright but pic related is 6 months. I was pretty focused for about the first 4 months. Then I got lazy and just guesstimated the calories. And I've gotten even lazier now and gotten into IF. Only lost about 5-6kg since July.
Is cutting worth it?
Is the strength loss worth it for a few weeks on the beach?
I can't really think of any reason for me to cut since I'm not a contestant and don't really care about having visible abs. I do about 15-20 minutes of cardio after training 4 days a week and my nutrition is alright.
Meh as fuck desu senpai. Really need to ramp it up and get more serious with my cardio. Fuckin sucks i am lean everywhere except lower abs and chest. Even got veins on my adonis belt ffs
Already losing strength. Trying to keep high proteins going. UGGGG
Very shitty. First week went well, then I got heavy ill and layed down for two weeks. Lost alot of weight but I think the most was muscles duo to my lack of appetite in that time. Probably I ate around 500 Cals per day.
>tfw cutting and not losing strength for some reason
I gave up actually. I got sick of slow fat loss, zero gains, and virtually no visible progress. Now that I have to eat university food again due to some life issues, I can't even count calories anymore, which was the final straw. Even though I'm probably 20% body fat I'm gonna just bulk this year and revisit cutting after I have some strength and more muscle. I don't care if I'm strong fat.
I agree with that. So would you say that at some point down the line, maybe as you reach a much lower bf percentage, that it's necessary to cut them out? At that point (Eg after 6months) I reckon your body would be well introduced into the fit lifestyle
I'm breddy shit with diet, so I'm cutting solely with estimating calories.
Like today, I had a meal that was 1000 calories for breakfast before work, then at work I had a 400 calorie Huel shake, and once I got back home, I had two strips of bacon, and two eggs scrambled with a diced mushroom, which added up to about 300 calories, I reckon. Then as I was about to go to the gym, I had a small handful of blueberries, half a banana, 175ml semi skimmed milk, and a scoop of MyProtein isolate. Not sure exactly how many calories that added up to though, as I didn't weigh any of it, besides the protein powder.
I just hope I cut better than I bulked, because I didn't know there was a maximum I should bulk per month, and I believed the 'eat big to get big', and put on 6kg in a month.
Hey bud, your determination is awesome. I'm not an expert but the other guy is right to be concerned. I recommend you read Jade Teta's T-Nation post about fat loss. I ran into a wall while doing what you're doing and this helped a lot
Going alright. 2000 calories low carb with 200g protein a day at least.
With 25mcg daily t3, 2g of equipoise and 500mg test a week I'm pretty much immune to any muscle loss, I can still probably build muscle and lose 1.5-2 lbs of fat a week with this much calories.
Need some advice here, Currently eating 500-1000 calories on a 2400-1900 deficit daily for a week now, starting to get dizzy when I stand up but im starting uni on Monday and dont want to feint or whatever, problem is im a recovering fatty from 220lbs currently 178lbs so I dont want to eat maintenance yet.
That's a horrible diet plan dude wtf! You don't want to go below a 1000 calorie deficit are you crazy? Especially if you going to school, how do you expect to focus if you are staving your body?
Im trying to maintain more or less and distribute the fat throughout my body better, i think its a recomp but i used to be fat as shit and just want definition on my midsection for once in my life without starving myself so it is a slow but steady cut
Can prepackaged food calorie counts be really off? I've been eating well below my tdee, but I'm not losing much at all. Should I just reduce portions until I start getting hunger pains or something and gradually adjust from there?
Down 5lbs in ~2weeks on a 1000-1400 deficit + ECA stack. Was looking to add more supps to speed it up but everything besides EC stack seems snakeoil as fuck. Not looking to take Clen or DNP. Anyone tried HMB or yohimbine for preserving muscle during a cut?
How low is too low? I'm an obese guy and I've been maintaining for a couple weeks now on like 700-800 calories a day. I have no idea how many I was eating before but a lot of it was complete garbage. I already feel better although I can't go to sleep at night sometimes because I'm hungry.
You can cut a lot harder than people say you can, especially when fat. My friend runs a 1700 deficit when he cuts. Fit says this is stupid but the guy deadlifts over 5pl8s so I'm taking his word for it.
It's my first cut, and I'm genuinely surprised.
I have to count calories to make sure I eat ENOUGH.
Feel better, more energetic and progressing on all my exercises. And I'm losing 1.5 lbs/week.
Im new to the cutting. Any advice?
Im 5'11 190, workout daily, some cardio before weight lifting.
Anyone help me with numbers, how much protein? Not sure what my goal is. I dont look fat, but I have the belly fat which is annoying. Also, recovering fatass, was 280 in June...
>tfw been cutting for 6 months now and lost almost 20 kg so far from 98 to 79 but it's now impossible to progress on lifts and my strength is fluctuating and I still have 5-6 KG to go before I've cut enough to start bulking comfortably
>lifts progress like shit due to shitty form
>deload multiple times
>now I think I've got form down
>all the while I was bulking, some months gained more than 1,5kg
>now at 22% bf
>kinda want to cut, but lifts aren't still intermediate (except bench)
gimme 'til the end of march.... 2 more months of good gains pls, then I'll cut.
bigass deficits are viable as long as 1) you get enough protons, 2) you get enough rest 3) they arent big enough to make you fail miserably, personally I do 1000+ deficits when I cut and I do fine, sure I have to deal with hunger and my strength takes a toll but it's all worthy in the end
just deal with it, make up your mind as to what is more important to you at the moment, strength or aesthetics, your strength would only be shit momentarily, once you begin eating maintenance/surplus again your lifts will go up.
Won't you be gaining 5-6kg when you start bulking anyway?
So why not start now?
The sooner you start bulking the sooner you'll get swole af.
Most people cut when theyr'e trying to become beachbody ready, but you're going to bulk trough summer, so you might as well bulk up now and start making those muscle gains son.
you're gonna regret saying that when May comes and you're still 215lbs fatty...
Same here. But i feel like it'll come eventually. Sucks knowing that you'll no longer be able to do 1/2/3/4 at some point on your cut...
Ok, cutting since December 1 and just now starting to feel the hunger get real. I did take 2 weeks off over the holidays (didn't eat like a total retard though, gained no weight back, mostly just alcohol binging) so maybe that contributed to prolonging the hunger.
2700 cals, 5'11 175 ATM.
No worries breh, there's definitely hope. Changes may seem small but just keep at it and you'll notice a difference soon enough.
Here's a month by month pic for reference.
Day 0>month 1>2
>been 155 my whole college life
>want to bulk a bit so I start eating my bodyweight in chicken and carbs
>Decide that that doesn't work and start cutting
>start eating trash and getting shitfaced on weekdays
>155 but with a tiny beer gut
I fucking give up. At least my set weight is increasing
realistically, how quickly could i cut down from 20% bf to 10-12% bf? im not really concerned about losing muscle i just want to look aesthetic on a slow bulk
>5'7, 195lb manlet in October
>Decide to cut because I have a pretty noticeable gut despite lifting seriously for 6 months
>Change diet, count calories
>Decide to aim for 12% bodyfat by June
>Lose 20lbs by the end of December
>Still 15% bodyfat
>Started IF at the beginning of June
>Have only lost 2 lbs in 3 weeks of this shit
Is this normal? I stopped counting my calories because I'm only giving myself a 7 hour feeding window. I've lost 2 lbs, but fuck, it seems like I should have lost more by now.
4 hour feeding window?
Hmm...guess I could make that work. I've just been a little paranoid about not getting ENOUGH calories and passing out at the gym or something.
I've done a crash diet before and had that happen.
Is there a downside to having shakes only?
Will my teeth fall? I could chew bubble gum.
I'm not a fatty, I just made such a good blender recipe that I'd rather drink my calories than eat the oats.
how long will I need to cut until I'm considerably lean? abs and obliques showing but not shredded.
lower body is the only place I don't really seem to store fat, all the fat is in my lower core region.
Matt Ogus says that he always takes creatine no matter what, even during contest prep.
what is a general estimate for my bodyfat %? I've been at a 1000/+ cut daily for the past month
I've been eating my BMR, and my lifts have been shit. After 3 weeks not the greatest progress.
I'm not sure what the correct TDEE activity level is if I'm lifting 3 days a week though
Not too good senpai and I just started.
I can maintain an autistic level of commitment to my diet but i'm on week 3 of Couch to 5k and me knees are fucking killing me. Squats don't seem to bother them that much so i'm guessing it's some sort of impact pain. I already land on the pads of my feet while running, I don't know what to do senpai. I want to be a runner but will use the bike machine things If I have to for cardio.
Ugh guys. I think I'm dying or have. Some sort of eating disorder. I started tracking calories, and in realize I eat a lot. I was 220 when I started counting , and now I lost 10lbs. Its been 10 days Like. Myfitnesspal says I'll be 170 lbs in 5 weeks but I just don't have it in me to eat food. I literally tried eating at all times in the day. Oats. Fish. Chicken pasta. But I eat 1000-1400 calories a day. Fuck. Am I dying?
Horrible, how do I stop eating sugary bullshit every day? Sometimes I manage to go one or two days without it and then I relapse eating 1700-something calories in junk food. I would be down to 70kg already if it wasn't for all the sugary bullshit I eat.
I do that already and even then I still get cravings. When I manage to not to stuff my face with junk food for a few days I just get irritated, aggressive and mildly depressed. How do I cope with this?
Where you're at if you aren't losing more than 1.5KG per week you should be fine. For comparison I cut and lose about 0.75KG at around 80KG and I feel fine and am not losing strength in the gym.
Probably gets asked always, but when do you see your abs?
I went from 20%+ to 12.7% in the last months. I'm continuing to lose weight (not sure about my bf) and I still don't see shit. It's like if it didn't matter how small my waist is, abs simply refuce to show.
Not great. It was solid for about 2 weeks, but I've really lost sight of what I'm doing this for. I have a 2,560 calorie limit but the highest I've ever hit was 1,800 up until yesterday. Hit 2,440 and I felt like shit after it, mentally. Didn't do much physically, if anything. Mostly just me being anal and proud of never going over 2k before then I guess. Lost 3.4 pounds in the first 10 days though so that's good. I could be doing a lot better but I keep on neglecting my cardio. Just can't bring myself to do it. It's like I don't even wanna make it.
Determine what your TDEE is. Subtract 1000 from it. Is it a number above 1200? Then you can safely eat that little each day and lose two pounds per week.
One pound of fat = 3500 calories.
500 calorie deficit X 7 Days = 3500 calories burned. (Minimum one pound loss per week)
So you can lose weight just by calculating your TDEE and logging your calories properly with tools like MyFitnessPal.
It's not enough to just eat better food and exercise more. If you eat healthy food and exceed your caloric intake you're going to gain weight regardless.
Calories In Calories Out
Three weeks in to Lyle MacDonald's rapid fat loss diet.
Started at 345, currently at 320 - I've got anywhere from 3 to 9 more weeks of this. If I make it I'll show all of you my grotesque flying squirrel suit.
Recovering fatty reporting in. Should I keep cutting or bulk?
Currently 178lbs, 5'11.
I'm on 2000 calories at 6'2" 190, thinking of bumping it up possibly but maybe not. Seems to be doing the trick.
Stopped smoking weed to get a job so i'm never hungry, biggest thing is to not get drunk on sundays.
I want to start running again but my knee is fucked and the doctors can't help so I guess i'll just lift and yoga more.
I'm not doing to bad. Only thing I'm worrying about is losing a bit of belly fat/love handles. Any tips on helping with those areas?
I'm starting to run lots, and drink green tea. All my past beers have come back to haunt me.
How much chicken is in this picture (in oz)? The grocery store near me sells them chicken in bulk cut like this.
I've just started seriously counting calories recently but don't have a scale. I am really worried I'm not getting enough protein eating so little per day
A palm-full of meat is about 3 ounces. That looks like 5-7 ounces of chicken right there.
Definitely invest in a food scale, brah. They're invaluable tools for cooking - especially if you want to do your own baking.
You hitting the beach in april? I won't start cutting till April. That leave a solid couple months of being shredded right in the middle of the hot summer. Right before I start bulking again right around fall time.
Trust me Iv cut to early and then your lean as fuck and have to maintain that for twice as long, losing muscle mass because of lack of calories and desu the chick's aren't even out until end of may June July august in my neck of the woods anyway.
What is Recomp?
Is that like eating surplus on lift days and eating deficit on cardio days?
Recomp is just staying at maintenance calories until your body changes to fit your fitness level.
So you lift daily and eventually your muscle will grow and bf will drop in theory.
It takes longer to get anywhere doing it this way.
Bulking is the way to better gains. Clean bulk is slower then dirty bulk but easier to cut later and helps maintain a half way decent physique.
This season Iv personally adopted dirty bulk to really put on size as clean bulk takes fucking forever to get anywhere and desu i like the line backer physique when iv gotta wear alot of clothing. Its winter so nobody sees abs they just see either a big dude or a skinny dude and bulking up you look big and when cutting I look small as fuck wit clothing on.
carb cycle for cutting. Possibly hitting keto if you really wanna lean the Fuck out.
Don't Recomp it'll take you years.
I'm a 6' tall and 220 lbs fatass. My tdee is about 3000-3100 kcal. If I cut at 2200-2300 I'll lose a lot of muscle?
I think that cutting 500 under maintenance is too slow. Could I pull this 700-800 deficit without turning into a Auschwitzfag when I'm done?
Been lifting for three months now, but I work as a carpenter apprentice for a few years already.
>cutting for 1.5y because I was 40kg overweight
>It's a struggle to eat more than 1000kcal now
followed an anon's suggestion here on eating low carb for 3 days then high carb on 4th day, then 2 days low carb then last day high carb. Lost a lot of flab on my back and I'm at my best proportions compared to when I was taking in fatburners which made me look like a starving skeleton.
Not yet on on my ideal bf%, I think I'm currently at 13 or 14%. But with the pace I'm goin, probably beach ready for our summer (March). Oh yah, supplements is mostly multis, fish oil, whey and apple cider vinegar.
Built-fat, former fatty manlet here.
5'4 290+ lbs when i was 14
5'8 204lbs 18yrs old
I've been lifting for a year and have made significant strength gains. I'm currently at 285 bench, 415 squat atg, 475 deadlift (played 3 sports consecutively throughout high school so no e-stats).
I've never been lean in my life but now i think it's time to make the leap, seeing as how i have an ok strength base now.
i want to go into a 1k cal deficit... is this fine assuming i keep my protein high and reduce volume, keep lifting heavy? i'd like to aim for 170-175 then re-asses from there and i want to get this done with rather quickly
>went from 275 to 190 lbs last year
>now about 188 lbs and look better but know I still got at least 20-25% body fat
>just want abs
I kind of want to cut more, but I don't know how much more I'd want to lose. Or if I want to try and just lose fat and gain muscle.
I need some help figuring out a food high in healthy fat. As in, the most kcal/fat efficient.
I'm heavily cutting and on non-fish days I basically end up missing my macro goals. I can't really think of anything that would specifically plug that problem.
I just eat nuts nohomo, peanuts have one of the highest protein:fat ratios, macadamias have the lowest ratio. all the other nuts are inbetween
100g peanuts 49 fat, 16 carbs, 26 protein
100g macadamia nuts 76g fat, 14 carbs, 8 protein
Drink lots of water and eat less salt. The sodium content will make your face store water weight that make your face look puffy and fat. After a couple of days of this your face will look thinner.