Overbulked hard. How long should it take to cut from 23% bf to 15%? What kind of deficit should you go for? 300. Is it ok to do an extreme cut say 500 to 1000 at that high bodyfat without losing my gains?
Best natty cutting strategies coffee/tea, water, a large deficit, & HIIT while lifting 3 times a week to maintain muscle mass?
Also Cutting General. Natty and non natty discussions welcome.
>>35461260
>How long should it take to cut from 23% bf to 15%?
A long time
>>35461260
I think the best is intermitent fasting with at least a 500 calorie deficit, high protein, low carbs and fats.
>>35461565
h-how long
I'm at 20% now and I thought it'd take me about two months to get to 15%
>>35461260
Holy shit you pussy just do a 1000kcal deficit while lifting and eating protons and you will be fine.
>>35461961
Ok. Will try a 1000 cal deficit.
Thinking of going keto on my next cut, got a few questions
Is it true that keto helps massively to lower appetite?
And will the small amount of carbs from veg/nuts/etc damage the ketosis?
>>35462138
Keto worked really well for me, but I felt like death the entire time I did it. It affects everyone differently.
>>35461927
You're looking at around 3 months on a relatively steep cut.
>>35462246
>>35461927
>>35461565
did 3 weeks of 1000- 1200 deficit before Thailand this fall, lost about 2%
It was fucking pain tho, doable, but mentally exhausting. Doing 5 / 8 % in 3-4 months with a large deficit will be really difficult, godspeed guys!
Best deficit to run with an EC stack?
>>35462679
a calorie deficit
>>35460189
1000kcal is this legit or
just trolling? I'm on 500kcal and they say if you go above it you will lose muscle
>>35463438
oi u cheeky cunt
>>35461260
depends, if you're doing it with celltech then 8-12 weeks maybe, if natty then might aswell give up, you already done fucked up your body by overbulking
You gained fat cells thats permanent, same with The visceral fat in your core.
Youve done a irreveersible damage son, you fucked your netabolism AND your waistline.
That is of course, if you care about your v taper aesthetics
>>35464399
If this is true kill me please
>>35464399
adipose cells do turn over.
visceral fat burns the same as subcutaneous fat.
why even post if you clearly don't know what you're talking about.
>>35464399
Is this for real?
>>35464474
>visceral fat burns the same as subcutaneous fat
Top fucking kek then explains the bubble gut phenomenon in modern bb
When should one start cutting as a dyel? I've been working out for about 5 months and went from 150 to 180 lbs (6.0''), I've gotten bigger in my legs and upper chest/back but my arms still look horribly thin.
>>35464588
That's not what that means at all. Roid gut is from distended intestines.
>>35464645
You're gaining too much. Aim for a gain of 2 lbs a month. Not 30 lbs over 5. Most of what you have gained is fat, slow it down on the food a bit, by like 2-300 calories a day.
>>35464458
>>35464502
Think about it like this, why do you think every single golden age bb in the 60s/70s DOESNT recommend dirty bulking, even the natty king scoobster shuns it. Because aside from the fact that it leaves permanent damage on your body it also encourages gluttony
Also, its even worse if you overbulk during your teens because you
>basically voluntarily convert your free flowing high testosterone into estrogen
>destroy your facial aesthetics = high estro means your face will turn out less masculinized e.g smaller jaw, chubby cheeks, less defined facial structures etc
>halt your penis development
Why do you think there are some skinny/ottermode pornstars with massive dongs whereas there's almost no fat pronstars with big dicks
You fucked up son.
>>35464588
wow stop posting you absolute retard
yeah thats why their guts are distended .. because of visceral fat.
remember: these are the people you are taking ADVICE from.
>>35464692
But Zyzz said I should be putting on 4.4 lbs a week ;..;
>>35464719
confused as how to anybody is taking this retard seriously.
>>35462138
Your other responder is right in that different people handle it differently. I felt like shit for 2 days and then felt normal. I noticed that I was much less hungry doing keto; most od the time, people arent that hungry, its judt their body throwing a bitch fit because youre not giving it those sweet sweet carbs. Just power through the initial pain; its totslly worth it. I just started my first day of keto again and it sucks right now, but if I get the results I did last time, I know it will all be good
I fucked up
>>35464769
>>35464729
>no u
Two responses ans neither has the reputable proof to back your counter adrgument
>>35465528
That dirty piece of shit excuse of a burger gives me a headache, if your going to fuck yourself up you might as well do it with some real fucking food.
>>35461260
>23%
nigga you didn't bulk, you just went full Don Vito
>>35462201
Indeed. I felt great the entire time on keto and felt like a had the flu for two weeks right after I stopped. I didn't even hit the simple carbs hard right away-- just like, added a cup of oats to my diet every day.
>>35461260
They say at a 500kcal deficit, with lifting and adequate protein, one will lose 1lb fat per week, no? Assuming this is true, you know your bodyfat, which is the percentage of your body's mass which is fat.
Multiply your weight by 0.23 to find the mass of your body fat. Call this M_current.
Multiply your weight by 0.15 to find the weight you'd be (assuming no muscle/bone/water changes) at 15% bodyfat. Call this M_target.
M_current - M_target = Number of weeks you'll need at 500kcal deficit with the above assumptions.
>>35464719
Please cite your claims
how good are rice crackers for cutting. ~450calories for a full packet and there are so many in a packet so you keep at them all day. They are basically my dinner tonight.
>>35464719
there are people that don't just overbulk to 20% and stay that way for a month or whatever, but actually spend the majority of their lives in the 25-30% (or higher) range and manage to cut and look great. what you're saying is fucking retarded.
Anyone here actually enjoy cutting?
I feel great getting more and more defined every month.
Whereas with bulking you don't know what's fat and what's muscle when you're going up in weight.
>>35467396
That assumes you lose pure fat, which is not the case.
>>35468208
It's nice but when I'm not sure if I can squat or deadlift 500 any more or bench 300 it kinda takes away from it.
One last bit of chocolate in the house from the Christmas groceries. Almost all gone. There's nothing for dinner so I've got to get takeout and then have the chocolate for dessert
What do I get for my last cheat meal before returning to cutting?
>>35468237
This is what scares me from cutting.
Fuck I over bulked like OP.
>>35468299
I just committed to it. I spent like a year not making any progress so now I'm just cutting. I'm gonna get weak, oh well, but then I can bulk back up, hopefully be leaner and stronger.
>>35468290
Country? I assume Australia. KFC. Aus KFC is goat fast food.
I'm currently 188, 5'10" and I think around 20-23% bf.
I'v been on a 1600kcal max, usually a touch over 1500, for 2 weeks and have been weightlifting 3x a week with boxing for about 45 min after each session.
Should I up my cal count or not?
>>35468208
On my first legit cut.
First week was hell because i quit smoking and nicotine cold turkey the same day.
Then I went full autist telling myself just do it for my waifu and treat the calorie counting as a game. I think I get a mental rush out of doing this.
Now I'm actually enjoying it. I had a cheat meal and actually felt miserable halfway through and stopped. Overeating and shit food doesn't satisfy me like it used to. I can't believe that I used to eat so much in comparison and be "ok" with my old shit self.
Started my cut New Years Day here, how long does it take to stop being hungry?
>>35468718
generally until you eat
>>35468718
are you talking about a fast or a cut..? Because if you're way too hungry maybe your cut is too extreme? Or consisting of the wrong things.
>>35468809
Currently at a 500 deficit, I just eat brown rice veggies chicken and protein shakes. I feel like after a week or two I should feel good though, what do you think?
>>35468825
I think so too, just keep going at it. We're all gone make it.
>>35468831
Th-th-thanks bro
>>35468825
I'm on a 2000kcal deficit and don't feel hungry. You're probably eating the wrong things, or it's just a mental thing for you.
>Tfw too weak to cut
Lost 8kg so far, I just keep eating whatever I used to eat but now do lots of cardio. Has worked out pretty well, cardio 6 times a week, 4 times a week in the morning and lift in the evening, 2 times a week on its own. Improved my cardio by heaps, looking a lot better in the mirror and somehow my lifts aren't suffering as hard as they did last time when I was just running a deficit instead of forcing one through cardio.
When I get back to uni this is going to have to change tho, no one has time to workout twice a day and dick around like I currently do I guess. If any of you have plenty of time on your hands I would recommend it though
>>35465558
>cells that don't die.
Look everyone! Anon found the secret to immortality!
The shit i read on here...
![IMG_20151207_202849[1].jpg](https://i.imgur.com/F6CwnOO.jpg "IMG_20151207_202849[1].jpg")
"losing my gains" :'D lol your just fat at 25% change your workout.
my advice is doing a primary and secondary muscle group each day.
the previous day's primary becomes today's secondary muscle. your primary is strength and power building, the secondary is endurance and definition. this way you maintain your "gains" but also increase your muscle's slow-twitch endurance. plus im guessing your a bigger guy so id take a caffeine enriched diet. its kinda like a false high metabolism, forcing your body to burn at a higher temp and use extra energy it doesnt have from you -1000kal diet. id also get your protein from greens and not factory bs till you drop your wight
Can you help me schedule my cut? I'm 5'11 and 160lb at 16-17% bf and i want to get to 10-12% by summer. Is 3 months enough?
>>35468082
They probably have.
>mile wide core
>weird unaesthetic face
>small bulge lol
Go on, show me anyone who was a fat fuck throughout their life and is now ripped with aesthetic v taper and bulge
>>35469060
Pls help
>>35469060
>>35469310
all fepends on you. I can't cut for shit, I do 6 month slow cuts to shed small amounts of fat. You can be willpowered as fuck and cut hard with no cheat meals over the 3 months and maybe make it. All depends how hard you go
>>35461260
the answers in this thread are fucking retarded.
There's no set timeframe to get from 23% to 15% but if you're looking for shortcuts you might as well just permanently fuck yourself over by doing a keto diet and lifting 6 times a week and incorporating HIIT...
or you could just be sensible and slowly reduce carbs and do AM/PM cardio and keep lifting so you dont go catabolic...
How about using common sense and consistency and patience. just sayin
>>35461260
I did 25% to 14% in 3 months and a half. Maintenance would be 2.1kcal, I progressively cut to 1.1-1.2kcal.
Lifting 3x a week and cardio every so often, nothing particularly special. It's not that hard.
>>35469768
>2.1k maintenance
Jesus fuck, I'm on 2.5k at the moment and that's at a 1k deficit
>>35468845
>tfw you achieved intermediate on symmetric strength and strength standards during your bulk but now it's time to cut and you fear losing your gains in the coming months
h-here I go
>>35470072
ikntfb
I've never gotten a straight-forward answer on this, so help me out brehs. I'm two months into doing SS while cutting. I'm a real fatass, so how long is this manageable for? I assume I can keep doing it until gains stop? Do I drop everything and just focusing on losing weight before any sort of liftan program?
>>35470072
>tfw you go from 165/100/210(475kg total) to 200/130/250(580kg total) while gaining 10kg but now its time to cut but you are the strongest youve been but fat as hell
>>35470223
The general advice here was while doing your beginner routine cut/recomp/bulk as required to 10% bodyfat. Then start doing your intermediate routine and bulk/cut cycles between 10% & 15% bodyfat. Supermang used to recommend bulking to 20% rather than 15%, but everyone seemed to shout at him and say he was wrong.
>>35469310
>>35469768
Where do you guys get your percentages from? Calliper, DEXA, other? please specify, thinking of doing a DEXA scan soon and then again in a years time to check progress
>>35470223
lifts will stop progressing, but never stop lifting. the goal of lifting on a cut is to keep your current muscle mass. even maintaining your strength should be considered progress when cutting.
SS is a pretty good routine while cutting. it's low volume (not a lot of sets/reps/exercises) and high intensity (weight on the bar). that's exactly what you want on a cut. if your strength starts going backwards then try making wednesday a light day because it could indicate recovery issues.
>>35470342
there's not much point in talking about bf% on the internet. too much variability. bf% is useful if you measure yourself the same way every time because you can track changes.
>>35464399
>Implying everyone who gains weight automatically gains new fat cells
When you get fatter, it's largely due to water retention and adipose tissue size gain. Most people don't produce new fat cells unless they're sedentary and gain a lot of weight in a short time.
DYEL skinnyfag here, will start lifting in a few weeks when I'm back in my hometown.
what do you think about bf%? for how much longer to cut?
>>35470342
Body impedance over a year of tracking & slowly altering my diet + a proper BIA at the doc every 4 months since my health insurance pays for them.
>>35470402
Weirdest skinnyfat ever, dude.
Cut until you start lifting.
BF?
>>35470415
100%nohomowouldtweakurnips
>>35470402
You have a serious pelvic tilt m8, look up exercises to sort that shit out because it looks weird as fuck
>>35470411
am I going to hell for posting this here?
>>35470411
>>35470447
thanks bros i'll look into it
>>35470402
Your posture is really, really shit. The arch in your back should be nowhere near that deep. It's often caused by sitting for a large portion of the day. Your body will look a million times better if you work on it and you can start doing that now with no equipment and very little time investment.
Google "fix hyperlordosis" or "fix lumbar lordosis". Take it with a pinch of salt, though. Lots of fitness sites publish absolute bullshit. The key things are hamstring and hip flexor stretches and working on your abs (planks) and glutes (squats when you start lifting).
>>35465528
The salts gonna kill u
Doing Kris Gethin's 4Weeks2Shred right now. Day 3, tired as fuck, but I can already see my core again after going a little over potato.
Fat cells turn over in about 7-8 years. If you're an obese 18 year old you won't be free of the disease until you're 25, if you do everything perfectly. That's why once people get fat they yo yo forever or remain fat.
>>35470768
so.... You dont lose fat til 7-8 years after you eat properly even though that process is what burns the fat
>>35463857
It is not legit, you will lose muscle at such deficit. Don't do it.
>>35470929
Think he's talking about adipocyte apoptosis
>>35470964
>adipocyte apoptosis
if its not one of those things you can google and itll give you a quick overview of what it is, then I am not inclined to go out of my way to discover this
>>35471026
Fat cell death
>>35471036
whats the difference between the death of the cells and the "burning" of fat
>>35470415
toofat%
look at dem stretch marks
>>35470415
somewhere between 10 and 15% I'd say, I'd suspect toward the higher end since you don't look like you have too much definition in your abs, although you could just have gotten shit luck.
>>35471042
Burning the fat - the cells shrink in volume, but still exist
death of the cells - the cells cease to exist
doesn't really matter if you weren't super fat, but if you were, you're more likely to have more fat cells than you should, since your body will create more fat cells to accommodate the fat. Then after losing the weight, the extra cells being there makes it easier to put the fat back on (among other reasons)
Former fatty permacutting now (12-13% body fat atm). Had taken a break and maintained/bounced around for a bit, but due to a stolen bike haven't been in the gym for over a month now and gained back some fat... was gonna start Lyle's Ultimate Diet 2.0 this month, but I think it's probably better to just do a normal 6-8 week stretch of normal cutting with weight training first to get back in the saddle. That being said, I might still do UD2.0 at some point soonish: has anyone here done it? Any suggestions etc? thx brehs
>>35464719
I-is this true?
I spent my highschool years powerlifting while being strongfat bevause of m-muh strength (played dline)
I'm 19 now and trying to cut. I-is it too late for that now? S-should i just an hero brehs?
>>35461260
Who is this semen demon?
>>35468225
Meant to state that. Thanks, fa m.
>trying to cut
>mom drives by say she want to eat out with me
>tell her im trying to loose weight and im not hungry
>she insists
>i ask if we can go to a sushi restaurant for healthier food
>she ignores me and drives to macdonalds
>i say ill just take a small cheese burger
>mom steps in says ill pay for it buys me a big mac meal
does others family try to sabotage this hard
>>35472778
Your mom could be gone tomorrow, just enjoy it.
Im bulking now, and think I will bulk from now to april. Is it possiblr to cut in april and get fit for summer?
Got a question about meal plans. How do you bois do it? Personally used to count fucking everything what's on the label and would google it if there wouldn't be caloric data. Anyone know of any meal generator that uses traditional ingredients?
>>35473456
This
Mom won't last forever, bro.
>>35462138
I went keto for 6 straight months.
However I didn't watch calories, so I didn't gain any weight but didn't gain any either. I just sort of maintained weight in the low 170s.
This next cut I may try keto with restricted calories, and maybe just oats or fruits on lift days.
When do you start cutting for summer
>>35474542
*lose any weight
Fuck
I'm 5'9" and over the last 9 months I went from 180 lbs to around 145 lbs. I'm still at around 15-20% bodyfat though. Should I continue cutting till I'm at 8-12% or start a recomp or even a bulk?
Gees, what routine can you recommend for cutting?
>>35461961
1000 is a good way to lose gains
Dirty bulking while natty is the most retarded thing you can do , surely
>>35474703
> Hey I managed to burn 40lb of muscle in 9 months
> Should I keep doing what I've been doing?
>>35473456
>>35473783
Dem gainz goblinz be errywhere
