/cutting/
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How are your cuts going brahs? Post progress pics and any diet memes you're following.
Tips:
Keto is a meme, carbs regulate leptin levels.
Low fat is a meme, fats regulate hormone levels.
I'm currently at pic 3. Do I have time to get lean? Thanks brahs.
on around 1800cal a day at 6ft1in 85kg 20%bf
adding more cardio to my routine, still getting decent strength gains.
Just want it to go faster, I want to hit 8% soon so I can do a slow bulk to get big.
Just need to lose these love handles to get a better taper and I should look decent.
>>36752746
Abs are almost there. Good shit!
>>36752746
Keep going! You're almost there bro
>>36752635
timeframe?
Down about 34 lbs (230-196) in 2.5 months, only 13 lbs to a healthy weight
>Tfw man tits are almost gone
>>36752746
might be hard considering its your hips that are wide
>>36753230
weird that my hips are a big squishy lump that I can grab then
>>36752544
>Keto is a meme, carbs regulate leptin levels.
How is this bad?
Going to the Bahamas in a month, it's fuckin crunch time.
>>36752544
Currently at 195
Pic from a couple days ago
Drinking at least a gallon of water a day. (I drink my hunger away with water)
Burning about 3000 calories a day with gym/cardio.
Lost about 10% strength on deadlift/squat/bench so that sucks.
Pooping once a day about a 3 inch turd and then I am done with bathroom time.
I have to slowly wing off of calories and cannot go "cold turkey" like some of you assholes. It helps me with letting my stomach shrink down to where I am not super hungry AF all the time.
Three weeks ago was 2000 calories consumed
Two weeks ago was 1800 calories consumed
Last week was 1600 calories consumed
Yesterday was under 1400 calories consumed and will be like this for this week.
Down 20 lbs since three weeks ago and I will see how this goes from a hunger standpoint. I may try to decrease to 1200 calories next week? I would go no lower then 1200, but I was pushing "forever mirin" status on my last summer cut. I think I have become more efficient in doing a cut.
Tldr: I am doing alright, but need to keep going so I make it.
>>36753478
dafuq
>>36753478
Can you even get a boner after doing this
>>36752544
I am doing IF at the moment, lunch and dinner, no eating before or after. Which comes down to an 18 hour fast a day.
Works like a charm so far.
>>36752544
>1 month in to cut
>down 10 lbs
>2.5 months from beach
>can already see abs
I may have started to early
>>36753478
I'm at 1800 calories right now and I feel like that's still kind of low... How the fuck did you eat 1400?
>>36752635
Mirin bro! Whats the time between pics?
>>36753851
>>36753159
2-3 months between first 2 pics
1 month between last 2 pics
>>36753735
Hes a manlet. Ive been there too. Im only 5.5
>>36753536
>>36753645
>>36753735
THE CALORIE COUNTS I AM PROVIDING ARE FOR THE SPEICIFC FOOD I AM BUYING... IT WILL BE A SLIGHT VARIATION OF 100 DEPENDING ON THE FOOD YOU BUY.
Today's breakfast
low sugar maple and brown sugar oat meal packet ~120 calories
Mid morning snack
Yoplait 100 calorie Greek yogurt ~100 Calories
Today's lunch
7oz baked chicken ~250 calories
1/2 cup of green beans ~ 20 Calories
1/2 cup of carrots ~ 26 Calories
Post gym snack (afternoon)
Protein shake with 8oz of skim milk ~ 225 Calories
Today's dinner
7oz baked chicken ~ 250 calories
1 cup of celery ~ 27 calories
Evening snack
1 banana to help with lactic acid because potassium - 100 calories
2 tablespoons of peanut butter ~190 calories
Yesterday I did a little variation and got up to 1380, but it is not hard to do. I drink 12 oz of water before and after every meal to get the "full" feeling and drink water when I feel hungry.
I embrace the hunger and accept it as part of my day.
>>36752746
your chest looks like shit
>>36753960
What is so shit about it? Not saying I have a great chest but it seems in proportion with everything else.
>>36753991
Nah, your chest is underdeveloped, sorry man
>>36753991
Another fag not the guy u replied but no its really not, your shoulders and arms overpower it so hard.
>>36753991
>>36754004
Or it could be because you're flexing and you look like a curlbro
>>36754004
>>36754005
>>36754016
okay thanks. I actually bench 3 times a week and I didn't start training my arms and shoulders directly until 2 months ago. I guess my shoulders and tris must do a lot of the work.
Only like 3 more weeks left. Been cutting since January. Ugh.
Next time I'm gonna do a much smaller bulk/cut cycle.
>>36752746
Stretch your pec major and minor (roll ou with a lacrosse ball) and work on rotator cuff and other back muscles, your shoulders are pretty internally rotated.
>>36754054
Yeah, flies really added thickness for me. And incline is also better probably for masdbuilding. Try those
>>36754155
Bro chill out on hitting your chest and work your back more, you'd like much better if you didn't have such shit posture
>>36752635
looking gud breh
>tfw at left pic right now
give me some advice bros
tl;dr first cut, any advice?
I've started my cut this week and since I don't know much about it I decided to opt for the following; aside from trying to eat less in general (smaller portions, fewer snacks) I'll be substituting milk with water for my brotein shake, I figure that all of this will probably add up to ~300 cal deficit
The problem I'm facing now is that I'll be swamped with school shit for the next 2 months, so I won't be able to hit the gym nearly as often, add in the deficit and I'm bound to lose my gains
as an alternative I've decided to workout every other day at home (if the gym won't be an option) with a quick high intensity blast that shouldn't take me more than 20 minutes. Handstand pushups, pullups, pushups, pistol squats and some ab isolation everything 1-2 sets to failure.
will this be enough to keep most of my muscle mass or did I go completely of course?
>>36754205
You don't lose gains that quickly. Just eat right. I heard you don't even really need to lift as often on a cut since you can't gain muscle, just hit the muscle enough so your body registers that it needs it. I've been doing a body part a week and my strength hasn't deteriorated much. I wouldn't opt for home gym, but I've never done it.
>>36754205
"swamped with school shit"
I was going to give you a legitimate answer until I read that.
>>36754283
may I ask why?
>>36754312
You always have time to lift
>>36754205
It's a side note, but I use coffee instead of water for my shakes, especially if I'm doing one preworkout. When I cut, I'm usually doing about 3-4 cups per day, and having a protein mocha is a nice way of breaking up the black coffee monotony.
>>36754132
>>36754162
I do train my back at least as much as everything else. I think my posture just looks shit because I am leaning into a pose.
>>36754392
how do? I tried putting protein powder in hot coffee, instantly turns into a lump of cheese.
>>36754383
Well fair enough, if I was 100 percent devoted I could do just school and lift, but I like to procrastinate, and since going to the gym takes me at least 2,5 hours (trip+shower) that would leave me very little time to do nothing
I know you probably want to punch me in the face right now, but the fact is that my finals are coming up in the next few months, the european equivalent of an SAT so I can't afford to fuck it up
2800 cal (15-20 percent deficit depending on if i feel like doing cardio); doing low carb most of the week and high carb + maintenance calories on leg days. Seems gud so far. I'm all about dat hearty breakfast, light lunch, medium dinner, tiny evening snack schedule.
>>36754445
also, greek yogurt and egg white are fucking elder god tier
>>36754442
I don't know you nor do I care enough to want to punch you in the face. Just wake up earlier, skip the shower, start super setting. There's always an answer. It's not my body so you can do whatever you want.
Good luck on your finals, my friend was stressed about it as well.
just started cutting after permabulking. im doing a 7 week program wherein basically all that happens all day is wakeup, do pushups, do classwork, run, eat three small meals, do crunches, do pullups, smoke weed. hows that sound?
>>36753478
>burning about 300 calories a day
>Under 1400 calories consume for the day
wat.
So if I'm understanding you correctly, you're running something like a 2000+ deficit?
>>36754486
He's retarded but so are you. What type of fucking math is that?
3000
-1400
1600 deficit
How the fuck is that 2000+
>>36753937
Try running an Ec stack, the metabolic part of it is always overhyped but it curbs hunger like no other. You honestly forget to eat.
don't actors use steroids?
>>36752635
Any tips?
>Captcha has the right idea
>>36754513
Definitely will look into that
>>36753309
You're never coming home. You will literally drown in pussy.
Ps how the fuck is your ohp almost the same as your bench, unless I'm misreading that.
>>36753309
V good progress my dude.
What do your stats equate to in actual weight?
>>36753303
It's not. These guys read one article saying how it's bad and ignore all the contradicting evidence.
fats trigger 0 hormonal response.
Carbs trigger metabolic and hormone responses... everybody know this.
5'11, 164. Starting cut now; low carb during the week and higher on the weekend.
>>36754902
The numbers are a rating of your strength compared to the average at your weight. I'm benching 245x8 and OHPing 155x8.
>>36755105
Aside from the lifts I mentioned earlier, I'm squatting 305x5 ATG and DL 405x6 or so depending on the day. I feel for the squat every day shit that used to be posted on here and ruined my knees. Don't do that shit.
>>36753883
What's your routine ?
>>36752544
It's been a long time going, but it's still going. On the second day of the second run of a PSMF. Energy levels are good, recovery is good, all systems go.
Deficit and SS got me down from 390 to 345 in about 6 months. The first PSMF took me from 345 to 292. A modest deficit for a month took me from 292 to 280. Gonna use what I've learned to run this next cycle as well as I can for, hopefully, 12 weeks.
I'm guessing it'll take me to the 230's, at which point I'll start eating clean and bulk back up to fill out all of this loose skin. It's already a desolation, brahs.
I have two regrets - not starting sooner, and not taking progress pics until I hit 330.
Me in November
Me a couple weeks ago
>>36755278
you have 3 kg more than me but your physique is on a completely different level
what is your routine man? mirin
>>36753478
>burning about 3000 calories a day with gym/cardio
wat. That'd be insane. Like, hours and hours in the gym every day
>cutting
>tfw I feel myself losing focus in class because of the hunger
>>36755454
i think he means that his tdee is probably around 2500 or so and then he burns an extra 500 at the gym or something like that
>>36752746
M...max?
>>36755278
tfw i am 1 inch shorter and same weight yet don't look as big as you
Going ottermode here. Down 2kg in the last 10 days. Stopping in June, just before my vacation. Had a pretty big blowout last Friday (pizza and snacks with friends) but I think I've got it all under control. Cutting at 2500 cals and I don't actually reach it without trying. Managed to resist the biscuits in the office that are always there.
Any tips for the bulk that follows? I don't want to work hard to get down to 5 - 8% BF only to squander it on my bulk.
>>36754473
i was about to give him thr same answer. there is always time for lifting or cardio.
thank you
>>36755425
Thanks Breh. Running a modified version of Zyzz's 5 day split.
>>36755591
Pic?
Still DYEL but quick cut for 3 weeks before back to (slow) bulk this time because I was starting to really disgust myself in the mirror.
>>36755698
Hit 182 now time to cut :D. I think 170 should be ideal.
>>36755393
congrats dude, you've made it so far. Don't give up or ill KICK UR ASS
i thought low carb was a meme but then i tried it and holy fuck
i ate at a 750 kcal deficit today and was as full as if i was bulking
>>36755704
Why not just re-comp?
a lot better now that I've started prepping my meals in advance and eating more "bro" (chicken, beans, veggies, cottage cheese, etc, smaller more frequent meals).
Also stopped multi tasking while eating (watching tv, browsing the internet) and focused on the meal itself. Now sometimes I actually get bored while eating
I'm 183 cm tall, last summer I was 110 kgs(or more), now I'm 90 kilos by doing cardio and lifting weights, I try to drop 1 kilo per week.
But now starting to get scared because I do infact have old stretch marks, but I plan to be at least 80 kilos within two months(before the summer). I'm just worried/scared that because of the strechmarks that I might not be able to get a flat stomach(or my pecs showing if I drop more fat). I'm 25 years old, the fat I have around my waist now jiggles alot and I'm afraid that I won't ever be able to get a flat(normal) stomach without loose skin hanging out.
Is it even possible for people with stretch marks on their bellies to get a six pack?
>>36756112
am in the same boat. I can't quite answer your question, as I'm not quite low enough for abs to show (am at 80kg @ 186cm, atm, but my core is also weak as all hell, can't even do a single crunch properly), but things seem to be getting there. Skin has definitely tightened up since I started doing reverse crunches and lifting in general, and if I suck in air, I can sorta see my core peeking through. Stretch marks have also semi-gone-away (you can still see them if you're looking from just the right angle.) Hoping my abs will starting to peek out by the end of the year or so, assuming I manage to keep up the lifting, core training and cut another ~5-10kg... At your hight, you might need to go lower than 80kg. Ideally, measure your bodyfat percentage with a bodyfat caliper, that's more meaningful than weight.
Keep at it!
Should I keep cutting or start a slow bulk? Thanks fit.
i generally dont feel hungry because of based nuts/egg whites/veggies during the day
would there be anything wrong with me eating carbs in the evening? Not doing keto but trying to keep carbs low-ish.
>>36756322
You're skinny already, might as well get lean for summer then start bulking after.
>>36755988
I love the appetite suppression, but my sleep goes to shit though
>>36754441
not him but add a little bit of the liquid to the powder to make a paste/sludge. then add the rest of your liquid and it should be pretty smooth
>>36752544
Not bad, but today I woke up feeling like shit.
I'm almost four months in now, but today...I'm starving, I've gotten a couple headrushes, I'm fucking exhausted.
I had a couple hand fulls of cashews, thinking those might help, but I cant stop kicking myself for them knowing i shouldnt be eating nuts right now.
I'm going out this weekend, and Im gonna be drinking adn eating out. I'm stalled at 146.6 and wanted to get down to 145 even by Friday. I got some more time, just rough day today.
>>36756398
we'll see if that's a problem for me. I actually carb loaded/ate at maintenance yesterday so my glycogen levels should be fine.
>>36753692
You drink coffee in the AM's? I start work at 0500, tough to make it to lunch
Started late February around 6' 255 lbs. My goal weight is 205-210 I'm wondering if I will have a problem with loose excess skin? I've always had more than average muscle mass from high school football, could this affect how much loose skin I could have?
>>36756952
Pic on right is ~235 btw.
are 8 hour arms a meme? can it even be accomplished without being on gear? Seems like the whole idea is pretty centered around the whole anabolic window theory, which -- according to wikipedia -- has no scientific evidence backing it up.
oh my god help
this place outside my apt sells the best fucking empanadas in the world
I have not had food now for almost 24 hours and i lifted
convince me i don't deserve 6 greasy fried delicious empanadas...p..please bros I don't ask you for much
>>36757135
Comes más pollo, compái.
You'll be surprised at how fucking full you get. If you can take the cost hit, stock up on jerky and deli chicken breast
>>36757238
Its not even close to as satisfying man...like fuck I get these compulsive cravings that I have to satisfy or they drive me insane. If I don't do it now I'll wake up at 2AM and do it in the middle of the night
>>36757279
smack yourself in the fucking face you goddamned loser, if you so much as think about getting even one I will personally find you and shoot you.
Quit being a fucking beta and be fucking strong
Do you count the calories you burn walking and moving around at work and shit?
If so cutting at a 500 def is really easy. Of not I've been fucking up.
6'4" 220 here.
>>36757800
>lunch
>Pizza Hut
>b8
>>36757811
Half off cuz I'm a driver
Shits dank and has good protien
>>36757800
Good job throwing in that message from qt3.122 in your screencap senpai desu
>>36757828
how long are your workouts to be putting in over 1000cals burned? i can never tell how many calories i've burned, especially with lifting. usually can get a good sense when doing cardio with heart rate and shit.
>>36757837
Im always on my feet at work.
Do 40 minutes of 5x5 fully body heavy lifts every day but Sunday and Monday. And I do an hour of cardio even if its simple shit (treadmill on max incline at a 4 pace.)
I use Google fit and an LG Urban 2.
>>36757832
She's high test as fuck and extremely cool
>>36757904
what the fuck are those legs anon
>>36757966
She's a recovering fatty.
She used to be like 40 lbs heavier.
>>36757981
her calves are givin me the spooks
>>36757904
shes fat
>>36757904
Is this the Charlie chocolate factory?
So I´m starting my first cut
Gonna lower calories to 1700
Protein Intake 1.2g per kg
Fasted cardio, after that a serving of amino acids
Am I missing something?
Can creatine be used while cutting?
scale says -5lbs but like tupac, I see no changes
>>36759033
Well, 5 pounds isnt enough to see a huge visual impact. You'll notice it in pictures, and your clothes, once you drop another 15-20lbs.
>>36756952
I don't think you'll have a lot of excess skin. If you were to dip really low (down to 150ish) you will definitely see some. However, I do not believe you'd see any excess skin if you got down to 200, or even 190.
>>36757800
Your lunch is more than my day :/
>>36755405
>>36755421
Damn son, well done. Just a haircut and youll be gud2go
>>36752544
Hey guys, how bad will lots of carbs fuck you over on a cut?
I've been cutting about a 500-600 calorie deficit (have recently taken up jogging as well) but I eat a lot of carbs. For example today I had 111g. Am I just fucking myself?
>>36755650
>Running a modified version of Zyzz's 5 day split.
running the same gear as him?
>roiding for this >>36755278
>>36757800
dude if you have to buy energy drinks get the zero calorie/sugar ones. same amount of caffeine, tastes great or comparable to the soda tier ones.
>>36755405
wew literally me atm in this pic
maybe my muscle is a bit more
what was your cutting routine?
>>36759375
>roiding for this
Except I'm natty. No saunas for me
>>36756322
Ned Yost a shit
6'.5
155 pounds
Eat as much as I want but avoid junk food
Also >low test - 192
>>36759922
what are your lifts at?
22% bf / 78kg / 178cm / intermediate lifts
80kg bench / 50-55kg ohp / 70kg rows / ~100kg squat / 120-130kg dl [being cautious with squat/dl due to injury]
Want to get down to 10-12% bf because I have enough muscle to be ottermode, but don't know if I should just keep eating [not at a surplus], start pushing my lifts up, or if I should cut and continue to maintain my compounds.
22% bf is fat tbhonestfamilia but I don't want to cut into a skele
>>36760290
>Those lifts
You should be fine, unless you're above 6'2 in which case you're entering dangerous skellitory. I'm at similar lifts to you, at 6'2 and slightly concerned I might look too skelly after my cut but I should have enough muscle to pull it off.
Worst case scenario, you cut down to like 15%, don't like where it's going and bulk back up keeping below that 22% BF, then cut down to sub-15% when you've got the muscle to pull it off. Personally, I feel that bulking at high BF feeds the ego too much and ensures you'll never look as good as you can. You'll always chase better lifts instead of a good looking physique. Of course, if you're an aspiring powerlifter or don't care about how you look then bulk. Otherwise cut. You shouldn't fear the cut.
>>36754424
Your lats are lacking. Stronger lats may pull your shoulders back a little. I'm not putting you down btw. The girls are gonna mire this summer for sure.
>>36760152
bench 235
Squat lmao 265
DL 335
>>36754513
Where do you get ephedrine in the US? CVS?
>>36754445
Are you trying to lose your gains?
Currently lost 8kg over 3 weeks, 151 to 143kg
Goal is 119kg and maintaining it for the foreseeable future pretty much, aiming to get therr by december on a relatively normal/slow cut, nothing too drastic tbqh
>>36760591
Weak af
Please eat senpai
>>36755421
but you still cant rotate your fucking pictures
>>36760545
Powerlifter here unless you're really tall or just retarded you shouldn't go crazy with bulk either dunno why people keep thinking powerlifters all are equipped super heavy guys when that's only 1 division.
His lifts are shit though not enough for a natty to get a good physique especially if they are for 1 rep rather than for multiple reps.
>>36760290
Get to at least those lifts for reps of 8 or something and then maybe consider cutting all you will do if you cut now is have nice abs but look like an average guy even if XS t-shirts.
Shiiiit. Looking pretty terri ble right now.
Today I went about 2k over calories, just from estimation
>776 calories over that I logged on MFP
>slice of BBQ chicken ranch pizza
>two slices of ice cream cake
It's my brother in law's birthday this week so fuck. All bad
>mfw going to red lobster tomorrow
>mfw family coming into town this weekend
>lots of going out to eat, lots of partying and liquor
Maaaan. Going to have to figure out a way to engage in activities and not be an autist
>>36761866
if you're doing a low carb diet just accept this as your cheat meal, a little over 2k is not so bad
While on my cut does lifting really matter? Can i just go to the gym. Fuck around and just do whatever (squats. Bench ect) not worry About a plan and do cardio? Assuming I'm eating less then I burn
>>36762052
If you are wanting to lift later on and bulk up or look decent rather than twink with abs or skinny fat then yes having a routine does matter.
You can cut and still make decent strength gains in addition to that you get your body used to the volume you're doing and actually get your form down rather than be one of the many that quarter bench/squats and tells people off for having rounded upper back.
>>36752544
Started last week. Weight just turbo dropped off me. Down 2.6kg since Monday a week ago.
Didn't even lower calories that much and had a 4k calories day Saturday.
I guess I'll keep going another week and see if it slows down, or if it was just water.
>>36752544
>Keto is a meme, carbs regulate leptin levels.
why?
i use keto month now and it gives a good result. even my strength stats are going high
>>36762113
Alright. I eas just thinking of lifting without a real "plan"
What would you recommend? Most plans seem geard to bulking like eat more lift more and im trying to LOSE weight
Day 2 going strong
I have a question guys. If you are losing weight does that mean youre doing good? I have lost around 5 kg in two months, but I still look the same, I still have massive love handles.
>>36762796
Yes generally speaking, losing weight on a cut is good. actually that's the purpose of a cut
>>36762810
>>36762796
lol i wrote it too fast. I have been losing weight, but i still look the same. Am i doing something wrong?
>>36757904
fat 4'8 midget
>>36759360
Carbs literally have 0 negative effects unless you have no self control
>>36755278
LOL senpai I saw your pic on that dudes insta that posted your DMs
good shit, crazy transformation
>>36755278
what the fuck is that sorcery? I'm slightly taller than you and almost at same weight but I look skinnyfat as fuck. What's your secret, yohimbine? give us more detail about your diet and routine
Pic related: That's about 1000 calories under my TDEE, maybe a bit more. Will it be sustainable? Will my lifts go to shit?
Please respond.
>>36763686
This time with a picture
>>36762852
It takes a while for you to see it, just keep going
>>36756952
Routine? Want to loose weight aswell. Looking kinda like first pic
>>36763760
Read the sticky, eat less calories, eat healthier, do cardio, use myfitnesspal
>>36760706
Nah
It evens out to a 10-15 percent weekly deficit if you count the maintenance days and the carb loading really helps with gym performance. Why do you think I'll lose gains? It's my first cut so i definitely might be retarded. Is it just too much of a deficit?
>>36759033
Neither will we. Most people, the first 10 come out of your face, which we can't see.
>>36755734
lol. You will be disappointed
>tfw lost another 1.2 lbs
>praying I lose another pound and a half before saturday so I don't gain it all back drinking
>>36752746
i look very similar with shorter arms
>>36759033
gut looks slightly smaller but the lighting is very different
it takes more than a month homie
>>36761983
it wasn't a little over 2k
it was 2k over
>>36761866
dude, did you even read the OP?
low carb is a meme that ends up in carb binges/autistic activity
fit carbs into your macros, do intermittent fasting and you're good
why do people do meme diets?
>>36763900
actually bumping this, looking for serious opinions. I'm at a ~700 kcal deficit 5 days a week and no deficit on my hardest lifting days. Is this a good way to do things or nah? /plg/ liked the idea but then again i think the guy who said that was a fatass so
>>36763466
Fuaaark. Thanks man. Were you one of the people who DM'ed me?
>>36763588
5 day split. Diet is typical bro foods with junk thrown in here and there
I'm doing SS and cardio 2-3 times a week. I also work 11 hours as a server on my rest day. I'm eating ~1500-1800 calories a day depending on how I feel. I'm also 6'2" and fatasfatass probably around 20% BF. I feel like I'm losing noticeable fat and I'm definitely more muscular than I was 3 weeks ago ( I couldn't even bench 95lb's) but for some reason the scale is just stuck at 205. Is this water retention? Am I somehow putting on crazy amounts of muscle mass on a cut? Is it glycogen?
Man will I be glad to stop cutting
>>36764582
low carb helped me lost 100lb's. But I'm sure at least 20 of those were LBM.
does anyone else actually prefer cutting to bulking? I feel so heavy and bogged down when i bulk and cutting just feels like im pulling off weighted clothes
>>36763786
Oh you think I havent? I already am eating less calories. Why cardio? Why just not normal weight lifting? Also what cardio?
>Been on current cut since September-ish
>tfw realizing I've been cutting for nearly a year at a 2 lbs a week deficit without any off and it's been bretty easy
>>36765312
So you're still fat?
>cut for 2lbs a week
>bringe drinking on the weekend
>not really losing any fat
help im stuck in an infinite cutting loop
>>36752544
>armlettogglingprenerf.jpg
>>36765225
Cardio burns calories quick and easy and really helps with fat loss, do whatever you can/prefer - running, treadmill, elliptical, etc
I started today
doing an extreme cut with 200g protein, >10g carbs and >10g fat every day, with 3 days a week where i permit myself to have 80g carbs and 40g fat
anyone else have any experience with this? i'm supplementing with omega 3, calcium, potassium and magnesium in order to not die
>>36765884
those should be less than symbols
lost about 30 lbs recently and gf tells me it looks like I'm "wasting away". I just want to not have a gut for the first time in my life.
>>36765932
you're not meant to cut if you're an african child
>>36765941
I was fat though.
>>36757832
Wtf is up with him these days? Guy cracks me up though
>>36765884
>>36765884
Your doing PSMF you'll be fine
>>36757904
Definite cankles. Cankles are a default no for me.
>>36757904
she's fat as fuck faget
>>36752544
1100 cals a day past 2 weeks. wondering if this carb refeed or regular refeed thing is necessary or useful.
>>36765884
Yeah brah, PSMF is pretty awesome. What's your body fat %?
If you're over 25% then limit yourself to 2 days with 80g carbs and 40g fat. You don't even need these days once you get into a groove, it's faster just to stick with the protein fast. Continue for 6-12 weeks and re-evaluate body fat %. If you need to go through another cycle, eat at a slight deficit (500 calories) for 2 weeks, then start another cycle.
If you're under 25% then limit yourself to a single day with 80g carbs and 40g fat. After the last workout of the week, go with a carb refeed to restore glycogen - eat 2-3 grams carbohydrates per pound of lean body mass in a 3 hour window. Minimize sugar and fat consumption here, make sure your carbs are mostly glucose. Rock your fast for 4-6 weeks and then take a 2 week break to eat at maintenance, allowing your metabolism time to normalize.
Good luck, brah!
>>36766028
I think i'm roughly 25% body fat, i havn't had it expertly measured but this is going off BMI. I plan to lose roughly 7kg altogether before starting a controlled bulk (i have been doing the dirtiest bulk known to man up until this point)
i'm going off a german version of the diet which specifies one large refeed day and two smaller refeed days which i'm going to follow (i have housemates on the same programme)
have been wanting to lose weight since this time last year and i'm tired of doing a steady diet and want to try something radical
Mmmm keto cheesy bacon fries with some hot creole dressing
This cut is en route to success
>>36760631
Primatene at Walgreens
>>36764862
Nah I didn't haha I just saw that pic and recognized it (no homo)
>>36760810
Height/routine
>>36766192
>keto
>carb from fries
>sugar from dressing
You're losing me here, anon.
>>36763695
teach me your excel magic
>>36754424
Do you even deadlift?
>>36756952
i was youre size in February, and i see weve been making the same weight loss', im down to 237.5.
dont wanna take pics tho, too lazy and i never took one when i started hittin the gym.
>>36752544
>tfw the headaches and constant hunger are gone and now I'm just consistently dumping weight
Thank fuck, I'm gonna make it.
>>36767013
tuber fries m8
and the dressing has like 5g per 100
>>36767572
I'm doing IF
I have 0 hunger with fasting but after I eat I'm so fucking hungry.... Only a few weeks to go. ;'(
>>36763760
I started with a decent amount of strength so I've been doing PPLxPPL. This is what I've been doing omitting face pulls because it doesn't feel right for my shoulder, but if they feel good for you more power to you.
>>36767371
Yeah, I'm glad I've been taking pictures. They are good motivation on days I don't feel like making it to the gym. I'd recommend starting
>>36760631
bronkaid at your local CVS. you gotta ask the pharmacist for it though this part can be tough if you are an extreme autist. they also make you sign a form promising not to use it to cook meth.
Is Greek yogurt okay to eat when doing low carb?
>>36768580
>>36768577
What is better or more effective for appetite suppressant ? Keto or EC stack
>>36765456
Almost to a normal BMI. About another month and I'll have dropped 100 or so
Been on a clean bulk thinking of starting a light cut tomorrow. Im 6' 210lbs right now and im not counting calories just stuffing my face with chicken, brown rice, beans and pasta. What would be a good calorie deficit to cut at 1800 cals?
>>36752544
First pic is 17.12. 2015 (87 kg)
Second is today (80 kg)
Around 7 KG of difference on scale, live is much more.
>>36752544
>tips:
>cutting is a meme
>>36769020
I'm assuming 2nd pic is actually the first
>>36769194
Well we are on a Japanese image board so that makes me right
>>36768625
i've never tried keto but holy shit does the ec stack kill my hunger for me. just read up on it, try it for a week or two and judge for yourself. also don't be stupid and listen to your body.
>>36766005
carb refeeds are pretty useful and fun physique wise
i do one every two weeks, just add in like 100g extra of carbs, still remain in a deficit
>>36768625
>drugs or a magic meme diet
>>36769266
Ok cool. Cost wise how much is it for bronkaid and caffeine pills?
>>36769598
>tfw meth would be an easier solution
>>36769622
cheap as fuck. 13$ for 60ct bronkaid, 3-4$ for 200ct caffiene
>>36769622
shiiiiiit i dunno about bronkaid, been a while since i bought some. start up cost for a supply that'll last you a month shouldn't cost you more than like $25. caffeine pills can be bought on amazon, brand doesn't matter. i got mine at CVS for like 8 bucks for 40(?) pills, 200mg each.online is probably cheaper.
>>36769652
3-4$ for 200ct of caffeine???? where???
it was 9$ for 120 for me
Currently losing 0.65 pounds per day on 1500 calories.
I'd say it's going pretty good.
>>36769660
>>36769652
Thanks. Also I'm doing this for appetite suppressant obviously. Right now I'm having issues with binging. So I guess my question is. When you get off the stack do those food cravings come back or no?
>>36769194
he got you there >>36769221
>>36769731
mmm i think if you have good self control, by the end of the cycle you should be good. after about a month of not eating junk food, i don't even get cravings.
just watch yourself. after you come off of them you'll probably slowly start eating more and more and more. getting fit isn't something you do for 3 months or whatever, it's a lifestyle change.
in short, just have good self control and recognize the problem before it begins again.
>>36764582
Intermittent fasting IS a meme diet.
The only thing that isn't a meme is calories.
>>36752544
my cut is going way better than expected, almost at target bf % a month before swimming season starts. I'll just maintain for a few months I guess. sadly I'll have to target lower abs specifically to get a full 8pack, for some reason they don't show yet. will lose some more weight then see how it goes and provide some before/after from my first cut.
>>36769914
IF isn't a diet. Diet is changing the foods you eat. You literally aren't changing anything other than the time you eat.
>>36755698
Hey dude your doing a really good job cutting
the government out of your life.
>>36768494
What are your stats for compound exercises such as squats? I'm starting PPL in a week or two but I wonder whether too much weight on those (coming from SL5x5) will leave me too tired for the smaller exercises.
Don't have any pics, but I was 315 in September, and currently at 283.
I'm going on vacation in about three months. Any chance I could get to 265 or 260 by then?
My lifts are stalled. Been doing Fierce 5 on a 500 cal deficit. I am a fat fuck and need to lose approximately 20 more pounds.
Is it better to deload 10% and work back up or just keep trying the same weight and failing?
Pic related: muh lifts
>>36770458
lose 3 pounds a week. very tough but doable with the right mindset
>>36770552
I doubt I could live on just 1200 calories a day. Maybe 1700, but not much lower than that.
>>36770603
you could do 1700 and step up the cardio a bit. It will be really tough but you can weigh 260 in 3 months
>>36770698
I currently lift 3 days a week, and do 2 days of cardio.
How much does body fat percentage factor into TDEE calculation? I don't know what mine is, but I'm pretty sure my percent is very high.
So far, so good. Burnin dat fat.
278, 6" 5', cutting to 225.
Anyone got any good replacement shakes?
Been doing the couch to 5k running program and its going well, would recommend.
>>36770852
Meant meal replacement shake****
>>36752544
180g protons, 100g carbs, 100g fats master race. Fat still coming off at 2 lbs/week. 21 lbs. to go. Might make it this year.
>>36752544
JUST EAT PROTEIN REEEEE
>>36752544
Fat guy here. Down 20 pounds since January, still got a long way to go but i know i can make it.
fuck this, food cravings, broke my diet
>>36770842
Flame on, little candle!
>>36760877
Jelly faggot detected
>>36770277
I couldn't tell you the % of my max because I haven't tried maxing out in over a year. Bench press my final set is 245 and it's pretty tough. The compounds are pretty low volume though and honestly the first couple of weeks going from flat bench to incline to OHP was rough I'm pretty acclimated to it now. I'm sure you will find the weight to effectively fit in all those accessories though
>>36769925
I forgot to ask:
what are exercises that hit my lower abs and not my obliques? As I said, I am at a low enough bf and still don't feel like I have any lower abs
>>36758098
Are you foreign? Was this post performance art?
>>36756322
cut. also you are killing it man keep it up
>>36753478
I did 1200 cals a day for 2 months. Went from 210 to 185lbs and about 10-15% strength.
I was in a weightloss contest and had a triathlon at the same time so I gave up my gains.
Gained it back in about 4 months.
6'2, 77kg, zero muscle mass so still high teens BF%, cutting on 1000cal/day and NOT LOSING WEIGHT...
>>36772231
OP here. This is exactly what I'm talking about. This is the most optimal diet. Easiest one to stick to as well.
Is it possible to cut while gaining muscle mass?
Right now I'm exercising for about 1000 kcal/day, and eating for 400-600, mostly proteins. Can I expect to loose some fat (There's a LONG way to go) without fucking up my entire body, and possibly my eventual gains?
70% of that energetic expense is from cardio though. I really need to work on my endurance.
>>36776256
I also ate 1200 kcal on 750mg of DNP a day, for 2 months. Lost 30lbs and maintained my lifts. The stuff is magic. I felt like shit though.
>>36765225
>Oh you think I haven't?
If you look like pic related then you definitely haven't you fat fuck.
>>36757800
Only if you are using your BMR as your calorie goal. If you've applied a multiplier to get your tdee then don't add exercise
Training since December,
6'1.5"
210 ~23-24% BF
Down to 180 lb ~15% BF
Diet consists of mostly eggs, chicken breast, broccoli, quinoa/brown rice, and whey isolate. Worst part of my diet is probably 100ish cal a day in coffee creamers (I literally drink coffee all day). Taking CLA, multi, fish oil, and Hyde if I don't get into the gym too late. Typically have been consuming around 1800 cal but over the last 2 weeks my fat loss has stalled (bounced between 181-185, just broke 181 in the last 2 days) and realistically I've ended up anywhere between 1300-1600 cal a day. Scared to increase cal because of how much I've slowed down. I've calculated and recalculated my intake and am confident I'm not missing anything. For my prepped meals I may even have overestimated because I am sick of this cut and want to be done with it and am terrified of doing anything to undo my progress.
SL 5x5 MWF (only about 3 weeks in) + 21 min of HIIT
Squat: 195 (failed 200 yesterday on 4th set 4th rep, but tweaked right leg the day before, probably would have gotten it if I was at 100%)
OHP: 85
DL: 240
Bench: 120
Row: 100
Prior I was doing mixed HIIT/weight lifting in a "boot camp" style training group.
Off days consist of LISS, hot yoga (usually 75 min), hiking, biking, being generally active. Sunday is a rest day but I usually end up doing an hour of yoga or riding my bike around town.
I've been steadily losing fat and building muscle but it seems like both have now slowed to a creep. I've always been skinny fat and really want to show abs this summer (live in the south, summer comes early) because I never have in my life. While the hunger doesn't really bother me (actually after dieting for 4 months I don't get all that hungry), I'm tired, depressed, about 50% of my workouts I feel really weak, all around I feel like garbage. Can't seem to focus and pretty much obsess over fitness.
Should I stay the course and ride this out until I see abs or do I need to recalibrate?
>>36764718
Halp
>>36777702
Yes, if you feel it helps get through your lifting days then do it. Have you tried not doing it and see if your lifts suffer?
In the end, what matter is the average calories over the whole week.
>>36759922
you look nice
>>36777661
Also, anyone have any realistic estimates for when my cut can be over?
Currently stagnated at 1900 a day. Wondering if I should lower calories more or jump on the keto train
>>36766558
6'5" and currently doing a Powerlifting program my coach made himself
I'm bored of being fat and strong, I want to be relatively lean and strong tbqh
