>finished final finals
>everyone is getting pissed every night
>trying to keep to a 1000 cal cut and eat enough protein while also being sociable is hell
>skinny skele
>bulk to 180lb
>planning on continuing bulk
>coworker invites me to her cabin at lake for canada day
>not sure if i wanna cut with little muscle or continue bulk and look meh
>Been focusing on weight loss since my obese teen years
>Lost a lot
>Finally buckling down to lose that last 35 lbs
>Lost 15 since December by staying relatively consistent to my diet
>Now taking it more serious
I'm hungry a lot but I fill the void with coffee. I'm excited to start bulking once I get down to 180lbs
>>37444599
>Lose so much fat that I have loose skin
>weight scale doesnt measure BF properly
>so measure it at a docs place with one of the fancier ones
>BF then showed that it was at 9%
>decide that I no longer need to cut
>start to eat "normally" again, enough so I could maintain my TDEE or so I thought.
>because of the fucking 2 year biochemical mechanism of the body, it fucking still pushed me back into more weight
>but because of the loose skin, I was too late intercepting it 2 weeks before when it was still relatively ok
Even though at some days I did 5 hours of sports, including cardio, and I didnt eat like a pig either. God this is so annoying.
So right now I am not another cut
>>37444599
1000 cal cut? What's your bf %? Curious because I'm thinking about doing larger deficit but worried about muscle loss
>be fat
>don't talk to friends in weeks
>start cutting
>phone rings
>"HEY BREH WE'RE DOWN AT THE PUB COME DRINK WITH US"
>>37444599
11% BF down from 20......
JUST GAINED 4KG AFTER A 3 DAY CHEAT CLOWN FIESTA
END ME
>finished cut
>i look great
>top abs visible without flex
>can see all with even a subtle flex
>shoulders lookin great
>just need to find more people to show off my gains too
>>37444756
unless you ate 3500 cals x 10 you did not gain that much weight
>>37444697
i think 17-18% currently, been cutting for ~ 6 weeks. not lost any muscle as far as i know but look bigger than i did because lower bf%. i have lost some strength though, compound lifts are down ~ 10%
Completly fucked up this week. Have probably gained weight. Kill me.
>been cutting since Oct.
>down to 217 from 251.
>15%, started EC
>hoping to end at 12% by mid July
>permabulking fatty
>6'2.5" 280lbs
>hit 2/3/4/5
>get serious about cutting
>aiming for 225lbs by end of year
>down to 265lbs in two weeks (mostly water)
>clothes fitting better already
>saving $ not eating like a fatass
Feels good m80s. I know the toughest part is still ahead of me once I'm feeling depleted and maintaining strength becomes a challenge. I will soldier on for the sake of making it. WE ALL GONNA MAKE IT, BRETHREN.
>>37444599
One 1 week, 1 kilo. Hope it continues like this. Should be done by mid or end of July if it goes on like this.
>tfw you never bulked but still have to lose your 20%bf skinnyfat belly
At least I've become stronger and have a more defined chest now. Hope to see abs soon.
>>37444756
>>37444787
Probably some water weight in that or the retard was drinking and eating shit food like crazy.
PSMF + EC Stack
things are going g8, will probably be dead in a few weeks
>>37444787
3X6k
>>37444891
>tfw high test alpha
>>37444891
>tfw high test alpha
Down 24 pounds since January, broke through plateau about two weeks ago.
I'm losing weight at a rate of 2-3lbs/week with no cardio and only a -500 deficit and sufficient protein at 1g/lb lean body mass. Is this too much brahs?
>>37444830
2pl8 the press? Mirin hard
>Started keto diet 6 months ago
>Gave it up when I realized it was mostly replacing veg with fatty foods and meats
Far more healthy and energetic now
I've also started recording everything I eat as part of a hospital review for an insulin pump and the nutritionist said "You have a completely different diet to everyone else I have in here" and said she never sees people with low carbs and low GI carbs. Mildly proud but surprised.
Anyway, not measuring my weight but my bodyfat has clearly reduced and I'm even noticing it in my face these days
>>37445351
thanks for the mire but being a fatass makes it less of an achievement. Now a guy weighing 180 and pressing 2plate is something srs.
>cutting to 1200 cal per day
shit man i just want to lose the last 5 kg before july.
>>37444891
>tfw high test alpha
Should have never gone to college then , idiot.
My cut is bittersweet.
I'm skinny fat, but I've always thought I had some muscle under the blubber. I'm quickly realizing I'm just a lanky skeleton underneath, which pisses me the fuck off because I "bulked" for a year
>>37445560
>Keto
>T1D
Playing with fire
Anyone going to festivals/raves this summer? Got one later this month and been cutting for it.
Started at 430 pounds.
Currently at 242 pounds.
Holy shit guys, this is fucking awesome.
>>37448056
stop using 'rave' for whatever chad infested brostep shitfest you're going to in 2016.
>>37448056
>cutting for a music concert
Explain this to me. How does your weight acfect at all hiw much you woll enjoy the music
>>37448113
purist faggot
>>37448142
Because the more ripped you look the better. Same reason why people cut for summer but I don't expect an autist to understand that.
>>37444756
How long did it take you to get down from 20 to 11?
>>37444729
youre a retard if you only stick to beer the damage is minimal
>>37448111
That is fucking amazing
1st time seriously cutting.
Tell myself every year imm do it.
Actually doin it this year.
6 pack visable
Jawline improving
Shoulder to arm intersection visable
Fat in the sides of chest almost gone
Constantly hungry
Constantly angry
Taco bell brought back 1 dollar beefy crunch borritos, the greatest temptation iv ever faced
Have to drive by it every day.
Every day my willpower wins
Were ginna make it bros
Even if we hafta scream at the taco bell every time we drive by it
>go down to 20%
>fat burning slows down hard, lose like 1 kg fat a month and im not fucking around either with -1000kcal deficit, running 10K+ five times a week and bodyweight excersise every day
time to try out IF and lower carbs even more bros, wish me luck
>>37448404
>beer
>literally the most damaging of all alcohols
>>37444599
Yesterday i had 350 calories of protein and lettuce, then just drank 800-1000 calories of beer.
Weight was 178.8 yesterday morning.
175.4 this morning, after drinking a bunch of water trying to rehydrate.
We're all gonna make it, bros.
>tfw skipped lifting yesterday to drink, and feel so shitty and weak today i am not even sure if i should lift or rest
>>37444695
Intermittent fasting can help reverse thermogenic adaptation, and increase leptin sensitivity
How do you measure bf%? I'm 6'4 and 74 kg after a few weeks of cut to lose stomach fat. Still have manboobs though.
Not well. What should've taken 4-5 months has been extended. I understand what to do in the gym now and follow a routine, but I've lost the discipline I once had. 16 lbs down with 4 more to go
>after a long bike trip, thirsty as fuck
>chug on 1.5l of kvas thinking it's healthy and shit
>find out later it has more calories than dr pepper
fug
>>37444891
>tfw high test alpha
>>37449467
Are there still people that think that certain foods make you fat? Its not 2002 anymore
>>37444639
I think the cut would be worth it desu
>>37444891
>tfw high test alpha
>>37444599
>>37444599
>Started at 193
>Now down to 169.8
>Doing keto
>lLIfts went into the shitter
>Definitely losing bf though
>Can't freaking get into single digit bodyfat.
>Went from 20% bodyfat to 12%
>tfw can't crack into single digit bodyfat
>>37448056
I'm cutting for an anime convention...
>>37452270
Gotta do a carb refeed my famigga
>>37444639
>for canada day
is this a thing you guys celebrate or does she just want the d?
>be me
>"cant wait till I shred down to 8%bf
>3 weeks later, "fuk this, i'm too weak"
>bulk again and get motivated by some weird reason to cut
>repeat infinity
I need to celltech asap.
>>37444599
Pretty good since I bought a e-smoker to get rid of the urge to smoke weed (I used cigarettes but I never smoked cigarettes so I was addicted to nicotine but I never craved cigarettes because my mind never registered them as a source of nicotine)
Waist above belly button went down a good 8cm's (2.5 inches) in two weeks since that, no more food binge
Also I have way too much energy. I used to do 4 days of lifting with 8 exercises each day and I'm now doing 4 days with 10 exercises each day followed with swimming 1.5 km on rest days and sometimes even add a 5th day because of the amount of energy I have now.
To anyone claiming overtraining, if I don't do all this extra physical exercise I have issues sleeping because of the amount of energy I have so it's a choice between overtraining and not sleeping enough so I'll take overtraining cause that has less carry over in other aspects of life.
>tfw I just keep shrinking
>tfw stomach and face not getting any leaner
I lost weight from 162lbs to 150lbs and it just seems like someone is liposuctioning my muscle away
>losing at ~1lbs a week with an intake of 1500-2000
>need to get extremely lean so I start anew
Fat midget 5'1 140lbs
Ate like shit, saw small stretch marks on love handles above arse/hip.
Stopped cold turkey, no soda no candy etc. Now trying to lose weight, eating clean healthy meals, cooking for myself instead of getting fast food.
Really hope I see progress.
When do cravings stop?
>>37444599
Its about to go down the drain. Down to my last week of rice and beans. No money to buy more. Family keeps nothing but shit in the house so I'll be eating that soon enough.
>>37451407
he didn't say that
it's more that you ruin your cut by eating too much then suffer for it the next few days to get back on track
>>37444599
How does he pinch the fat like that? Serious question
>>37449649
>Intermittent fasting can help reverse thermogenic adaptation, and increase leptin sensitivity
Dude wtf. I always thought fasting CAUSED thermogenic adaption. I have to do some research now.
>>37444599
How accurate are those calipers if your skin isn't tight?
Loose skin isn't indicative of fatness, but rather of having had been fat.
Are oats bad for a cut?
I've fucked up my macros on a few days because Oats are just so easy to eat.
>>37455615
Yeah they really calorie dense, vegetables like broccoli, cauliflower, and green beans are great foods to eat when cutting because they're filling, nutritious and aren't very calorie dense.
>>37455327
some people naturally have more elastic skin
>>37455104
Couple weeks. Once you start eating clean youll eventually stop craving bullshit.
>>37444599
>being sociable
there's your problem
>>37444599
Still have 2-3kgs to go. Started cycling tho, so it shouldn't be too hard to lower my bf. Feels good bros
>>37455671
Could really devour a dirty big bastard garlic bread right now.
Or anything with cheese. Fuck I loved cheese.
day 4 of my cut:
haven't noticed any fat loss, weight seems to be fluctuating from 100-102kg for some reason.
>>37455752
It's water weight. Just keep going. Also, don't weigh yourself every day. Once a week, in the morning after you pee
>>37455786
alright, will do.
thanks for the tip :)
cutting isn't as difficult as i thought it'd be, at least not yet for me anyway.
i should've done this so much sooner instead of letting myself become a fat cunt.
>>37455786
Weighting yourself every morning is very good actually.
You can take weekly averages and it helps filter out the fluctuation when figuring out your TDEE
>be in medschool
>before finals shitload of tests
>finals lasting a month
>haven't lifted for a month
>gained 2kg
>help
>>37455804
Good, you'll love seeing results and will only motivate you more. We're all gonna make it.
>>37455807
Your weight can fluctuate very easily throughout the week. A weekly measure is more reliable then a daily one. Also it can be very demotivating if you see your weight going up.
you guys need to chill with this obsession with cutting and being super lean
>>37455840
Woman, pls go
>>37449467
I always yell at the sports bar by my house when i'm driving home after work.
>$3 Happy hour pints
>$6 Happy hour appys
>750 kcal deficit cut so no pub grub
>REEEEEEEEEEEEEE
>>37449700
Point of gaining 40lbs of weight in 8 months?
You do realize that realistically you can expect to gain 5-10lbs of lean muscle mass per year?
You basically gained around 30lbs of pure fat for no reason whatsoever and now you have to spend months and months cutting trying to save as much lean muscle as possible.
>>37455840
shoo shoo
>>37455830
>one weekly weight in is more accurate than a weekly average
Wtf man
>>37455846
>>37455884
not like you faggots gonna compete anyway. dunno why even bother cutting if you don't compete
>>37455918
for you
Cut has been fantastic.
Started April 1st at 200lbs 16.8% bodyfat.
Macro split of 45% fat, 30% protein and 25% carbs.
Started first week eating 2800 calories and each week I'd lower it by 50-100 calories to a bottom of 2500.
In May I started doing IF.
As of yesterday I'm 181lbs 8.6% bodyfat.
This is only my second ever cut, yet I noticed an immense difference due to switching fat and carb ratios, so few cravings with high fat whereas last year I'd toss and turn in bed at night and frequently cheat whereas this time I cheated 3 days out of 60+ days.
>>37455970
how do you eat that much fat?
>>37455970
>more fat than protein
>only 25% carbs
>>37444599
It's been good so far. Started at 255 @ 6'3 in Late March.
Sitting at around 235. Recently picked up the EC stack for hunger management. Works like a hot damn
I've noticed that my gains have more or less plateau'd. I don't wanna snap my shit up though so i'm working on ROM and form for my major movements.
I've still got quite a bit of fat around my midsection though. I'm thinking i'm going to have to lose at least 15 more lbs to look the way I want to
>>37455992
Bacon, sausage, cheese, fish oil, coconut oil, avocados.
>>37456036
What's the problem?
My TDEE is high enough that 30% protein still had me over a gram of protein per pound of lean mass.
>down 30 lbs
>only work 2 days a week for summer
>have all my food here prepped
>have a home gym
>cant function without bud and my connect moved away
IDK how to come about getting a new one and I cant function without it. i hate my life.
Coming off everywhere but face goddam shitty chubby cheek genetics, hope it goes away at sub 10% I have really good facial structure but my fac e is so fat fug :D
is anyone cutting here on less than 1500 calories a day?
>lose 25 kg since march
>still fat
I'm at 103 kg right now. It's a long way yet...
>>37444891
>tfw high test alpha
Former fatass here
At what bf% should I start bulking?
I'm at 19%
>>37444599
what cut?
>>37444891
tfw high test alpha
>Was 280 in January
>Weighed in at 240 just Friday.
Steady strength gains too. Makin' it brahs.
/fit/ is constant motivation.
>>37455752
>day 4
It will take a few weeks before you notice a diference
>>37444772
B E A C H P A R T Y
E A C H P A R T Y B
A C H P A R T Y B E
C H P A R T Y B E A
H P A R T Y B E A C
>>37444891
>tfw high test alpha
started at 63 kilos 8 months later i weigh 75 kilos now i'm down to 70.5, i'll stop cutting when i have a six pack or when i hit 68 kilos. After that we're lean bulking with micro-cuts whenever i can't see my 6 pack.
I read that it's easier to put on lean muscle mass when you are low bf% because you can see the fat gain quicker and react and change your diet accordingly.
>>37456757
impressive keking
>>37444891
>tfw high test alpha
>>37444599
I can't fucking cut anymore especially with finals coming up considering I can't study without eating.
I'm just going to run 10km a day again from saturday onwards.
>>37444729
Clear spirits with diet soda - what's the problem?
>>37457082
don't worry about cutting. make sure to pass your finals
>>37455918
not everyone wants to be a 350lb """""""""""powerlifter""""""""""""
>>37457120
Thank you friend! Uni comes first after all and a good body won't mean squat if I fail any courses.
>>37444891
>tfw high test alpha
>>37445560
I'm starting keto again, and I eat heaps of green and purple veg everyday, what are you on about?
>>37444891
>tfw high test alpha
Is it normal for everything but your traps and chest to shrink on a cut??My arms and delts seem so puny now....
Captcha:Select all images with pizza
FUCK
>>37455104
at least u noticed it early ;_;
captcha: attention ville
How much water weight do you guys think I'm holding if I've been taking 5g of creatine a day for a month?
>>37458613
Atleast 5-10 pounds
>>37458215
Yes. The body is a bitch and it prefers to lose fat in certain areas before others. In men, limbs get leaner first, then torso last.
>>37458743
tfw all the fat in my limbs and only losing the gut
>>37458778
be happy about it anon
i look like a barrel with sticks in it
>>37456651
10% is recommended but i know many who start bulking at 15%
imo 10% is still best
Cut is too easy breh as I'm cutting at 2500 calories, sometimes I even eat 3000 if I had extra activity that day, lost 7 kg in almost 2 and half months. I expect to hit 9-10 % bf soon.
Started cutting a bit late (early May), but it is going well. Havent ran in months and just finished a 6 mile jog. Looking to lose my A-cups before August
>>37444891
>tfw high test alpha
>>37456859
Not only that, but your insulin sensitivity is greater, which will help with nutrient repartitioning
Is it ok to cycle EC only 5 days a week 2 times a day?
My job is pretty physical so my cardio is covered and I'll be lifting 3 days out of the week as well.
>>37460332
Cycle?
dropped from 22% strong fat to a leaner 17% seem to be stuck there, IF,RPT and drinking a lot of water have really helped
>>37444599
I've got too small, losing fat is addictive.
Going back to maintenance\bulk
>>37455918
I lift for girls. They like leanness.
>>37448404
Drink whiskey on the rocks and let it water down if it's too strong. Beer is the worst to binge on.
When cutting, how much cardio should I be doing? I mostly fucking hate cardio, so right now the most I do is 15 minutes on the elliptical after lifting. However, I don't miss any lifting sessions, which are Mon, Tues, Thurs, Fri. I follow the PHUL routine from Muscle and Strength (https://www.muscleandstrength.com/workouts/phul-workout).
Should I try harder to get on the elliptical after I lift? Should I go in on weekends and just hit the elliptical?
just started today, 3 months to cut 40 lbs, winter bulk was way too much.
Post your cutting recipes, recipes book, favorite YouTube cooking chanel familia I need ideas for dinner
What I got: http://m.imgur.com/a/5nbmA
bruhs how do i get rid of my love handles
Terrible. I'm addicted to food. Lunch is fine, but after work it's go time eating wise and I fail like a bitch oh god I'm doomed
>>37444657
Yep. Im at 195 6'2" and currently losing weight with 1800-2000 calories. Trying to get down to 180, it's gonna be interesting when I need to get to around 1200-1400 calories to really get a good cut. Quest bars fill me up for 170 calories but I'm having some meals with up to 700 calories (I ate a big mac the other day, another day 2 hot dogs with buns and stayed under my 2000 limit, why is this so hard to fatties?). Those meals are going to need to get leaner. It's a long process, I need to get serious to get to the next level and cut that shit out.
>>37444830
>hit 2/3/4/5
Wait... does this mean you OHP 225, bench 315, squat 405, and deadlift 495 for reps? Or are these 1RM maxes?
Even still, how the hell did you get to 225 OHP?
>>37455786
I moved and don't have a scale. I just look at the one in the gym every 1-2 weeks. Just keep counting calories and doing HIIT, taking solid walks with my lifts and I know I'll get there.
>>37449705
You're 6'4" and 74kg? And cutting? You're already skeleton mode dude.
>>37455847
ffs I want to just sit outside and have a beer with some fried, jalepeno cheese bites.
>>37464266
estats for 1 rep
>>37456109
you get used to it. DONT START DRINKING. NOT EVEN ONCE NON-SOCIALLY. I wish I had some bud every now and then. If you dont get the munchies it's nice
>>37456143
How much do you weigh. I'm thinking about getting there soon.
I just did my first week of keto. I've been trying to lose weight all month
I have twice as much energy from eating healthy and taking my multivitamin
No scale so i can't weigh myself. I have no clue what i weigh. Probably somewhere between 250 and 300 pounds
The hard part is not the diet. The diet is easy. The lifting is easy. The running is hell but i can do it
The hard part is the waiting around. Most of the day i just sit inside waiting around. Not because I am lazy but because i have absolutely nothing to do.
What the fuck should i do on my freetime with no money? I already got a job lined up in 3 months so i'm not looking for work but god i'm fucking bored.
I started doing unnecessary chores just to pass time.
>feel serious about cutting
>next day
>work has coffee and donuts or pizza or someshit
every fucking time
>>37464653
So don't eat it?
Just keep water with you all the time
If you are serious then temptation is almost never a factor
This is a lifestyle change
>>37445174
Nah man when I was only slightly overweight I could lose 2lbs a week easily without loss in energy/muscle.
>>37449649
I do shit like that all the time too.
I'll eat 300 calories of broccoli (lots of broccoli) and wash her down with like 300 cals of bacon.
After that 1000cals of beer.
>>37456096
Bacon is underrated.
Protein and fat content is usually the same with no carbs, it's a great way to cut out carbs in your diet.
>>37464639
Where do you live anon?
I usually hike, it's low intensity and it feels great being alone in nature.
Also keeps you from eating.
Just find new hobbies man, maybe pick up an instrument, read something you're interested, or do outdoorsy things.
>Fuck up hamstrings from trying sprinting
Otherwise it was going pretty well.
Eating at maintenance until I'm healed. It's hard to even walk.
>lost 2kg last week
>get extra wasted + pizza with the family on the weekend
>+2kg
don't even care, it was worth it
>>37458522
My favourite customer at work that I thought as a grandfatherly figure told me I had put on alot of weight and I should lose it.
Went home, had shower noticed red line on hip, looked in mirror and noticed 3x3 inch patch of stretch marks. Looked on the other side of my body, same thing.
Felt like shit so I threw everything out and went to the store for fresh veg, chicken + fish.
Its only been a week though. Really hoping to see improvements in a month or so.
Going great, I'm 2 weeks before comp so I started a diet that only has chicken breast and green beans, to get just a bit more leaner. weight is 132lbs, will try to go 130lbs at the end of 2 weeks then take some diuretic.
>>37465025
Yeah it's best going cold turkey because it drastically reduces cravings and sweet things will start becoming worse and worse.
Some advice for you would be to moisturize that skin and to drink lots of water to reduce skin damage.
Also you might get hungry sometimes and that's OKAY, hunger isn't that bad at all when you get used to it.
>tfw cutting on 1700 calories
>accidentally ate 1701 today
i keep doing this on accident and it's making me gain weight. please kill me
>>37465034
damn girl
>>37465034
i was wondering why you look kinda gross then i saw your name
whatever youre working at, i guess youre doing a good job. keep doing what you want cheekie, it's inspiring
imo you look gross though
what exactly ARE you trying to achieve?
this post wasn't meant to sound rude btw
>>37456734
yeah i figured as much.
>>37465117
that low bf on girls is gross always
>>37465129
couldnt put my finger on it but yeah that's the biggest issue with "her"
>>37465129
>not wanting a fit girlfriend
yeah keep telling fat girls are high test you fucking cuck, no wonder your gains are going nowhere and your girlfriends son is a nigger.
>>37460760
>>37460760
>>37460760
Any takers
>>37465117
:^)
>>37465117
Tanks! Oh no I'm not offended, I agree with you. I'm not doing to look good off stage so I do look like a hollow from darksouls right now. At least I might be able to do ok on stage. Right now I'm trying to be as lean as possible while maintaining as much muscle as I can so I'm pretty full of chemicals. My long term goal is to leave humanity behind and get gains. I want to be 150lbs while lean and compete for physique category.
>>37465170
>tfw no gf
>tfw don't want one
ohohohoh
I was going through my old clothes from high school today
I found some of my favorite clothes.
Way to fucking fat to wear them
That kinda hurt.
>>37464927
My entire state is flat so no hiking possible
I do sometimes go for nature walks but the fucking mosquitoes are hell right now
>>37465243
I wouldn't say hiking requires elevation.
What state anon?
Also /out/ has a thread about repellant right now, you might want to check it out.
>>37465172
please be in Evanston
What is the best cheese to eat for a cut?
>>37465316
Reduced fat mozzarella
>>37465342
Works for me thank you : )
>>37465316
250g has 225kcal, 47.5g protons 8.8g carbs 0g fat, good with veggies and many other things. Can be also converted into dumplings and bread spread. You can get it in shops that have Eastern European food.
I'm 5'3 and used to weigh 350-370 lbs currently being 214 lbs. Since hitting the 235ish area, things have been getting extremely difficult. It seems like out of nowhere I'm hungry all the time. I can even go through almost a whole bag of green beans and feel like I'm starving just a little later.
I end up eating enough where I don't gain weight, but I don't lose any either. I feel like absolute ass.
>>37457111
It's also easier to get a buzz / drunk (with much less alcohol).
>>37465495
it was hard for me too
switch to a low volume/high intensity weightlifting routine and stop doing cardio. it's easier to eat less than to tame cardio hunger.
also, eat protein and fat as these will keep you satiated. don't do keto meme just eat least carbs from all three.
>cutting and almost at bf% goals
>break up with girl
>eat like shit and drink for two weeks
>bloat like a milk bottle left in the sun
>look in the mirror and realise how shit I look
>start monday doing IF again but craving dem comfort foods
Sigh.. Why does it take virtually no effort from looking half respectable to looking complete shit but not the other way around?
>>37444599
>How's the cut going anons?
>>37448330
I'll do it at my height.
5'11 70kgs LBM.
78.5kg 11%
87.5 20%
9kg to shred.
Average of 2400 calories TDEE.
1. Run deficit of 550 (Eat 1850 OR Eat 2400, Run 550) = 18 weeks + 4 weeks (for cheat meals + muscle loss) = 22 weeks
2. Run deficit of 1100 (Eat 1300 OR Eat 1850, Run 550) = 9 weeks + 2 weeks (for cheat meal + muscle loss) = 11 weeks.
If you are extreme about 2 1/2 months. If you don't want to feel the burn probably closer to 4-5 months.
I'm at 220 but grandma keeps cooking food. Can't say no to gram gram. Mom thinks I'm gonna die if I keep losing weight and dad wants me to brings hoes at family gatherings to one up my cousins and uncles. Too much pleasing. Cut is going pretty good tho.
I have a question, I'm fat right, how much protein/veggies(usually cauliflower and broccoli) should I eat to try and stay at a 1200 cal...I don't have a scale or shit to weight it and am pretty self conscious about asking for one and weighing it and shit like that...live with family.
I've cut out soda for the most part(have some when I go out to eat on special occasions) and cutting back on bread big time.
Like a picture of what you guys would usually eat would be pretty cool and more helpful than grams, ounces or anything of that nature.
>>37465058
Got some bio-oil that I'm putting on at least twice daily. Been trying to drink 2L of water now. Could still go for a big hunk of garlic bread though.
>>37466108
Also what are some other good veggies, cauliflower and broccoli are really my faves, but I'll try whatever.
Recipes, or easy to cook em, just really seeking advice and help here.
>>37466108
about 0.8 grams per lb you weigh
don't cut at 1200cal either, you'll just end up binging and giving up. start at around 2000cal, you'll thank yourself later
>>37444599
>First real cut
>105kg, 6'2
>cutting on 2000cal a day
>stomach grumbling constantly, but i eat a small breakfast and lunch so i dont go to bed hungry after tea
>lost 3kg this week
>mostly water weight, but im still stoked
>could be delusion, but i could swear my jaw is getting more defined
Good feels across the board T.B.H.
>195 lbs
>6'5
>Still bitch tits that won't go away
>No fibrous gyno tho.
>>37466108
I have for dinner 250g of chicken breast, 6 stalks (?) of broccoli, handful of green beans (roughly 10 beans), small chunk of pumpkin (100g).
In the pics I've swapped out broccoli for broccoili which I dont see the difference in, also swapped for 2 asparagus stalks in one.
1 Carrot has replaced pumpkin in one of the pictures.
I steam the veggies.
I cook the chicken in a small bit of oil in a pan, I use chicken spice to stop the blandness of the chicken for me, both is probably not very good for me but yeah.
I used a calorie counter and apparently I'm eating 400 calories less then recommend so probably eating bigger portions of veg wouldnt hurt.
>first cut ever
>2500cal
>4.5weeks in
>lost 3.6kg/8lbs
>no strength loss so far
>no hunger/feeling great
we're all gonna make it brahs
>>37466209
Not trying to cut really...just trying to not be so well fat you know?
>>37466276
Oh cool are those just your dinner size portions, lunch and breakfast smaller? And also never though of pumpkin, which I do really enjoy the taste of.
All veggies steamed? Cool that answers that, thank you. Yeah I'd probably add more veggies, just cause well I'd be too hungry and most likely binge, but I'm trying.
>>37466318
Yea theyre just dinner. For lunch 100g of chicken with a salad. You can swap chicken with fish though with the same portion.
For a snack I have 100g of d'lite yoghurt because its only 82 cal not sure if that helps
>>37444891
desu
>>37466393
Oh alright cool, so about half the chicken in the pic, a little less even?
I have some reduced fat cottage cheese I eat with some crushed pineapple...not the best but for me is a good snack. But yeah I'll try that out, chicken and salad for lunch.
>not a robot pick food burger, omelette...pizza
lmao
lost over 30 kgs in the last 18 months.
i feel cold all the time now.
>>37444891
>tfw high test alpha
Down from 39% BF in September 2015 (215lbs @ 5'11") to 11% BF (157lbs with around 7 extra lbs of muscle built) now. So on balance 55lbs fat cut in 8 months.
Got 3 more weeks Yohimbine HCL and daily 750 cal deficit to go before I go sub 10%, then it's 2 weeks to stabilise before I bulk and lose the skelly.
Feels good, inside and out. Exposing my abs was an encouraging sign once I hit 13% BF but I can see my V cut for the first time ever now too.
>>37466476
Actually it's 65lbs eh. My IQ appears to have lost weight too...
>>37466421
Half and a bit of the chicken in pic
I'm at 92kgs from 102 in January. Not bad weight loss but was hoping for a quicker cut. Actually got stronger (doing IF, and I ended last year with an injury so just regaining the strength/muscles I had) so that's cool.
Wanted to be 86kg in summer so that's still 6kg to go.
Wont-make-it.jpg
>>37466421
Do you have a ruler/measuring tape at your house? If you want I could measure the length width and depth of 250g and 100g if youd like. Its super unorthodox and a bit silly but it might help.
>>37466602
Yes I have a measuring tape and ruler, and that would work pretty good for me, since no scale or anything.
>>37466492
Got it.
I'm only cutting to prepare the next bulk. I want to put on as much muscle mass as possible before I start to look like a fatass.
Does that even make sense? Where is the sweet spot?
>>37466630
Oh I'm tired so I'm crashing, thank you to everyone trying to help out
>cut on 1.5k calories
>losing 1kg/week for the first 5 weeks
>weight loss slows down or stops exactly after 5 weeks just like the last 2 times
fucking weird man, first 2 times it worked with a refill day per week but this time it doesnt really.
Eating at maintenance for a week and hope that normalizes my metabolism.
After this cut ill probably never plan on cutting longer for 4 weeks ever again. This shit is just weird.
>>37444599
>lifting for 3.5 years
>powerlifting total is 620kg
>had no decency to cut 20%
>started cutting again
>lost 4kg in 3 weeks
>10 more kilos to go
>oh dear lord scooby, please give me strength
>>37465870
y i did it in 12 weeks with an average weekly loss of like 0.9kg
IF helped, literally only ate 1 meal a day for 10 weeks.
though>>37444756
is still heavy. i kinda have it back under control now and eating at a slight bulk of 2700 cals a day. weight still stabilizing at 74 which means i only lost 7 kg of fat instead of 10 kg like i thought.
and i still dont know if i want to cut or bulk, for now i am slow bulking, but i might go back on PSFM + IF
>to skinny to cut
>to fat to bulk
>>37466630
Feel really stupid for posting this but this is what I got when measuring it.
Obviously not 100% spot on because it varies in width and depth but yeah.
Would really recommend you getting scales makes shit alot easier.
I also cut it up into 1inch×1inch pieces and it came to 18 peices if thats easier.
>>37466721
nah BULK dude
yes you have some fat but its not as bad as you think it is and cutting would be a waste of time
>>37467454
Just eat the goddamn chicken man. If it comes packaged, the package says how much is in there. Even if you get it fresh, it still says how much is in there.
Guesstimate how much of the entire package you're eating and go from there. It's not like chicken or veggies have a shitload of calories to begin with, there's no need for this ruler action.
>>37444695
>because of the fucking 2 year biochemical mechanism of the body, it fucking still pushed me back into more weight
ye it doesn't work like that
>>37448178
>Because the more ripped you look the better
>being this insecure
spoiler alert: your autist ass wont get laid either way
>>37461331
all depends on your bf%. cardio benefits super fat and leanish people the most. if you're in the 14%-25% zone its not really a necessity
>>37444599
>Started SL/SS in February, 175lbs
>started eating at a surplus, 2800ish
>by the beginning of june I am 189lbs
>"dude just keep bulking as long as you do te program"
>literally all the weight goes in belly fat and some muscles
Since my gains are slow as fuck anyways (ectofag) I'm holding off on the eating for now, starting to eat a little under maintenance, I dont fucking care, I want to see my abs
>>37467575
Yeah it does. After major weight loss your maintenance calories will be lower than someone of the same height and weight
>>37466681
count your calories more meticulously
it's as simple as this:
> eat less
or
> do more
>>37467718
no its not. i wish it was.
People always warn of losing too much muscle running a high as fuck deficit(psmf)
But since I never even had to deload once I figured I'm an exception.
So I continued to go on and off high deficit cuts and the result is that I fucked up my hormones.
Libido is gone, I'm mentally tired, no desire to do anything.
People constantly tell me to cheer up and ask what bad things happened to me that make me look so depressed, and the truth is life has never been better...
Never again am I gonna do that shit, I just hope my hormones return to normal after readjusting to smaller deficits.
Gonna get an appointment with the doc too, I fear the loss of libido the most.
>>37467917
well, I guess I'm cool since I' already constantly depressed.
trying to see if a light deficit hinders my progression.
I'm still in noobgainz territory so I doubt it will, I'm this guy>>37467671 I just fucking hate belly fat, and no-one here has ever shown material evidence that you cant progress on a cut or without stuffing your face with food
>>37455009
How tall are you?
down to 160 from 183
still no abs
=/
going to 155 then probably stopping
>>37469109
also, im cutting at 1400 calories and im gaining strength slowly
>>37444891
>tfw when high test alpha male
>>37460773
Nah m8, I happen to be decently active outside the gym and I think I have decent genetics when it comes to metabolism.
>>37469109
HOLY FUCK.
Literally the same situation.
finally under 200. Was 205 last week but decided to actually start counting calories instead of just winging it. Plus lifting and cardio more than before
feels gut
still have a gross gut though
Oh and im actually 197 today, didn't take a pic tho
>>37466421
>reduced fat cottage cheese
I mix 1 cup full fat cottage cheese with one can tuna and add sirachi, easy to take with you and fills you up fast.
I honestly can't eat it in one sitting.
The macros are already pretty good and the cals aren't too high, so if you use low fat like you it probably would be GOAT for cutting.
>>37466681
>>37467785
How old are you anon?
Curious because metabolisms do seem to change after people get older, I'm 20 so calories in and out works for me, but any older anons seem to have more trouble.
>>37444891
>tfw high test alphas
>>37467917
Hope it's only that anon, you don't hear much about people becoming depressed on large cuts but it does happen.
My libido does go away when I'm cutting stronk but it's a good thing for me.
I also seem happier though and have an almost euphoric feeling, like you get when you're really tired.
>tfw running while being on a 1000+ deficit
Best feeling.
>get prescribed adderall
>go from 210 to 180 in just over two months
Feels like shit, brehs. I lost a lot on my lifts :<
>>37455918
Her butts too round, I don't like girls that do too many squats
>>37456651
10-12%
>>37465171
>>37460760
late response, but that's exactly what I do on EC.
I have a desk job, so I eat a small breakfast, take 2 rounds during the day while skipping lunch, and then eat a normal supper and end up around 1500 kCal for the day.
>>37463599
You need progress behind you. After your in it for a week you'll realize how dumb it was you hadn't stated sooner.
Apparently I've lost almost 10 pounds but it does NOT look like it at all.
>>37470802
>Get the best preworker known to man litterally handed to you
>Doesnt go hard enough to make that stimcut all fat
Wtf are you doing nigger? I have daily vyvanse and im bulking rn with good efficacy. Im 2 years in though so the appetite is back for sure
>>37448111
Down to 240 exactly, boys. I weigh as much as I did in the 5th grade except I'm a foot taller. AHHHHHHHHHH!
I've been running these protein sparring modified fasts since I hit 345 back in January. 105 pounds down in some 130 days.
I'M ALIVE AGAIN!
>>37452368
What anime character are you cosplaying?
>>37470968
When I started cutting I thought I needed to lose 20.
When I got that amount I still looked like shit so I dropped another 20.
>weight about 180 - 200lbs
>eat about 1500 - 1800 calories a day
>burn about 300 - 600 calories a day
fat disappearing before my eyes
confuse the body
>>37470976
I've heard appetite comes back, but I started on 20mg vyvanse, moved to 30mg addy xr, now I'm no 40mg addy IR. I haven't stayed on one thing long enough for my appetite to come back.
I work out plenty man. I make sure to go fucking hard. If I fail a set, I make sure to finish my reps no matter what. No matter how heavy or hard it is. Even if that means it takes me an extra minute per rep I've got left.
I just can't eat. I've tried to force myself to eat when I have no appetite, but it makes me extremely nauseous.
I haven't lost everything, but 20lb off my working squat weight, 10 off dead, 25 off bench and 15 off OHP. Feels bad, man.
At least my abs are coming in, though...
>>37470857
Shut up, fag. You know you'll never get anyone that looks like her anyways.
>>37444599
>Losing fat steadily over past 3 months
>Only in the past month did my weight start going down
>Been increasing strength in OHP and maintaining strength in other lifts (enhanced)
>Most of the fat is coming off my legs....
>According to mirror test for my torso, people would put me at around 12%, visible abs when flexed, delt/tricep definition etc, but not sub 10
>from the belt down however...
>insane calf vascularity
>quad vascularity that I've never seen on myself before
>muscle separation on quads is very defined without pump
>If I was shown a picture of just these legs, I would guess 8%
Why am I cursed with these genetics... I barely even train legs and have no use for them except walking.
>>37470638
Nice!!
>>37471083
Can't expect to maintain strength while losing that much mass. Even if the majority is fat.
Don't worry brah.
>>37470857
this has been identified as bait
>>37471125
how did it taste
>>37471256
thank you!
still a long way to go though
>>37471125
ur mum's cooter tasted gr8, m8 :^)
>>37444657
Dont cut and lose all the weight just to re bulk. Stay low body fat and build muscle
>>37470984
Need to slow down nigga, for your skin's sake.
>>37464266
2plate OHP is my 1rm. I got there by gaining weight (got fat), and lots of volume. I ran a 4 day TM split.
Friday
Bench Intensity 1x5
Press Volume 3x8
Incline DB 2x8
Saturday
Squat
PC
Monday
Press Intensity 1x5
Bench Volume 3x8
CG Bench 2x8
Tuesday
FS
DL
Don't start out too heavy. Take your 5rm and start at 90% on intensity days. You can do 5x5 on volume days if you prefer. I would usually do biceps work on lower body days.
>>37444599
HOW DO I KILL MY APPETITE AND FORGET ABOUT CRAVINGS BREHS.
>>37471850
get addicted to WoW and start smoking
both healthy replacements for overeating
>>37471850
coffee
>>37471365
Bro, my dreamer bulk took me all the way to 430. It's too late for this flesh-colored wing-suit hanging off my bones.
>>37471867
>start smoking
I'm too pleb to afford cigs bro :(
>>37471872
Black? Is it ok if I add just a little splash of milk?
>>37471873
I guess m8.
You're weight is not overly dangerous now (like heart attack any month dangerous) so I would say when you near your goal to not go as hard.
Ween yourself closer and closer to maintenance to get that dere metabolism back in check, don't want to see you rebound m8.
>>37464703
cuts are hardly a lifestyle change
>>37470732
not him but I lost my obese weight fast enough it's tanked my metabolism, RMR test came back about 210kcal less than BMR calculators say for my height weight and age.
>>37471927
Thanks brah :^)
The plan is to finish off this last cycle - 34 days out - and then add 500ish calories a week until I start to gain weight again.
I'm hoping to land somewhere around 220 6'3" - going to eat at maintenance until lifts stall out, then slowly increase caloric intake from there.
>like heart attack any month dangerous
Been there, fuck that.
