Cutting General

>>42443502

>Any Tips?

yeah, cut slower retard

1200 calories is almost as many calories I eat in a lunch or dinner meal while lazily cutting

How bout you don't

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>>42443502

Im doing 1500 and its been a little challenging at times but Im doing alright. Lost 12.2 pounds in 28 days.

>>42443502
cutting at 1200 sounds like a stupid plan my friend, you will more than likely plateu and lose all muscle

>>42443532
you lifting hard too?
>>42443519
>>42443525
danguy inspired me.
Im 6'2 and weigh 206lbs and wanna get down to 180 or 175 by thanksgiving. Been lifting for 6 months

Its much, much easier to cut at 1600.

>>42443574
Just start doing more exercises instead of drastically cutting food intake

Do sprints and incline walking on a treadmill every day

You'd hit your goal before Halloween without damaging yourself

Should've lean bulked fool.

Crash Dieting General?

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Ironically, I cut better if I threw in a cheat meal every couple weeks or so. Keeping a calorie deficit was easy, but I think I shot my metabolism. So if you start stalling, don't be afraid to blast some calories a bit and see what works for you.

Be patient too OP. You didn't get fluffy overnight, so you won't get ripped overnight either. And for the love of god eat enough protein.

>>42443532

Cutting WAY too fast.

Your absolute max should be 2 lbs a week. How are your lifts?

>>42443574
>>>>>lifting for 6 mo
>cutting

Jesus christ either you bulked wrong or you have body dysmorphia.

>>42443574

Morning
>jump rope 20min
>100 pushups sets of 25
>100 situps sets of 25
Working on getting up to 100 straight

Afternoon
>le crossfit

Evening
>PPL routine

I give crossfit about 90% intensity and my PPL about 70%. When I get down to 12% bodyfat Im going to probably drop Crossfit for powerlifting while bulking through the winter. I'll do like 20min of HIIT in the evenings instead of PPL to maintain some semblence of endurance.

Also, going to replace my morning workout with a boxing class soon as I feel like the rope jumping becomes a chore.

>>42443502

youl just end up fatter retard

>>42443502
Rinse your mouth out with water after eating. When you finish a meal but you're still craving something, like if you're eating less than usual, the flavor of the food that's still in your mouth will make you want more. Rinse of your mouth and that temptation goes away. It's also just good dental hygiene.


Feel the need to snack on something? Eat some celery. It doesn't taste great, but once it's in your stomach you won't care. Experiment with some 0 calorie condiments/spices to change the flavor if it bothers you.

If your meals are small and not satisfying enough for you, toss in a pile of lettuce. Make whatever it is you're eating into a salad of sorts. It doesn't really do anything to the flavor, but it takes up a lot of space on the plate and in your stomach so it feels like you're not even eating less calories.

Also, try sugar free gum. It gives you the experience of eating something sweet and you get to chew on something for ages for under 10 calories.

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>>42443682
>cutting for 2 weeks
>binge eat out of boredom
>read this
heh phew yea totally just resetting my metabolism

>>42443502
you will go into body hibernation mode and be a walking zombie, i bet you dont make it past a week doing that

>>42443708
Or maybe he just started out fat??

>>42443532
what app is that? I want some type of graph+stats app like that to track my weight easily.

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>>42445735

MyFitnessPal prime calculates your macros too

Hi, I'm 108kg and 185cm, yeah I'm a bit chub, but have good amount of muscles, run 2.4km in 8:50min. Usually working out about 2 hours a day, 7 days a week.

Can someone recommend a good calorie amount for cutting, and give me some tips and tricks?

>>42443502

have you read Lyle McDonald's RFL protocol?
I tried it, fucking brutal. On refeed day I ate 7k calories without any dessert or sweets hehe

I'm not actually sure what my total weight loss was as I was retaining a shitload of water (drinking 10L+ a day) and I would have failed if not for pepsi max but I'm pretty sure I lost around 3kg in 2 weeks - again, hard to tell as my water intake was huge and I never cut water to test the total loss

OH by the way, you're gonna lose a lot of muscle even with his protein specifications

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Is it possible to cut and still make muscle gains?

>>42446042
If you are new or really fat.

>>42446017
Not OP but I'm considering starting that, but I'm a category 2, nearly category 3, and DYEL as fuck but I can't bulk because I'm disgustingly estrogenicly fat so I want to get lean first. Would have me on 900 calories/day. I've seen people get results with it but honestly I'm hesistant as I feel like my bodyfat% will stay the same and I'll just get even smaller and weaker than I am now. Especially considering my cortisol AND estradiol levels are probably way higher than the average male, even after adjusting for weight.

How does one break through the 10% barrier? I've been cutting for 3 months now and I'm already way past -1000 cal deficit. I don't know how many more carbs I can cut before I lose all performance in the gym . It's like my body will not let go of last reserves of lower back and ab fat

>>42446042
I was able to, it was awesome, I got a stretch mark (tiny one) in a caloric deficit on my shoulder

>>42446093
Yohimbine, some people suggest that yohimbine actually is able to burn stubborn fat. It has to do with beta receptor and science sheet

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>>42443502
FAGGOT THAT'S TOO LOW SAY GOODBYE TO ANY MUSCLE YOU HAVE NOW

>>42446070
I did RFL, it works really well and isn't nearly as difficult as you would think. I did it for around 5-6 weeks and lost roughly 10kg and kept most of my strength/muscle mass. Towards the end I started losing strength rapidly so I should probably have stopped a week earlier. Didn't take me long to regain the strength, though.

>>42446132
>>42446132
I tried it, I used enhanced athletes. Everyone reports crazy side effects but I never felt anything short of a mild caffeine like buzz. Also I had to take them before work because that was the only time of the day I could be fasted so I never really got to do them whilst doing cardio so I didn't really notice much of a difference. Should I try another brand maybe?

>>42446156
>Towards the end I started losing strength rapidly so I should probably have stopped a week earlier. Didn't take me long to regain the strength, though.
I'd speculate that being so lean near the end is the reason, probably starting eating away at your muscle when your fat got low

>>42446183
Yeah, that was my guess as well. I was getting into visible abs territory at that point. I was basically just trying to see how lean I could get, but I probably pushed it a little too far on that particular diet.

>>42443502
>been cutting for the first time in almost 2 weeks
>all i eat is broccoli, carrots, chicken, and brun rice

im starting to slowly go insane. how do you guys do this for more than a month?

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based on these weigh-ins, would you guys say that it is possible to reach sub-15% bodyfat by december 1st? i've been cutting at 1700kcals/day with 4 regular workout sessions a week, some weeks it is strength, other weeks it's cardio. get around 4 hours of workout per week not including work (i lift / move stuff around in a warehouse)

>>42446238
just jack off 10x a day instead of eating junk food

>>42445965
god im 90KG and i feel like a fat fuck. i usally run or bike for 30 min/300kcal everday while avoiding carbs.

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>>42443502
>Any tips
Take steroids/clen if you want to be like pic related

>>42445697
>>42444632
Everyone who says this sort of stuff has never tried it.

Lost a stone in 2 weeks from 30 mins cardio every day and eating max 1000 calories. I think it works for a certain amount of time

>>42443502
Guys isnt fasting better than caloric restriction? With light exercises he can do a fast and lose only little muscle

Scoobs said not to go below 25%. I'll believe him.

I tried going on a bit deficit and sustain, fat seemed to stop dropping and I felt like shit.

Took 2 weeks off, ate a little over maintenance, went back to cut but at 2000 which is about a 600 calorie deficit for me, fats dropping off.

I'm doing 1k calories a day.

My favorite recipe: fajitas. Lots of bell peppers and onions, seasoned and cooked to be as flavorful as possible.

The key to low calorie: learn how to make veggies tasty.

>>42443502
It looks like he has more muscle mass in the second pic.

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>>42443532
>Lost 12.2 pounds in 28 days.

>>42446783
>learn how to make veggies tasty
Boil broccoli with pinch of salt. Oh look it's tasty as fuck. What's wrong with all the people in /fit/ who need to "make" vegetables tasty? Are you a child?

>>42446861
>look at me I'm so hardcore I drain my life and especially my food of any taste because my gains are bigger when I don't enjoy stuff
I pity you.

>>42447427
No really, what in the ever-living fuck is wrong with you? Did your parents not teach you to eat your greens? Vegetables are amazing with just a pinch of salt. You're a manchild if you need to "find a way" to make them palatable. You're never going to make it if you can't stomach vegetables. I pity your pathetic palate.

>>42446467
He's right. Sure you can eat low calories for a while and lose a bunch of weight, but it's likely you'll end up on a binge and gain it back plus more.

t. a guy who ate 1k a day for 5 months and lost weight then gained it all back over 2 years

>>42447470
>Did your parents not teach you to eat your greens?
They did actually. By cooking and preparing them in an artful manner.
Vegetables are tasty in their own yes, but ridiculing people and calling them children because they enjoy their food with spices that go beyond a pinch of salt is laughable and makes me question your pathetic palate instead.
Refined food seems like it wasted on you.

>>42447590
>learn how to make veggies tasty
>implying they aren't already

Just do IF and eat at maintenance.

>>42446093
Adjust calories consumed as you get lighter

>>42446297
muh nofap

posted a thread but ill ask here

I'm on a cut and I've been taking in roughly 1,200 calories a day, with about 200g of protein. I told my friend and he said I need to start eating more, but the pounds have been flying off.

Is this safe? How much LBM am I losing by doing this?

>>42446303
I'm not a fat fuck.

Also I usually push 100kcal every 5 minutes on bike, push around 1800-2000kcal an hour on the rowing machine (Of course not sustainable for an hour)

But I'm usually doing high intensity circuits for my shit.

Press ups
Squats
Bent Over Rows
Lunges
Sit ups
Tricep Dips
Step ups

Doing 20 sets in total, pyramid. So reps going
20, 18, 16, 14, 12, 10, 8, 6, 4, 2. Rest period, then back up to 20.

Reps on lunges and step ups are per leg, so 20 on left leg, and 20 on right leg.

>>42448070
Post height and weight. Chances are, unless you're a super manlet, you're cutting too fast.

>>42448126

5'11, currently 194. Down from 204 a month ago.

I've only been cutting like this for the past two weeks and I'm down from 197

>>42448133
I'd recommend taking it a bit slower if I were you unless there's a specific event you need to hit a goal for.

>>42448158

Thanks anon, I'll try to get up around 1700 or so

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>>42445631
same

>>42445962
How do you that? I also use myfitnesspal. Do you use the premium version?

>>42446467
>30 minutes cardio

pls tell me you got yourself some rest days?

Is muscle loss actually even a real concern while cutting?
let's say you have 25% bodyfat and a good amount of muscle
why would the body burn muscle instead of fat?
I could see that happening at like 10% bodyfat, but at higher bodyfat percentages is that actually a concern?

>>42449121

Yeah man, I paid for prime. Just go to the nutrition tab, it's worth the whatever, $10/mo?

>>42449165
i doubt that the small amount of muscle that may be lost outweighs the positives of losing a shitload of unnecessary fat

>>42446093
Yohimbine fasted cardio in the morning. Kasein protein shake like 90 min after then eat an hour or two later from there. Take it wit black coffee.

>>42446017
caladan is alive

>>42446281
Yeah if you really dedicate yourself. Hone in on your diet even more. Yohimbine fasted cardio is great, make sure you don't eat for several hours after though.

>>42446042
what the first guy said.

You can do it as an early intermediate even with by combining carb cycling and intermittent fasting.

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>>42443682
>I'm not bingeing, I'm just resetting my metabolism. goober!

>>42449330
Or you could download the older version apk if you have android

>>42449165
you're going to lose muscle on a cut because you don't have enough to maintain all of it. your body doesn't give a shit about how you look in general. it will prioritize it's own survival. muscle costs more to maintain than fat.

>>42446317
Truth.

OP's pic is not a cutting pic. It's an ad for roids.

The cutting pic would have the before dude looking miserable, smaller, and a little more defined.

>>42449144
Didnt for the 2 weeks. Have since but I'll still try and do 15 ish. I'll admit that 5 mins was warm up so fast walk and light jog

>>42449144
no excuse unless your sick or injured.

>>42449121
super late to the party but nah you dont need premium, just go to the diary, and scroll right down to nutrients, or on desktop view reports

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Went from 193 to 147.
How many more lbs would you guys say I should lose before I start bulking?
I want to at least look normalfag aesthetic by next summer.

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>>42450803
Side pic
Also I'm a 5'7 manlet that's been eating at 1500 cals 6/7 days of the week.

>>42450803
>>42450814
Did you also lift or just cut? I'm also 170 cm and was always wondering how much I should lose before bulking.

>>42450892
Lifting too, but very low lifts with no progression, just trying to preserve my numbers at this point.
In kg 3x5, 52/70/93/110, squat and deadlift were higher but I went to snap city for a bit

Good luck friendo

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>>42450933
>In kg 3x5, 52/70/93/110, squat and deadlift were higher but I went to snap city for a bit

What do you mean. Sorry I'm new on this board. I'm only running with the couch to 5k plan. I'm on week 4 and cutting with 1500 calories a day so I'd lose 1 kg/week according to myfitnesspal. I started with 84 kg a few weeks ago. Now I'm 79,5 kg.

>>42450997
If you see anyone saying something like 1/2/3/4, that refers to the following exercises and the weight or amount of 20 kg plates per exercise.

1 plate (per side of the barbell) or 60 kg overhead press
2 plate or 100 kg bench press
3 plate or 140 kg squat
4 plate or 190 kg deadlift

Which means I am at
52 kg overhead press
70 kg bench press
etc.

I would definitely say lift right now even if you're losing weight, I know I regretted not lifting earlier.
Just stay dedicated and please don't give up.

>>42447589
>over 2 years
At least you dragged it out for that long
But this only happens to people that aren't committed, mate. Do you have something you want to tell us?

>>42449144
I'm an ex smoker too. I think it's a lot of will power and another thing that keeps me going is that i've dropped big weight before and know how amazing the pay off feels

What is a good BMI to strive for before I start bulking?

>>42443682
your BMR will adjust if you have a consistent calorie intake for a long period, so it's not the worst thing to have a cheat meal once a week or once every two weeks. i've gone from 260lbs -> 155lbs typically having one cheat meal a week while cutting.

>>42446238
Rice isn't very filling and carrots are starchy, not good cutting foods.
Replace them with greens and more meats, fatty meats are very filling.
Also eggs, 4 eggs is like 280 calories and is filling as fuck.
I'm not saying go full keto but fat, protein, and fiber are all very important to stay full while carbs are shit for satiety.

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I have sort of hit a plateau with my cut the past couple of weeks. Weight is pretty much the same, but my waist measurement is getting smaller. This has happened before, and then eventually my weight readjusted and I lost 2kg, which was in line with the calories I was taking in.

Could that be happening again? Big difference between 88kg and 77kg, though

>>42450803
I would say once you see definition in your abs (you do) then you can bulk, if I was you I would lift at a deficit until you stall, then slowly increase calories.
That way you get most gains for your buck, you should be able to lift for a month or so while on maintenance and then from there start your true.
TLDR: ease into the bulk but don't be afraid of gaining weight, also you have body dismorphia your body is above normalfag status, congrats I'm proud.

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How do I stop being so angry all the time while cutting? Literally can't talk to anyone because they're all fucking frustrating.

Is it normal to have abnormally high temperature when cutting? It's been a week and I feel like I'm constantly in a sauna.

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im 167 - what should i cut to to be jacked?

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>>42443502
Been cutting for 8 months now. 220 to 170 right now. It's getting really fucking old and I'm losing all my strength and I don't even look good. When the fuck do I start seeing abs? I'm 5'8". Also, I run PPL, maybe one day my chest won't look like shit.

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Need help cutting. I'm so fucking fat, and i refuse to lose weight. I have been eating <500 cal a day for 2 weeks now, have only lost 7 pounds. Wtf am I doing wrong? I am so fucking fat, I can't stand it. I want is to be able to be out in public without thinking of how everyone is laughing at my fat ass behind my back. Help.

>>42455159
another 15 pounds for abs based on your size

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>>42455185
this is bait

>>42455200
I'm serious. Should I just fast for a month?

>>42445459
Spinach > lettuce

>>42455185
you're not fat retard.
you're just not exercising the proper muscles is all.

>>42445965
There is NO WAY you work out 2 hours a day and are a fat fuck. You must eat like a hippo man. Here is the trick - EAT LESS

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This was my last cutting

I went from 180lbs / 82kg to 165lbs/75kg in 4 months
Height 5'10

Didn't use roids and went on EC stack for two weeks to cut from 77 to 75

>>42455159
at your height probably in 10-15 more pounds

>>42455159
How much deficit?

>>42455159
about 12-15 lbs my brethren

>>42445965
>measuring with 2.4km
You in the service my dude?..

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>>42443532
That is pretty easy

>>42455159
you're really cute, at least those traps are intact

Cut maybe 5 more pounds? Do weighted ab work to make them pop properly

~180 @ 6ft. I still think I look like shit but I've gone down in pant sizes and my friends say I look thinner. What's a good weight to bulk back up?

>>42455789
how many cals a day?

>>42455948
How long you cutting?

>>42443574
damn im in the same position. i'm 6'3 and 207lbs, and want to get down to ~180 before i see some friends over thanksgiving and christmas later this year. ive also been lifting about 6 months

>>42443502
try to be less asian

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Different anon than OP, I need some advice. I about to cut for next 3 months or so, at 2 pounds/week.
I'm looking at a ~1400 cals/day at 40/40/20 protein/fat/carb
Ive also started reading about keto and how it works, and I'm fascinated. All I really want to know is what are some good excercises for maintaining muscle while cutting, and how the hell keto works.

>>42456087
also forgot to mention, currently 255, and somewhere between 20 and 25 percent body fat

>>42456103
255 lbs? Are you serious?
You're one fat fuck, anon. You're not gonna lose all that weight any time soon, you're too fat. I mean, just how much do you have to eat per day to ever reach that weight? You're a fucking slob anon and you probably deserve to be fat. I sincerely consider suicide.

Cutting hard for the next few months.

Started 215.
Current 178.
Goal 165.

All cardio right now, but I need to hit the weights pretty soon to get shaped. Huge difference in my chest, I carry a lot of fat up there. After dropping my current weight my pecks have lifted and gotten smaller. I've got husky bone structure; broad chest and shoulders, I know I'll never be lean.. but at least I can get fit.

>>42443502
top kek this is literally filthy frank's chad brother

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Any of you tried an EC stack? I'm at like 22%BF and I'm doing IF and just on my 2nd week of SL, which I'm planning on sticking to and I've heard good things about this.

Is this infograph legit info? Thanks guys

>>42445459
Or just play vidya and forget about food

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>>42456321

>>42451197
>But this only happens to people that aren't committed, mate
isnt this what everyone who makes this mistake says?

>>42453113
what do mean by greens?

Is it a bad idea to cut while recovering from a lower back injury. The only thing I can train right now are bench press and chin ups 5x5 every other day.

>>42456428

If anything I would think cutting would help. Unless you're already trim, your lower back receives a lot of weight. Dropping that weight would alleviate some of the pressure that gets put on it.

>>42456336
apparently it works
https://examine.com/supplements/ephedrine/

taking with aspirin also helps

>>42456453
I'm only 185lbs though. I just don't want to lose any strength while I cant train. such a dilemma qq

>>42456336
>>42456456
for the love of god be careful when taking this. It might not be as dangerous as DNP, but this stuff can seriously fuck with your head if you have the right genetic makeup. Made me paranoid and anxious as fuck. Also made me way more irritable than normal, I couldn't sleep. Didn't even increase weight loss that much.

>>42453157
I read somewhere that your body might be eating skin(protein) to feed itself. Skin doesn't weigh much.
>>42451109
Thanks.

>>42456610
>body might eating skin (protein)

is that why i see some stretch marks on my body everytime i Wake up in the morning?

>>42456641
Those are because you got gained/lost weight/muscle extremely fast.

>>42455644
My TDEE changed a shit ton because I went from sitting at school to working a manual job 8 hours a day. My TDEE right now is 2600, I'm cutting at around 1800 a day. Macros are 160g carb, 160g protein, 60g fat. Workout 6 days a week. Cardio is beach volleyball and basketball 3 nights a week along with swimming.

Am I doing it wrong? I'm 6'3 185 and cutting. I set my goal in my fitnesspal to lose about 2 pounds week and it has me eating 1500 Calories a day. I also log the Excercise that I do. I lift 4x a week and on 2 off days I walk 5 Miles each of those days. My I walk to the gym and thats a mile walk. I do 40 minutes of Cardio after lifting. I usually put that I do about 500 Calories extra worth of Exercise each day I lift or walk. So, it has me eating 2k Calories. I see people cutting even while lifting at like 1700 am i eating too much?

>>42456356
I dunno man, I'm just a humble mage trying to sell my wares

>>42450997
are you me?

I went from 84kg (185lb) to 79kg (174lb) in 5 months. Very slow, but steadily. Not completely disappointed, but not happy either (first cut).
Final goal is 76kg (167.5lb), I'll try to speed it up with less calories

>>42445965
No way you run 2.4 km in 8:50 you fat fuck. Just got tested for my service with about 30 others. The fastest one ran barely under 9:30 and he was a runner.
You are a fat fuck tho

>>42455987
Off and on since winter. I'm a shitty cutter. Was around 210 in Jan.

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Pic related is with 1200. I hit a plateau several times and needed to eat unhealthily to get my body back at it. If you become unwell its going to suck and if for some reason you decide to eat even less than 1200 for a few days after a lonb period its really going to suck (i nearly passed out and couldnt exercise well but i learnt that its more effective to eat more than less.) Still continuing until i hit either 65 or 60.
>make sure you get a good multivitamin

>>42443577
This. Cutting here, still making (slow) progress on my lifts, incorporating more cardio and seeing results.
My only issue is never being able to eat pizza again and making sure I get enough protein as at 1600, my required intake is at like 45%

>>42443502
I'm 6'0 and been cutting since April went from 75kg to now 68kg only just starting to see abs, not started lifting yet but been cycling 3 times a week average of 1.5hrs. My calories are probably higher around 1700 and I still feel like I'm eating nothing and have the occasional craving to eat a lot more. Just stay in control and find snacks that are low in calories and drink plenty of water.

>>42443502
Is that pic a legit before/after of a single cut?

>>42455419
Yes I do, and no I don't.

>>42455780
Yes.

>>42458659
The other candidates like you are just slow cunts.

How much protein is necessary for maintaining muscle on a cut? I'm at probably 150ish a day, I'm also fat.

>>42460541
1g per 1lb lean mass
So if you're at 20% bf, take 80% of your bodyweight in pounds as grams of protein

I've been adding more and more vegetarian days and lifting every day instead of 3 or 4x per week and it's been enough to lower my weight

My lifts are stalling but not going backwards and I'm still getting enough protein. Highly recommend simply eating more veg as a precursor to cutting.

>>42443502
Hej Richard

>>42446042
Really depends on what you eat and if you take suppliments.

I saw gains while cutting and taking creatine last year. I was cutting ~750kcals/day and ate well over 200g of protien every day.

>>42443790
that's pretty retarded

>>42456422
Google anon, greens are any leaf (spinach, kale, mustard greens, turnip greens, collard, etc).

When you calculate the TDEE, when they ask how active you are, if I do nothing but sit on my ass all day and then go to the gym 3 times a week, do I put in sedentary? ( I'm a freelance designer so I don't move around much )

>that empty sense of satisfaction of going to bed hungry knowing you just went another day of eating at a 500 cal deficit
>having to eat the caloric intake of a chick because manlet
Goddamn does cutting suck ass.