How's the cut going?
Share tips, tricks, stories, progress, etc
1200 calories a day since Jan 3
Lost 16lbs so far.
Weetabix in the morning
Turkey sandwich in the afternoon
Finish calories off with decent sized dinner.
Easy really, if a little monotonous.
>eat lean sources of protein
>eat veggies
>avoid eating anything else
>dont worry about cardio, cardio will only make you flat and hungry and your lower body days shit.
>dont worry about calorie deficit, just eat your protein and some veggies and repeat until @ desired bodyfat
>once you get lean, let homeostasis set in and you'll have a new body that you can just maintain easily
/thread fucking over
inb4 all nerds pop in here saying "b-but you g-gotta c-count y-your ma-ma-macros" fuck off dweebs
Managed to stick with it for the past 3 days so that bodes well for the future.
As long as you keep busy and drink a lot, overeating shouldn't be too much of an issue.
>>36018336
I agree with everthing, except the calories.
Calories in vs Calories out is the only thing that is not a meme on here.
Insignificant weight loss but huge improvements in the mirror. Cutting at 2500 and lifting 6 days a week.
>>36018366
Well you can still track.
The point Im trying to make is, once you eat your protein and eat some veggies, you really don't fucking need to keep on eating until you hit X calories in order to not be in too much of a deficit. That is absolutely retarded.
You guys think you'll destroy your metabolism, it doesn't fucking work like that. You've all been scammed by the Layne Norton fags. There is no such thing as metabolic damage. There is metabolic adaptation, which comes from when your BODYWEIGHT GETS LOWER.
Also, you don't lose muscle on large deficits so long as you're still lifting and eating protein. So stop wasting time on trying to min-max your fat-loss down, it's a fucking meme for coaches to keep clients for as long as possible.
>>36018329
>1200 calories
Tits or gtfo.
>>36018316
my fattest was about 3 years ago at 250 but I have no pictures of my body at that time.
Currently cutting down to 140 so I can be as lean as possible before I start my first ever bulk. Feels good to almost be finally done with the fat loss.
fuck this cutting shit i want to bulk and get gains and muscle, I hope its true that beginners can lose fat and gain muscle at the same time..
>>36018336
this
>>36018391
putting a moisty word on this
>>36018452
Looking good m8. Keep up the good work
>>36018563
thanks mate, appreciate it.
>>36018475
Have fun failing in 2 weeks (if you make it that far)
>>36018600
i've been cutting for 2 months, I won't just give up. It's just that going to the gym knowing you're not gaining muscle is kind of dull
>>36018391
THIS R O F L
If you eat 150g vegetables (broccoli etc), and a small piece of fruit with literally every meal, and eat good meat, and avoid processed SHIT you will have an easy time eating 2200 or less kcal a day. None of that intermittent fasting shit, no extreme hunger etc. It's so easy, just eat healthy food only kek
>>36018336
Okay, so how about a slow bulk?
doesn't that matter? Will it still be the same amount of fat I gain no matter the caloric surplus?
Of course I'm just talking between a slow bulk and a regular bulk
>>36018475
Total beginner here, started somewhere on september. Was 127 kilos (279 lbs), started cutting aggressively and going to the gym 3 times a week. Currently at 105 kg (230 lbs). This was all before I knew what proper dieting was and the terms of "cutting" and "bulking".
I did get steady gains the first 3 months and then they slowed down significantly at month 4. Now they have completely stagnated and I'm just maintaining my current strength while cutting.
My whole diet is literally just meat, vegetables and fruit. I eat nothing else, not even bread or yoghurt. The only whole grains I eat are cooked buckwheat and oatmeal.
So, yes. The things you read about body recomp are true. It's easy for beginners. I am the anecdotal evidence of it, so take it as you will.
>>36018750
Nice progress,keep it up. I got like 5-7kgs to drop, most of my lifts are stagnating now even if they are not that heavy yet, I do get some numbers up once or a week or two but it's not a lot.
My diet is pretty much yours except I also eat peanuts and some whole bread.
>>36018780
Thanks man, getting fit as fuck is one of the most important things to me right now in this depressing life.
Top two abs are starting to come through now, why am I still fat as fuck around the lower abs and oblique area?
>>36018452
how tall?
Im doing 1000 a day
I just fucked up, I ate a bag of peanuts, gonna fast till the evening
I lost 7kg since last year though, only started counting calories two weeks ago, suddenly realising every food is condensed evil
WHY ARE PEANUTS SO MUCH
>>36018862
5'11"
Visit parents
Buy a loaf of French bread
Every night before I go to bed
Rip palm sized pieces of bread and put it next to the soap in the bathroom
The bastards still haven't figured it out
>>36018920
U wot
>>36018894
on your first picture, it's dated December 2014, just want to ask, that wasn't a typo right? It was 2014 and not 2015?
>>36018966
It's a meme you dip
Gonna start cutting in about two weeks. I don't have as much mass as I'd like but I want abs pham.
>tfw bench was finally starting to improve too
5'9" 162
>>36018336
I mostly agree with you except on cardio, you need to do cardio period. Doing half an hour on your non lifting days won't send you into a feeding frenzy. Although, I think it's healthier to do cardio daily and eat a little bit more to adjust. That does require discipline though, so for irredeemable fat fucks who look for any excuse to gorge might not be a good idea.
>>36018990
yeah 2014. I didn't lose over 50 pounds in 6 weeks mate
>>36019132
what was your routine like?
great progress by the way
>>36018868
>1000cal a day
>>36018316
cutting right now.
I was 200lbs at the end of bulk, Im sitting around 185 right now.
I cut mostly carbs , do some cardio as well. Do miss and crave carbs but I still have some of them not to lose my mind.
Have lots of water, to fill yourself and gives you energy and stuff.
>>36019266
Thanks dude. Honestly it was mostly diet. Lifting was very stop and start for me. I did SS for the first 4 months then went travelling so didn't lift. Got back and started lifting again then got knocked off my motorbike and broke my arm so that was another 2 months off. I probably totaled 5-6 months of SS over the year and I would run 2-3 times per week. Most important thing was counting calories and having a good diet.
>>36018999
keep bulking
>>36018999
Good digits
>>36019333
Aw, why? I feel so fat
Breakfast
>Fist full of Almands or Pecans
>bowl of home made yogurt
Snack
>Oil cured Turkish black olives
Lunch
>Tuna or Chicken or Pork Chop With onions in some butter.
>Pile of greens - Spinach, Kale, Napa Cabbage, Green Onions and other cut up veggies.
>Drizzle all with balsamic vinegar and good Sicilian olive oil
Dinner
>Hamburger Salad - plenty of greens, home made mayo, little bit of smoked goat gouda or bulgarian feta. Plenty of veggies like tomatos, cucumber and onions piled high. Drown that shit in mustard.
Replace hamburger with chicken or fish or any other meat for that matter. I just love me some hamburger salad!
This is how I cut.
>>36018336
>homeostasis
HOW DO I TURN THIS ON?!
>breakfast
Black coffee
>lunch
Medium banana
>dinner
1400 calorie meal with 60-90g protein
>immediately before bed
500 calorie meal with ~30g protein
Eat clean with no candy or junk food and consume around 2-3 litres of water per day.
How does this look?
>>36019875
good
>>36018336
>no cardio
>entire point of a cut is to be at a caloric deficit
>not burning fat more efficiently
why make cutting harder than it needs to be
>>36019875
Get some calories in at breakfast.
>>36019934
fuck that. One big meal and one small is infinitely better than 3 small meals.
Breakfast is a meme
>>36019949
>He doesn't eat breakfast
>>36019980
>he doesn't fast for optimum hormone regulation
>>36019875
>Having most of your calorie intake at dinner and before bed
I'm a beginner but isn't that supposed to be the least thing you would want to do?
>>36019999
>optimum hormone regulation
kek
>>36020018
meal timing is a meme
>>36018316
>6' tall
>started at 248lbs
>1500 calories a day, 180g protein, minimize carbs, no grains
>one cheat day a week
>started lifting last may
>bench 185lb, squat 65lb(lol not even parallel), deadlift 225
>cardio 30 mins, 4 days a week
>have lost 30lbs so far
>bench 250lbs, squat 290, deadlift 400
>no longer snore
>back doesnt hurt anymore
>trying on old pants, waist on them is way too big and thighs barely squeeze in
>somehow gaining strength on a cut, getting stronger each week, havent plateaued yet
>try telling people this, everyone says its impossible and they make quips about thermodynamics
>will reach goal weight end of may
>feels good man
>>36020035
Thanks pham, so it's a myth that consuming your most calories before bed will fatten you more than consuming them as breakfast/lunch?
Also I wouldn't survive not eating something consistent until dinner but that's me.
>>36020077
yeah it's all bullshit. Just count calories that's all that matters
>>36020077
>>36020342
Meals before bed making you fat is bullshit, but I believe in the meme about what you eat after a workout going more to muscle
>>36020379
Mfw eating after workout making you fat is a meme as well. EATING IS MAKING U FAT IS THA BIGGAEST MEAMAE
>>36020039
Good work, but pretty sure when people say you can't gain strength on a cut, they aren't referring to someone 6', 220 lbs.
What are some good workouts one can do at home if they can't afford gym/gym equipment? I'm 170 trying to cut down to 140/150 by the summer. I've been doing this:
https://www.youtube.com/watch?v=sRDmKd5G8m4&index=1&list=FLV8sMs-uNvulp92llvTlwAQ
But does anyone have any others?
>skip breakfast because IF, Begin EC stack upon waking and every 4 hours until 3 doses
>Lunch is pic related with 8g of mayo and 1oz of whole almonds mixed in. around around 350 cals total and 30g of protein
>Lift 2 hours after lunch; whey almond milk shake around 200 cals 30g protein
>Dinner 1.5 hours after shake. Green beans/peas, Cottage cheese, Carrots, Sweet potatoes and a lean cut meat (Ground turkey, chicken breast, ground beef/pork) Around 700-800 cals
Pretty much the same every day. Sometimes replace lunch with large boiled eggsx4 and large orangex1. I'd eat more fruit but i really want 15% by summers end, 22% now. I'm not keto but i am severely limiting carbs.
>>36020551
If you're gonna use gear just go for DNP
I know that you shouldn't change your workout routine when cutting but since i workout 6/8 days is it too much? I mean im just destroying my muscles without letting them build theirselves bigger by giving them sufficient nutrition. Or should I change some of the days for cardio?
>>36020590
Im close enough, i can do 3 more months natty im 6 in so far. it'll come soon enough. No point in rushing
>>36018329
LONDON
O
N
D
O
N
3 protein shakes a day
All the coffee I want, black.
1 steak pr day.(200 gr)
Supplemented with a multi and zink
It seems to be working so far. Upper abs are showing.
Inb4 heartattack and vegan nonsense; I get the steaks for free and they're high quality grassfed stuff. Not fucking wasting them.
>>36019333
Ok, I'll keep bulking and do more cardio
Im 6'0 and about 191. My fitness pal and IIFYM have me at 2500 calories a day for a cut considering I work as a server and walk a lot. Is this still too much? I was eating about 3100 before trying to bulk and more on lifting days.
1500 cals daily
going for 2 lbs of fat weekly, fasted cardio in the morning and clean eating
lets do this
>>36021326
track calories, track weight, if you're losing weight keep it up, if you're not losing drop your calories.
It's common sense stuff, do you want us to wipe your arse too?
>>36021340
You're fucking pathetic
>>36020616
Pls help
>>36021376
no, I was lean bulking previously and I have good mass/strength
now it's time to cut.
>>36018837
The area around your belly button is where your body likes to store fat first so it's the toughest to get rid of.
>>36021352
GC, fair enough.
>>36018316
Been cutting for about a month now. Averaging 1500-1800 calories a day with a 3100 TDE.
Lost 10 pounds so far, only another 70 to go.
>>36018316
Is anyone here doing intermittent fasting? I'm thinking of starting tomorrow after reading about it today. The idea of not eating for a long period of time isn't what bothers me, but my schedule fluctuates quite a bit. Twice a week I leave at 900 and don't get done until 500, the other three days I leave at 1030 and don't get done until 3. I'm having trouble coming up with a schedule that can work for everyday of the week, if that's even possible.
>>36021460
just say to yourself that you're not gonna eat before midday and after 8pm then just eat when you can. You'll always find some time somewhere in that window. If you absolutely have to eat a little early or a little late a couple days a week it doesn't matter.
>>36021460
If you're one of those who can be too busy to eat then IF can work wonders. I'm doing it atm and have no problem with odd schedules. I sometimes have night shifts and it's fine.
2 weeks cutting with this diet:
>Oatmeal with water at 8:00 AM: 160 cal
>Mid-Morning (10:30 AM)Two slices of whole wheat bread with 1 slice of turkey ham and 1 slice of cheese: 250 calories
>Lunch (13:30): white rice with chicken or turkey or meat and some veggies: 550 calories
>Snack (16:00): 1 low fat yoghurt and 1 apple: 150 calories
>Pre Gym Snack (18:00): 1 fruit (another apple or a peach): 80
>Dinner 20:30: chicken or meat or tuna with veggies: 300 calories
>4 bottles of 600ml of water + 2 to 3 coffees.
>Total: 1500 calories (Fat: 35 grs / Carbs: 175 grs / Prot:110 grs)
Almost no hungry so far, you can even add more eggs (morning) or more proteins (more chicken at lunch for example, or even a protein shake if you want. I'm eating rise or pasta only the days I do lifts... the days I don't lift I only eat veggies with proteins at lunch.
I have about 27ish% maybe 30% Body fat(According to chart)
Weigh 205ish I am 5 ft. 5 inches.
Overhead Press Max:120lbs
Pushpress max: 145lbs
Deadlift 310lbs. Haven't found nrw max might be higher now because forear strength is up
>Bench 195lbs max
>Squat 245lbs max
>Front squat 180 lbs max (For me it varies on the type of squat)
Alright I want to start cutting because I'm fat but I don't want to lose alot of muscle or any at all. What should I do guys?
Is there any super advanced calculator that could give me atleast a decent estimate or a decent accurate estimate.
Looking to maybe develop a 6 pack or something soon. Or maybe just slim down so I don't look as fat
I have more pics. Any tips suggestions on how I should cut?
I'm surviving off of black coffee, whey, Campbell's chicken soup, multivitamins, and acetametaphine on a daily basis. The chicken soup is nothing but sodium and carbs but it's cheap and it's only 150 calories a can.
It's not hard. I do cardio too. I've always been good at cutting.
>>36021593
This is me with my belly hanging out not sucked in like I usually do
>>36021598
I do low sodium broth
>>36018316
What spice should I use to go with Chicken, Onion, Mushroom, pepper, carrot and tomato.
WANNA LOOK GOOD?! SQUAT IS ALL YOU NEED
>Increases cardio
>short peak of testosterone
>Massive legs and ass attracts girls
>MOBILITY YALL
I ate this yesterday. D-does it look good?
>>36022561
The greens look a bit nuked to me but everything else looks perfect
>>36020517
try this:
http://www.alkavadlo.com/body-weight-exercises/zero-equipment-workouts/
>>36022561
>not making plant based gains
>>36023561
How many calories is all that?
>>36023588
800, 40 grams of protein.
At 1500 cal/day
Pretty good I've lost 6 pounds in about a week
EC stack does wonders when hunger starts getting the better of me
Been using food scale to more accurately measure calories
so far so good, goal is to drop down to 170, at 194 atm
>>36023651
Not bad.
coffee is also great
suppresses appetite and burns some cals (mild thermogenic)
make sure you eat though, cut calories but dont go ethiopian mode.
can someone tell me how much sugar intake should be for cutting?
>>36023757
>>36023689
Don't know if this was intended for me but will do, and definitely, I still eat on the regular but I'm making sure I try to hit my target so portion control has been pretty huge
>>36023797
One gram per pound of lean body mass.
>>36023825
>145 grams of sugar
good god
>>36023818
oh I was just saying in general
im at 1500 cals right now too, was bulking for a while and got some good mass, now im trying to get cut for spring/summer. i'll be happy when whats left of my abdominal fat goes away: oddly enough, I look bigger since I started cutting, probably cause my muscles appear to have more definition now cause of lower bodyfat.
>>36023561
>i have to eat 5x the food to get 1/2 the protein
>surely my diet is optimal
>>36023888
still that looks good, besides if you want lots of protein on its own you can have whey or chicken breasts/beef/etc.
the key to a successful cut imo is variety, but hitting macros/calorie goals
>>36023888
I don't understand how anyone has trouble making their protein goals when you can buy tubs of it in powder form.
>>36023888
I get 140 a day on a perfectly normal diet, that was my carb heavy meal.
also
>muh 1 gram per pound of bodyweight
protein supplement shill please go
>>36019999
quads of truth
IF 4ever
>>36023797
From fruit? If it fits calories
From candy bars? Not gonna make it
>Breakfast
Oats
>Lunch
Protein shake
>Snack
Can of tuna
>Dinner
Frozen meal which is about 1000-1500kj (I know it's small, but so am I tehe manlet)
>Dessert
About 500kj of peanuts
>>36023867
It's funny but you definitely look bigger when you cut and same here, I'm going on a trip to cancun and I'd prefer not to look like a fatass for it
Currently 6'1" 195 lbs and about 20% bf. How much will I weigh if I cut down to like 10%?
>>36024112
>he can't do basic maths
>>36021593
Calculate your BMR and shoot for a few hundred calories beneath it. Keep your protein up and keep your routine up.
>>36018316
On vacation with familia, eating like 99% at restaurants... How the fuck am I supposed to get an accurate calorie estimate? The most I have are my bullshit guesses which could easily be off by hundreds.
>>36024679
MFP and rough estimates are pretty much your only go to's on vacation
It sucks but vacations can be one of your biggest Gainz Goblins, just try to aim for the healthiest thing you can find and limit the amount you're eating
>>36024112
https://youtu.be/Qwr6_015ROo
>>36018868
How tall are you, 3'0?
at 220 from 310 (6"2), just started boxing hoping to get some visible abs within the next 3 months. then It'll be bulk to 235 and maintain there while trying to look like based klokov
>>36018316
Oatz w/ no sugar etc almond milk (35 cal a cup)
Kale salad for lunch (5 days a week)
Small dinner, tonight 3 hamburger patties (900 cal)
the burgers were pretty bad tonight but usually its chicken or something small.
Aiming for 1500~ knowing ill go over with oil in dressing etc.
I burn 2,217 sedentary and work out 3-4 days a week.
>>36022658
>http://www.alkavadlo.com/body-weight-exercises/zero-equipment-workouts/
THANKS!
>>36025543
I am about the same I feel. I am 5'11 at 210 currently and shooting for 1500 a day with as high as protein as I can. I do the following daily:
Breakfast: Oats and Whey , Cofee ~500 cal
Lunch: Chicken Chili~500 cal
Dinner: Chicken breast some sort of vegetable.~500 cal
I almost always go over and end up somewhere around 1600-1700 but I lift 3 days a day. I have lost 10lbs in my first month.
Terrible. My gf sabotages my progress
>>36025773
She scared you're gonna bounce once you make it? Or she just doesn't know any better and brings home donuts or whatever thinking she's being nice?
>>36018316
Roughly running a 1200kcal deficit since early January. Lost around 12-15lbs depending on what I ate the day before. It's not too bad. I'm probably eating around 500 under tdee and running the other 700 off so I don't suffer from that constant starvation sensation.
>>36025796
Pretty much the latter. Shes big on dining out for stuff like pizza ect. That and she doesnt like how i dont do crossfit with her. Home gym master race here and she doesnt understand all you need is a barbell and rack
I know its my own willpower to blame but dam its so much easier when your single
eating at 1500
dont give a fuck, ive built enough mass and im getting rid of this fucking abdominal fat
217lbs December 25th
191 today
1700 calories per day
170 is my goal but ill probably stop at 180 because I love food and have a problem. I used to weigh 300 pounds.
I posted this in the QTDDTOT thread but no advice in 2 hours so I'll ask here. Seems somewhat fitting since I'm cutting.
I'm trying to lose a shit ton of weight, or replace it with muscle (like 30~40 pounds of body fat, don't care about muscle I just want the fat gone) before the end of March. If I were to do EC stack on top of HIIT sprinting every day, and lifting weights 3 times a week, would that be possible? Also keeping my calorie intake below 2,000 (500 TDEE, roughly. MyFitnessPal says I should eat like 2,560)
Currently at 211.2lbs, 5'11"
Cutting since July. Just before xmas I was 89kg, down from 112kg. Currently hovering at 92kg. Trying to get to maybe 85kg then I'll eat at maintenance. 6'2", ~2000cal a day lifting 6 times a week.
>>36027173
If you eat at a deficit you'll lose weight so yes if you're eating below 2000 and your BMR is more than 2000 you will lose weight
as for the EC stack on top of HIIT I'd advise against it because Ephedrine raises your blood pressure so intense amounts of cardio may not be a good idea for your heart
http://www.bodyrecomposition.com/fat-loss/how-long-to-take-ephedrine-caffeine-stack.html/
here's a good article by Lyle Mcdonald on the EC stack
>>36027082
Good job mate, keep it up. You'll make it
>>36027222
nice trips.
Haven't read the article yet, but just off the top of my head, what if I did HIIT sprinting on off days, and only did EC stack during gym days? Or is EC stacking something you have to do all in a row?
>>36027202
>85kg
>6'2"
thnx skeletal
>>36027266
You definitely can do the HIIT on off days and EC on gym days, the biggest effects of it are the decreased appetite and raised metabolism (slightly though). I'd say to just keep it consistent so your body steadily increases its metabolism rather than going through a period of highs and lows which is why you might get better results on EC every day
>>36020616
Bump for this
>>36020616
If you're on a cut you're not going to make much strength gains, if I were you I'd sub some of those days for cardio instead and let your muscles get some rest
My hands and feet are always freezing cold. What should I do about this pham?
>>36027431
Poor circulation maybe
or just wear thick warm socks/gloves
>>36020039
Cheat days are for faggots, and once a week? You trying to stay fat? Once a month at max, my cheat day is last Sunday of every month and the cheat is one can of coke.
>>36027770
>1 can of coke
What is that like 200 cals? Why the fuck can you not work that into your macros? Is this a fucking troll?
2.5 months
December-Now
235-210
Still got a ways to go
Pls no bully
OK, 6'2" 91kgs/200 lbs here, doing customized SS 3 times a week, and CUTTING
Estimating a TDEE of 2850, and cutting right now at 1900 calories per day
Out of curiosity, I checked Scoobs website and this number is below my BMR, am I cutting too aggresively? will I lose muscle mass??
pls help
>>36028306
oh, forgot to say, doing carb cycles, I usually do my refeeds in deadlift days, which are every 4-5 days, I go 2850+250 calories on those
Bumpidy
>getting too skinny on cut
> still have abdominal fat and chub on my already bitch hips
>don't know whether to cut or bulk
>>36018316
Green tea
Water
Greek yoghurt
Mixed berries
Salad
Meat veg
Fuck IIFYM. Don't have the willpower to stop at just one. It's easier to just eat clean.
>>36028306
A lot of online TDEE/BMR calculators will have variances depending on the formula used. If you're cutting stick with the 1900 calories, weigh yourself after a week or so, then adjust accordingly.
>>36028464
eating clean =/= eating below mantainance
ah well, do what you want
>>36018452
Inspirational. Same height as you, started at 240. Currently down to 220 after about 3 months. Hoping to get below 200 in a couple more months. Not really working on much at all, just a fairly physical job and a complete turnaround in diet. Good job man.
>>36028449
High estrogen.
Start a clean bulk.
>6'2", 220lbs probably ~24%bf
I'm going to do my first cut ever and finally shed the fat that I've been carrying for most of my adolescent and adult life.
But when should I start? I want to keep bulking for a little while longer especially for upper body.
Also any cutting tips? I can't remember if the sticky has them, if it does just say so.
In the first 5 days I lost 3kg but i think its a lot of water since im on a very fat heavy diet.
Is this even any good??
>>36024112
156lbs i guess m8
>>36028647
Its ammount | fat | carbs | protein | cal
>>36028581
>don't want to stop bulking
I honestly didn't think you worked out at all until I read that. I'm not trying to be a dick, and I feel bad saying it, but it's the truth. Quit bulking. Somebody is going to jump down my throat for saying this, but with your body you could easily be making lean gains while cutting. There is no reason for you to be bulking rn.
You don't look that bad. You're not a hambeast or anything. If you start lifting things that are actually heavy you could get somewhere in no time.
>>36028476
Far harder to overeat on clean foods than it is on processed shot you dumb fuck
>>36021460
I dont know how your work day goes but putting in extra effort the morning/day/week before and cooking everything and carrying it with you is really helpful
>>36028652
Thats if he was 0%
>>36018316
Chicken
Tilapia
Brown Rice
Broccoli
Bananas
Tren
I'm a good boy.
>>36029023
oh yeah shit, so it would be about 174.5lbs.
I now see how i failed math
On a cut, how do I ensure I lose fat and not musculature? Do I just lift on a caloric deficit?
>>36029043
High protein, heavy lifts, moderate deficit
Although I guess that last part is being called into question.
>>36029043
Yeah. And get your protein and get your sleep.
>>36029059
>>36029065
Thank you chaps.
Steady, maintainable effort, patience and some simple mathematics. That's all you need. I run a spreadsheet which logs and recalculates my daily calorie and protein targets as I drop and tells me how many days I have left till I hit my goal. I find it really helpful. I'm 5'10" and have gone from 39% BF @ 212lbs last September to 18% @ 164 right now. Got another couple of months till I hit 10% according to the sheet. Running a 750 daily deficit, lifting 4 times a week, couple of hours walking each day, almost never feel weak or hungry.
It's just numbers, get a spreadsheet.
3 weeks in. Lost 10 pounds. Was 300.
Protien, fiber and lifts.
I started running in September, but I didn't really change my diet until I started lurking here.
I was somewhere between 200-220 (at 5'10) when I started. Now I'm at 176. My target is 160-165.
I can wear everything in my closet now, from suits to military uniforms, it all fits comfortably.
>>36028302
it just looks like you're sucking your gut in really hard
>>36028302
>>36030644
he definitely is, and he thinks we cant tell lmao
>>36018316
My cuts going great!
Two weeks on dnp went from 15% to 11%.
Just need to maintain my diet and i should be beach bomb by june, hopefully. I decided not to weigh in at all until the month is over incase water weight
>cutting, lost 35kg so far
>last week I couldn't work out because I'm injuried
>last Wednesday, I'm losing fat and lean mass
>decide to decrease cal debt to maintain muscles
>last Friday
>urinary infection
>three days with fever
I'm feeling like shit. Yesterday I did light work out and I was fine, but today I'm not sure if I can have leg day. I'm thinking about having a cheat meal and do it tomorrow, after a good sleep.
>>36028581
>24%
mate try 30, you're fat as shit and have zero business bulking. Cut immediately.
Sticky
>>36031277
>injures and infected
Antibiotics murder the appetite and wipe out all of your gut bacteria. So buy some probiotic once you're off them and it might be as good as a damn fecal transplant. So at least you've got that in your pocket.
No bright side to injuries though. Chin up anyway little nigger. You can still make it.
>>36028306
>>36028332
pls help
>>36028884
this is what fatasses actually believe
Started at 230 last September, now at 182. People say I look average-looking now but with 20-22% bf, I doubt it (The electric bf% calculator at the gym gives a reading of 18% though). Is my progress good so far?
I am trying intermittent fasting to shed the pounds faster though.
>>36031549
that's great progress. Don't get bogged down in time limits, it takes as long as it takes. I don't mean don't set goals for yourself but don't get impatient.
>>36031568
Thanks bruh. I still got fatceps and my stomach is still flabby; I only look good with a shirt. I hope my appearance improves soon.
3pm and all i've had today is two black coffees, Wew lad.
>>36021290
>Steaks for free
You motherfucker.
Anyone else living with parents/housemates that love food way too much?
>cake in the oven in the morning for the hell of it
>snack run to kfc, popcorn chicken put on your desk
>ice cream filling up the freezer
>biscuits/peanuts lying around, crazy nice but calorie laden baileys yoghurt in the fridge
Cutting would be so much easier without all this shit around, god damn
>>36031835
So throw it in the trash you undisciplined scum.
>>36031835
hahaha, my wife and I are both gym rats, but when we got married we lived with my two fat ass parents for the first 4 months while our house was being built.
Once we moved out, I dropped 18 pounds and she dropped 12 in literally like 3 weeks.
>>36031883
I do, I've still lost 25kg over the last year
All I'm saying is it makes things much harder, not complaining that it makes it impossible
Don't be so quick to judge brah
>>36031884
Haha yeah, I house sat for a friend for a couple of weeks while they were away
Became 10x easier to cut when the only food in the house is what you bought
Congrats on getting a qt3.14 that loves lifting with you m8, living the dream
>>36020039
You can gain strength on a cut if you're still relatively new to lifting. Just make sure to not push it, it's a good way to hurt yourself.
I was used to consistent strength gains while cutting and I plateaued so I just tried harder and ended up fucking up my joints.
>>36031835
Once a week my family will get a takeaway, chinese, indian, pizza.. you know the drill. Anyway for the first few weeks when I decided to start getting /fit/ I would tell them I didn't want any but they would order my usual and guilt ME for wasting it when I didn't eat it. After the fourth week of this happening I had a go at them, told them they were stopping me from achieving my goals and they should be ashamed of themselves for tempting me to do something I didn't want to do. They cut that shit out and it has never happened again. This is me by the way >>36018452
>September: 75kg 20%bf
>February: 80kg 15%bf
Pic is my belt, it started at the red circle and now I'm down to the one in blue, still a bit loose so I might punch another hole tomorrow.
Clean bulk + lifts + cardio is what I'm doing right now.
I'm too scared to cut because I'm afraid of looking like a skelly. Anyone else?
>>36031977
better skelly that fatass mode imo. I'm cutting to skelly then doing a nice slow bulk. I am lifting whilst cutting so gaining a bit of muscle but the gains are minimal.
Strong black coffee in the morning, on IF.
How does this look brehs? Sadly no quark here were I live.
>>36031997
more veggies. Micros and fiber are important.
>>36031992
Oh definitely if you're close to being obese then being a skelly is better, but for the lack of better term, going from 'dad bod' to skelly instead of clean bulking and lifting right away seems to be the right choice for me.
>>36032017
What would you recommend?
>>36031997
You should cook the chicken. Salmonella bro.
>>36032022
spinach and broccoli are amazing. Low calorie, actually have decent macros and a good amount of fiber. Sounds weird but raw spinach is actually amazing in shakes if you use a blender. I put 100 grams of raw spinach in with my shake and you can't even taste it. Turns the shake green which looks weird but whatever. Reduce the amount of peanuts and add in some avocados.
I eat a vast amount of varied fruits and veggies so it's hard to make specific recommendations when my whole diet is essentially fruit and veg. Just try to eat more basically. Also if you can't for whatever reason a multi vit isn't going to hurt.
>>36032055
Yea I'm using multivitamin, as well as fish oil capsule.
I used to eat broccoli, I don't really like the taste, but I will look into it again. Thanks!
>>36032046
Thanks for the advice, it's just easier to count this way.
>>36031997
>Sadly no quark here were I live.
Make some yourself. It's really easy.
>>36018316
Pain and suffering as always, I have lost 40 lbs in like 5~ months, so that's nice.
>>36032167
You, I like you! Keep going breh, even through tough times!
>>36032175
Thank you friend, I am not obese anymore which is pretty sweet actually.
Guys im having a problem with my cut.
I weight 191 pounds, so i should eat 191 grams of protein a day right?
The thing is that i cant ingest the amount of meat necessary to get that amount of protein since i only make 3 meals a day (because of work). What should i do?
>>36028769
I've been working out for a few months
>Squat 225 3x5
>Deadlift 230 1x5
>Bench 165 3x5
>OHP 105 3x5
I'll take your advice though
>>36031347
Really? 30%?
Thanks
>>36032364
Then drink it mate.
Get scooping.
>>36032364
>191 pounds of protein
It's not per pound of body weight, it's per pound of lean body weight. That's what you would weigh with zero% body fat. There are calculators on google that will help you figure it out.
Not everyone agrees with that formula anyhow, but it's not like that much protein is gonna hurt anything but your farts, so have at it.
If you can't get enough through real food go buy whey or some other brand of protein powder. And ways remember to swallow your boyfriend's loads and not spit them out.
>>36032382
*Deadlift 245 1x5
Not that it really changes anything
>>36032403
Holy shit, im a retarded faggot for not realizing that.
Thx anon
>>36032364
You don't need 191 grams of protein you turbo fag
Remember, down the river not across the stream
>>36020039
I'm literally the exact measurements as when you started. What's your routine? Meals?
>>36018366
>mfw my friend's wife tried to tell me calories in calories out is a meme
>>36025655
holy shit 3 days a day?
how many pounds does one day equal?
>>36032978
>>36025655
I eat seven times day
and i have three preoteins
>>36028302
Wasn't sucking in...sorry, must've been the lighting in the dressing room. On the bright side, I dropped 2 pants sizes:) Can't wait to not be embarrassed of muh body
>>36033191
Why do you lie?
>>36028581
Why the fuck are you bulking? You should be cutting.
>>36032364
191 grams is completely unnecessary. I do bodyweight (in lb) *.83
Been cutting for the past 3 months, lost over 20 lbs. I've been going to the gym, improving every single day on squats, dl, bench, ohp, rows... everything. But this week and the last one i've plateaud. No more weight, no more reps... I thought I could still manage to keep losing weight and getting stronger for at least 3 more months, but maybe it's not possible.
I don't know, I'm a fucking n00b. What should I do? Maybe stop lifting and focus on cardio and then lift again? Keep on lifting even if I'm really not going to get stronger until I start eating my tdee or above again?
>tl;dr
How long can you lose weight and make strength gains as a complete noob?
>>36018452
man that's awesome, keep going bruh.
Should you try to up lifts until you can't add any more while cutting or should you just maintain lifts?
>>36018999
It's up to you, but you look very very good, cool tan/skim color and seems like you have a nice jawline. I'd let you fuck me if you weren't a douche or a /pol/scum.
>>36018336
but once you get lean enough you probably need to do cardio to get rid of stubborn fat.
I agree with the rest though.
Veggies should only refer to fibrous veggies like broccoli, spinach, kale etc
>>36020035
no it's not.
Meal timing is irrelevant for majority of people, but if you're a bodybuilder then it matters.
Like for example, I can't eat carbs around my workouts on ud2.0
>>36033556
Yeah
>>36033753
4 eggs, can of tuna one slice of bread for breakfast
Chicken, veggies and rice for dinner
200g. of low fat greek yogurt/curd with 2 table spoons of jam for supper
lost 13 pounds so far
6'3"
Cut
so i'm doing a max 2.300 cal a day
i have a pretty active life style and sport 4-5 times a week
do i need to reduce calorie intake more?
Fuck I hate cutting
>brb, lifts stalling
>brb, always tired and hungry
>brb, feel like I'm getting weaker
At least I can go back to clean bulking in a month and a half.
For anyone who wants a filler snack between meals, highly recommend pic related.
50 calories for a cup.
doing fasted cardio in the morning
skip a meal and makes it a lil easier to go low calorie. plus helps with fat burning a lil I think.
>>36018615
>None of that intermittent fasting shit
hmmmmmmmmmmmm
>>36035153
age/sex/height/weight
>>36018336
ok now post your body
>>36035296
20 m 1.83m 77.6kg
>>36019875
it looks like you're going to be a tiny faggot
>>36035313
you're a beanpole lad
eat at maintenance and consult the rippletits bible
>>36035345
am not
going for 75 kgs
>>36035153
High activity, high calorie (as long as below TDEE ofc) cut is godlike imo.
Ate Today:
>a shitty 8oz ribeye ~600kcal
>a 4.2oz fuji apple ~150-200kcal
Planning on eating chicken and lentils tonight. Or maybe chicken and plain Greek yogurt. Its not like the extra fiber from the lentils would unclog my Bowels at this point. Not even the ephedrine and caffeine are doing that anymore :/
>>36019875
>immediately before bed
>500 calorie meal with ~30g protein
why
>>36019875
>No breakfast
Literally never gonna make it
>>36018316
i'll eat 500-1000 calories below TDEE for 3-4 days then binge for 2 days 1000-2000 calories above my TDEE each day. why does my willpower suck so much.
>>36035237
I looked it up, that's terrible. 50 calories for 16 grams, I could eat 150 grams of broccoli for that many calories and it would have more protein too.
How fast should you cut? 1lb per week? .5lbs?
I'm 6'2 270 pounds (I used to be 306) and starting today I'm going to eat at 1500 calories for about a month just to see how it goes.
>>36019875
m8 this looks great and is almost exactly what I do, except I rock the ~500cal meal an hour before workout instead of before bed.
maybe its a psychological thing, but I love going to bed hungry. You know how DOMS can be the best feeling in the world? Hunger when I'm drifting to sleep just makes it feel like my cut is working.
>>36023561
how you cook them beans and potatoes?
>>36018316
Still really overweight been cutting calories for about 1 month 2 wks now weigh about 89-90kg now started at 96kg don't really eat shit through the day I just eat a big dinner at night aim for 1400 calories a day or less.
>been cutting hard for a while now
>350-220
>past couple of days
>all strength, motivation, energy completely gone
>lifts went to complete and utter shit, was repping nowhere near what I used to, form was shit
>same story when I ran today
>worried about how shit I'll be at the gym tomorrow
>but hey at least my plateau finally passed and I whooshed down to 215
wad da fug is happening brahs
I'm torn between wanting to gain muscle and wanting to lose fat
h e l p
>>36038831
Careful m8, don't fall into the trap of cutting & bulking too hard. You'll just end up bulking on fat & cutting off muscle. You have to go slow, rushing the process will just slow it down more or even cause reverse progress.
>>36038844
I eat about 2k calories a day is the thing, considering the only I exercise I do in a week is 1-1.5 hours lifting, 30 minutes running (off days), that doesn't really seem like an extreme defecit to me.
>>36038831
Do you still have more fat to cut? If so, take a two week break from your diet. Recalculate your BMR/TDEE and eat at it for 2 weeks - no more no less.
>Restores all your glycogen stores
>Gives you psychological relief from cutting for so long
>Allows your endocrine system to balance out
Do not continue to cut hard if you've lost your strength/motivation - that's a sign of metabolic damage. Don't confuse this with metabolic syndrome (TBF I may have the terms interchanged) but if you press on when your body isn't ready you may set yourself back a couple of months down the road.
>Eat at maintenance
>Lift heavy
>After 2 weeks return to your cut
>>36018336
This desu senpai
If you're eating the right foods (literally only meat and veggies) and live a busy enough life (ie student or job or both) then it's quite difficult to over eat calories. The trick is staying with it and not falling for cheat days etc...
>>36038862
If your lifts are going to shit then I'd add back 50-100 cal per week until your lifts stabilize. Your lifts should stay the same or go up when you're cutting. Make sure you eat big before the gym during a cut as well.
>>36038937
My lifts were going up the past month or so.
I quit my job and started college the beginning of January, upped my 3x5 to 5x5s and started doing cardio on off days to compensate for the lowered activity level of not having a job.
Honestly I think I might just be freaking out over having an off day. I'll see how I do at the gym tomorrow and asses my plan from there.
>>36038882
>two week break from diet
but I'm so close to being not-obese BMI for the first time since elementary school.
Do I have to?
>been consuming 1200 calories based on a calculator and MFP in order to lose weight
>just tried the scooby calculator and it wants me to eat 1480kcal
Who do I believe
For context;
>22
>Fem
>Sedentary (computer, but power walking/jogging couple times a week)
>165cm
>74.1 kg (down about 4-5kg this past 2 months)
>>36039032
>upped my 3x5 to 5x5s
I'd suggest dropping back down to 3x5 and then see how you feel - especially if you want to continue your cut.
I'd also suggest a refeed day once every 2 weeks. This is not a cheat day, this is not a binge day. Take your lean body mass (probably somewhere around 170 lbs) and eat 2-3 grams of carbohydrates per pound of lbm over the course of 5 hours. So ~400 grams of carbs from pasta, potatoes, rice, etc. Don't go crazy with the fats - you can add a tablespoon of sour cream to your baked potatoe, but no alfredo sauce, no garlic butter sauce, etc. Absolutely minimal carbs from sugars. This will completely replenish your glycogen stores and give you a little mental break.
Go with mashed sweet potatoes and a tablespoon of butter with cinammon and nutmeg/pasta in a vegetable and ground beef ragu - etc.
If you have to lift 5x5 take the 2 week break.
>>36039112
Stick with one limit and see how you do. If you aren't losing fast enough, drop to the other. If you are too hungry and tired but losing weight, up it a little.
>>36039112
Your body is a unique bio-mechanical system with it's own personal rates of efficiency. Try 1480 calories for a week and compare how you feel and how much weight you've lost to when you were consuming 1200.
>>36038831
Have a refeed day (3-4k cals) it'll help your mind and fill you out again. Then continue your cut like you were doing.
