/cut/ general
how's your cut going?
How much have you lost so far?
On what deficit are you on?
20% deficit here, trying to shred a little bit of bf and not to lose strenght
10 pounds since Christmas.
First real cut since started lifting 4+ years ago. Went from 185>250 at biggest. 215 currently. Going down to 200.
It's going fine so far. I'm on a 30% deficit diet and hunger is not an issue. I'm down about 10lbs so far and I estimate my body fat to be around 18% now, but it's likely a bit higher.
>eating once per day
>swimming 3x week
Living the dream
12kg so far. Been cutting for nearly 4 months now. On a 500 kcal deficit. I swim twice a week, lift four times a week. I have a cheat 'evening' once a week.
Can someone tell me what activity level you think I should put into Scooby's TDEE calculator. I go to the gym to so weight training four times a week but other than that I'm pretty sedentary. Should I put that in as 1-3hrs of light exercise or 3-5hrs of moderate exercise?
>>36095823
Back when I didn't bother with cardio and just lifted I more or less put in 'light activity' for calculators. Im on my feet daily for my job though so for you I'd still put light but just adjust your calories based on progress. Eg if you're losing your goal weight every week on the calculators suggested caloric goal stick with it. If not decrease calories further etc until it's in sync with your activity level
>>36095882
Well for TDEE the light exercise = 2400 and the moderate = 2800 and I'm currently eating 1900-2000 so either way I'm losing weight. Was just wondering which one people thought was more accurate
Will tea help me suppres my appetite? I've just started my cut and i'm hungry as hell. Also tea doesn't have calories right?
lost about 12 pounds since christmas, no water weight bullshit, just an aggressive 800-1000 cut, still going strong.
lost little over 3 inches around my waist too. feelsgoodman.
>>36095948
Higher protein intake on a cut vs a bulk, also make sure to get enough fiber.
Drink all the tea you want as long as you dont use sugar or milk.
Started at 79 kg, now 72,5 kg in 7 weeks time. Aiming for 72 kg in 2 months total.
Changed from creatine to caffeine when I went from bulking to cutting, very bad idea to keep track and will never do it again like this.
Not sure which caloric deficit, just adjusted to 0,5 kg per week but went a little to fast
>>36095436
15 kilos since december
Yesterday i had a cheat day and i just did it because i didn't want to cook last night, not because i was hungry.
>>36095436
Down 5 pounds, running a 150-300 cal deficit, with 2 cardio sessions per week and 1 refeed.
Reason I can do this is because I walked my cals and CH up super super high in the off season.
Are situps useful at all?
>>36095436
>how's your cut going?
Fine, thank you.
>How much have you lost so far?
2.5 kg since January.
>On what deficit are you on?
1750 kcal a day
>>36096851
for belly fat? No, you absolutely can't spot reduce fat unless you get surgery. A calorie deficit is the only way, some cardio can help
>>36096969
i feel like situps work for me, oh well science cant be wrong
>how's your cut going?
It's going well but I decided I take 2 weeks off to eat at maintenance or close to it. Is this necessary? I've been eating at a deficit since august
>How much have you lost so far?
27 kg since august
>On what deficit are you on?
about 700 kcal, eating 2000 kcal per day, right now on 2500 kcal
20 kg lost since October
Goal is 15 more.
>>36097031
good job, are you fat fucking lenny?
5kg in 2months
is this too quick for a beginner or not?
>>36097072
Nope.
>>36095436
> 6'4" 212 lbs
> Want to micro cut a few %
> Stop eating breakfast
> Start ratings lots of frozen veggies
> 7 lbs in 3 weeks
Cuts done, was easy as shit. Not sure how anyone can be fat, I noticed some Pudge covering my abs and it was gone instantly.
>>36095436
down 10 pounds in about a month on a -1000 deficit.
Need to get more cardio going though but my city just had a crazy cold spike and i'm a lazy fuck.
>>36095436
>how's your cut going?
Frighteningly well. This protocol is working so effectively that it has spurred the rest of my obese family into action - my brother who is just slightly taller than me has always been satisfied with being just slightly heavier. Now he's working his ass off too.
>How much have you lost so far?
Started 1/10/16 at 345 lbs
Currently 292 lbs after 42 days
>On what deficit are you on?
Approximately 3,000 calories. I work a 10 hour day, on my feet hustling around for around 7 of those 10 hours. Generally lifting 4-6 days a week following a routine that allows for ample recovery due to my complete lack of glycogen stores.
PROTEIN SPARRING MODIFIED FAST
S
M
F
The transformation is real. In just 6 weeks my libido has sky rocketed, facial gains are off the chain, my energy levels are higher than they've been in years. "B-b-b-but y-you're g-g-gonna l-lose m-m-muscle mass!" Bitch please, my dead-lift has gone from 315 for 5 to 365 for 5.
Current routine:
>A
Bench 1x5
Paused Press 3x5
Lying Tricep Extensions 3x5
>B
Squat 1x5
Paused Deadlift 3x5
Powerclean 5x3
>C
Press 1x5
Spoto Press 3x5
Lat-Raises 3x5 (with a 2 second hold)
>D
Deadlift 1x5
Paused Squat 3x5
Powerclean 5x3
ABCDABx
CDABCDx
Currently the deadlift and the press have stalled out at 365 and 170 respectively. How I'm handling it is doing as many reps as I can to hit 5 - if I can't increase the number of reps (or hit less) for 3 sessions then deload by 10%. Bench press and squat are still progressing nicely.
6 more weeks of this penance. I'm gonna rig my loose skin into some kind of Geiger-esque wingsuit after this is over and soar over the bay.
>>36095436
>184 cm (6'0), 76 kg (168 lbs) before cut
>21 days in, now weight is at 74 kg
>Aiming for a 500-1000 kcal deficit
The weight jumps heavily from day to day, it's kind of annoying. I weigh myself every morning and keep track of the progress, but the graph basically looks like noise. I will continue doing this, simply because I like numbers etc, but I guess I will focus on my muscle definition for the indicator of my progress, which has improved considerably. No idea how long I will continue this. Another month, surely.
>>36097187
>I weigh myself every morning
Don't do that
>How's your cut going anon?
f-f-f-fucking fine don't ask!!!
I am a weak piece of shit that can't control the hunger. I ate 30. yes 30 fucking little biscuits that you get with your coffee.
This keeps going on forever
fucking bulking people act like it's hard to bulk
on top of all this shit there is 0 work to be done around the house, it's still too cold for the fucking garden work to start and I'm too poor for a bike or a gym membership so I sit on my ass the entire day
suicide seems like the only option tbqh familia
only thing that's good for me is I'm just a chubfat not full on landwhale
>>36095436
Down about 15 pounds in two months, arms are actually UP about a quarter inch
Fuckyeah
However, Valentines day weekend fucking fucked me up
Too many desserts baked by fiancee
Have to drag up my average delta massively to reach my timeline of memorial day, and still have 30 pounds to go.
It's going to be fucking tight
I'm only off target by 2.39 pounds at the moment, but it's still rough when I have little wiggle room, and needed to hit 2 pounds a week consistently for 5 months without plateau
Still, my needed daily delta has only gone from .29 to .32, so it's not the end of the world.
I'm focused on weight instead of just Bodyfat due to blood pressure. But also the last time I was at my goal weight for this cut I was athleticmode, so hopefully with the increase in size I have had I can actually be ripped
On MK-2866 to prevent muscle wasting, but also makes mass loss tougher.
Considering mPSMF for a month or so. THoughts?
15% deficit, down to 178 lbs since starting the year at 190. trying to get more consistent and work to a 20% deficit so I can get down to 160 by April 1
I started at 220 lbs around October 2013, started running occasionally and tracking my kcals. got 202 lbs by January 2014 but got lazy and didn't make much progress until recently. now I know what to do and am sticking to a routine so I feel I can make my goals
we're gonna make it
>>36097241
Start weight, 213.8 pounds on Jan 3rd, goal is 170 pounds by may 30th (27th now, due to unforeseen circumstances)
>>36097225
Are you sure you know what "cut" means? It happens after a bulk, not just eating like a pig
>>36097205
Not the guy you're replying to, but I have a physical calendar in my closet where I write down my weight every morning after taking a piss. The numbers fluctuate a bit, but it allows me to take a weekly average and its pretty motivating to see the overall number go down over time.
Last two weeks the scale doesnt move much but i see a significant improve in the mirror. New veins are popping and generally i feel leaner. Im kind of confused weather i should drop my cals or go another week like that to see how it goes. Im still eating 2500 cals so there is a room but on the other hand there are at least two months of cutting left...
>>36097298
>not writing a smart spreadsheet
Step it up, casual.
I track workouts with a wahoo ticrx, regular BMR with a fitbit HR, import the data into my sheet, and can chart caloric defecit against weightloss, fat loss versus LBM loss, resting HR, and slicing all the data every which way. It's addictive as fuck and you learn SO much about your body and find all sorts of interesting correlations the more data you add.
Anyone here going coccoon mode? Only been out drinking 3 times since new years, and its actually not as depressing as I thought it would be.
>>36097341
Can you share your spreadsheet? Doesn't have to have data or at least a screenshot? Thanks!
Brothers i have a question:
As my cutting progresses im starting to lose reps here and there. What is the best approach to that - should i continue with heavy weights and do like half of my reps or should i lower the weight and do as much as i used to?
>>36097355
Currently in cocoon mode.
Make sure you have an exit strategy before you start. I fucked up and now have now friends and no hope of leaving cocoon mode.
>>36097370
know a place to filehost, or an email or something? I don't have the complete one on this device, since I normally input all my shit at work, and it's set up for a may 30th countdown, but it's a start at least.
>>36097402
I'm cocoon mode because 99% of people are fucking boring and I lose interest after hanging out a few times.
>>36095436
It's steadily moving downwards on the scale and inwards on the tape measure for a month.
Weekends I tend to overindulge though.
Not much and a few days after my weight will drop about 0,5 - 1 kg over night.
Squats, deads, pullups, and dips every day to increase defecit also occasional stair machine.
I'm down about 5 kg, 7 cm waist, 6 cm hips(lard above them is a bit stubborn though) and 1 cm neck.
I'd say I'm about 21 - 23% bf
>>36097402
To be honest,I currently don't have real good friends here where I currently live, I have quite alot who I could just go out, get shitfaced and have fun with, but no one I really know inside out. I go back to my hometown twice a year for quite lengthy periods though, so I just save most of my socialization for there where my closest friends are. I don't mind being a coccoon atm, but I don't think I could do it if I had close friends here.
As for now I just think its fucking fun to work on your body for 4 months without seeing your family and friends, and go through a transformation every time.
Started my first cut about a week ago. Started at 190 lbs, dont know where I'm at now. Feels good so far, MFP is a godsend
Wish me luck
Well, graphing, it's interesting to see the effect salt and fiber has on weight swings, as well as stool mass. I normalized the defecit to 3500 caloris and charted it against the actual change in weight.
I need to go run and go do homework, but tomorrow I'll probably add sodium and fiber once I can figure out what to normalize to (maybe my monthly average intake?) to see if I can figure out what is causing that multiplier between theoretical and actual
Anybody else ever get tired and low energy during a cut? I won't even be hungry once all day but I'll be exhausted after a workout.
>>36097629
Like, you can see yesterday I had a tiny loss compared to theoretical, but I also ate at like 8 PM, ate 700g of ham steak, and ate a whole head of celery. Sadly fatsecret doesn't track mealtimes, and I think normalizing weigh in times and mealtimes might get arduous. But normalizing by time since last meal migh also help smooth the curve out.
>winter
>cutting
nigger what are you doing?
>>36097673
yeah, good luck cutting all that fat instantly when spring rolls around
>>36097673
Preparing for summer? What , do you cut in june and get lean just in time for October or someshit?
It's also summer for literally 50% of planet earth.
I started a 1k deficit + dnp last week. Down 5lbs so far. Not bad.
>>36097689
I start my cut in may and I'm good by mid june but I don't let myself get fat in the first place
>>36097637
Drink more water.
It does wonders.
Reference: Caffeine addiction 3-7 cups of Italian imported esperesso a day cut out all caffeine 4 months ago and replaced with 1-2 gallons a day of water I have more energy then ever before in my life.
>got hustled by girl scouts again
>>36095436
I've been cutting for about 6 weeks now.
Lost half a pound, never going hungry FeelsGoodMan
>>36097355
go noalcoholunlesssomeextraspecialevents mode, i drink moderatly heavy( nowhere near passing out) only 2 times a year, my birthday and new year). haven't touched alcohol since new year
>>36097772
>Lost half a pound,
impossible to measure this. you could just take a shit or have a glass of water and fluctuate more than that you dumb bitch
Went from 280 to 230 over the summer. Getting back into devoting myself to a cut. Only eat about once a day and hit the gym twice. Friend of mine told me to use Hydroxycut along with CLA. /fit/, does that even help??
>>36097765
Thanks bro. That might be my problem. I'm a degenerate caffeine junkie and I was wondering if maybe I couldn't keep up with my tolerance. I've been slacking on water too. I'll def give this a shot.
Ok, time to run, but I definitely have to add additional factors.
>>36097752
So you miss out on a month and a half of beach weather?
And your bulks really aren't worth talking about, it sounds like. It sounds like you aren't adding significant mass, or you are roiding.
>>36097784
>>36097797
It used to, before a bunch of people got liver damage and they nerfed it.
PROTIP: If it works, it's not a secret or proprietary, and is thus cheap. Get some Yohimbe, some caffiene , and you are good to go.
As a bonus, it turns you into a sexual tyrannosaur
>>36097771
How many did you slayed, famu?
>>36097355
I only drink on days I've burned more than 600cal at the gym, I think my cocoon mode probably has more to do with me being autistic than anything else
>>36097394
Lower weight, it'll help to maintain good form and you'll end up moving more total weight over a workout anyways.
>>36097931
Took down around five with the People's Elbow before a soccer mom suplexed me into a vending machine.
They made me buy three boxes of butter cookies and two samoans.
>>36097444
Trips bro, the scale lies a lot due to water weigh fluctuations. Just keep at it. Try to keep your weekends in check amap. It won't kill you but it will slow you down. The sooner it's over the sooner you can get to maintenance phase which is MUCH easier.
>>36097917
Thanks pal. I hope you make it.
My cut is almost finished, just two pounds to go and I'll be ready to start bulking for the first time in my life. I started out a fat fuck and have lost about 25 pounds since September.
My deficit varies based on my bodyweight but I'm consistently about 400 calories under maintenance, I'd go lower but I'm a vegetarian faggot and this is about the biggest deficit I can have while still getting adequate protein.
Somewhere between 17 and 18 percent bf right now, maybe closer to 17 but it's tough to eyeball since I've only been taking /fit/ness serious for five months or so.
>>36098063
>No thinmints
You can't even ruin your cut right.
>>36098115
I've made it, lost it, and am in the process of remaking it.
Recognize nothing in life is static.
>>36098228
Fuck you, Caramel DeLites are infinitely superior. Thin Mints are fucking pleb tier
>>36098278
>Thin Mints are fucking pleb tier
you cock sucker
My cut is going good! I've been on it for about a month and have lost 10lbs. I'm eating 1400 kcals a day . After the first three weeks I stopped feeling hungry all the time.
Wonder how long it will take me to get sick of kale.
>>36098326
Mint doesn't belong in baked goods.
COme the fuck at me
I am at a 35% deficit right now. Eating 1600 a day. Lost 11 lbs since 5 weeks ago. I am very happy with my progress.
>>36095436
>how's your cut going?
Ok I guess? Just started last week.
>How much have you lost so far?
I'll weigh myself on monday.
>On what deficit are you on?
-500 calories from TDEE
Not a cut so much as just losing weight. Eating 1200 a day. I was losing the first few weeks (a few kilos).
Last few weeks however have evened out and won't go under 74 kg.
I'm pretty sedentary on the comp all day but I go out for a 15min power walk in the evenings).
>>36098477
>Eating 1200 a day.
>Last few weeks however have evened out and won't go under 74 kg.
No shit? It's because your body isn't consuming enough to maintain itself unless you're 5 foot nothing. 1200 is crumbs.
>>36098494
165cm/74kg/f/sedentary
1200 is just the intake MFP and another calculator gave me. Yesterday I had two huge plates of food that left me stuffed and I still reached just under 1200.
>>36098550
>165cm
>f
It all makes sense now
500cal deficit (25%)
Cheat pretty often
Lifting three times a week, road cycling occasionally
Over the past four months, lost a little over 25lb
Is there any reason to not be on an extended cut? Starting to wonder if I should prolong my cut to get an extra 5-10lb off
