Anyone cutting after a bulk?
Replies
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I am in the final stages of tweaking my workout. Diet went pretty well this week on UD2, so i feel i can be compliant on it. Sunday i leave for Italy for work, ao after i get back, will be hard core UD2.
Oh wow Italy... how long are you going for? I hope you enjoy all the food, I am jealous!
Sunday through Saturday. We have a fairly packed agenda, so i probably won't have too much time to have free time. But hoping to get some good food.2 -
Only one more week until a mini getaway, I know it's too late and I can't lean down that much or anything, but I do want to focus hard. I don't really need to do anything since all my dresses fit PERFECTLY.. but I really just want to give myself more of a cushion and debloat a bit so I don't look pregnant the whole time with all the foodz and alcohol, heh.
I am finding really bitter foods are my secret to success this time around! I make an iced coffee protein shake, and between the unflavoured whey and espresso, it is really bitter... I find it kills my hunger like crazy. I don't know if it's the protein plus bitter combo but hey it works. I also incorporate 100% chocolate, salad greens like arugula, dandelion greens and radicchio which help as well. Has anyone else found this too?
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Hope everyone's doing well. Overall, I've been alright, but this perma-cut is just wearing on me. I finished June pretty well and crept my moving average down to right at 173 for the first time since March. However, since the fourth I've been really struggling with adherence and I'm averaging +250 cal/day over TDEE for the last two weeks. Holiday gatherings and work functions this week certainly haven't been my friend but they're things for which I should've/could've been better prepared and choices that resembled steering into the skid more than an attempt at mitigating damage. I'm waffling about just staying the course and trying to force myself to be more accountable or trying something like PSMF or RFL, not because they're magic, but because I feel like I'm not trustworthy to make the correct adult decisions and not eat like a kid who just got back from fat camp if presented with the opportunity to do so.
Any and all insight appreciated, as always. Curious whether those here think I need to be talked down from this ledge or just shoved off.
If you've gone 2 weeks in surplus, you could just go one week more at maintenance and then dive into an aggressive mini-cut of 4 weeks. From a practical standpoint, you could plan out all meals each week. That way there's no way you can lie to yourself about whether you have room for a beer or donut or whatever is tempting you.0 -
Hey all,
I am about to start cutting in a few weeks, just wondering if anyone else is in the same boat.. either currently cutting or about to start. Would love to talk about different techniques (calorie cycling, refeeds, diet breaks), macros, calories, program modifications (if any) that you go with while you lean down.
I am wrapping up a 7 month bulk where I gained13-14lbs. I will probably cut for about 3 months, to lose 6-8lbs
I am going to spend about a week at maintenance tapering the calories down, then go into a fairly slower cut... 0.5lb per week or so. I usually keep my protein at 1-1.2g per lb, and I calorie/carb cycle, so I have two low days, three moderate days and two high days. I don't track very often (the odd meal or just protein sometimes) so it is mostly a guesstimate. I am going to try to implement more diet breaks this time, at least one in the middle to give myself a bit of a break.
My training I keep about the same, maybe do a bit more strength, but I don't touch it too much.
Curious to know what you all do!
Im not gonna pretend like I know all of this, but this may seem like a super dumb question but why do people bulk?
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rickiimarieee wrote: »Hey all,
I am about to start cutting in a few weeks, just wondering if anyone else is in the same boat.. either currently cutting or about to start. Would love to talk about different techniques (calorie cycling, refeeds, diet breaks), macros, calories, program modifications (if any) that you go with while you lean down.
I am wrapping up a 7 month bulk where I gained13-14lbs. I will probably cut for about 3 months, to lose 6-8lbs
I am going to spend about a week at maintenance tapering the calories down, then go into a fairly slower cut... 0.5lb per week or so. I usually keep my protein at 1-1.2g per lb, and I calorie/carb cycle, so I have two low days, three moderate days and two high days. I don't track very often (the odd meal or just protein sometimes) so it is mostly a guesstimate. I am going to try to implement more diet breaks this time, at least one in the middle to give myself a bit of a break.
My training I keep about the same, maybe do a bit more strength, but I don't touch it too much.
Curious to know what you all do!
Im not gonna pretend like I know all of this, but this may seem like a super dumb question but why do people bulk?
Combined with a proper lifting program it’s the fastest way to add muscle mass. The only other option is what is called a “recomp” or body recomposition. Not much use for a skinny guy (or gal) trying to get jacked as you maintain whatever your current weight may be.
Bulking is just eating enough of a surplus so you have the materials to build mass and muscle. Of course, you add fat too - which is why people also “cut” 0 -
rickiimarieee wrote: »Hey all,
I am about to start cutting in a few weeks, just wondering if anyone else is in the same boat.. either currently cutting or about to start. Would love to talk about different techniques (calorie cycling, refeeds, diet breaks), macros, calories, program modifications (if any) that you go with while you lean down.
I am wrapping up a 7 month bulk where I gained13-14lbs. I will probably cut for about 3 months, to lose 6-8lbs
I am going to spend about a week at maintenance tapering the calories down, then go into a fairly slower cut... 0.5lb per week or so. I usually keep my protein at 1-1.2g per lb, and I calorie/carb cycle, so I have two low days, three moderate days and two high days. I don't track very often (the odd meal or just protein sometimes) so it is mostly a guesstimate. I am going to try to implement more diet breaks this time, at least one in the middle to give myself a bit of a break.
My training I keep about the same, maybe do a bit more strength, but I don't touch it too much.
Curious to know what you all do!
Im not gonna pretend like I know all of this, but this may seem like a super dumb question but why do people bulk?
As mentioned... people bulk to add muscle mass/gain weight/build their frame/work on their body composition.
I personally started bulking because I was at the bottom of a healthy weight and was so tiny with no shape I had nowhere else to go... so I had to start gaining weight. After my first bulk I was hooked. While it is not a fast or easy process, the body composition changes I have seen have been incredible. I don't compete nor do I look like a bodybuilder but I have built my dream body from the ground up. It has been very rewarding and fun for me. However, bulking is not for everyone as it can be a very mentally and physically taxing process.1 -
So my weight drop has leveled off, I haven't lost any more on the scale since I posted a couple weeks ago, but we've also had a couple trips and family events where my diet has not been on track. It's funny, I thought summer would be an easy time to cut, so much fresh produce and fresh air, but it occurs to me now, unless I lock myself into the house for a few months, cutting won't come easily any time of the year :-) I lowered my calories this week to compensate for a diet break last week when we were on vacation. Two days into a lower deficit and I feel good. The real struggle is like 5 days into a bigger deficit, then my body settles in. Sometimes I almost dread a vacation because even though I try my best to stay on track, it still throws me off so much and it takes so much time to get back into routine afterward. (But only *almost*- it was a great time.)0
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I started my cut 2 months ago with the objective of losing 1 pound per week, but I notice lately my strength has gone down. I increased it with the aim now of losing 0.5 lbs/week. I think on my next cut, I'll start off right away at 0.5 lbs / week weight loss rate, it may take me longer to reach my goal weight, but I prefer maintaining my strength than losing it.0
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Yea @EmbeeKay summer is hard. I can only handle a 0.5-0.75lb per week deficit somewhat comfortably...any more than that and I am not a happy camper (like right now for example)
@fb47 Unless you have a competition or something coming up, then yea you don't really have to rush (I mean you don't want to take a year to cut or anything, but 0.5lb per week is great rate of loss in my books)0 -
Yea @EmbeeKay summer is hard. I can only handle a 0.5-0.75lb per week deficit somewhat comfortably...any more than that and I am not a happy camper (like right now for example)
@fb47 Unless you have a competition or something coming up, then yea you don't really have to rush (I mean you don't want to take a year to cut or anything, but 0.5lb per week is great rate of loss in my books)
I am thinking of sticking in a 10 lbs range, bulking till I hit 170 lbs and cutting until 160. The first month of a cut, I would go at maybe 1lbs per week and then stick with 0.5 lbs after. Best of both worlds since I'll be losing a lot of weight in the first month, because of water weight and then I would have like 4-5 lbs to lose at 0.5 lbs per week.1 -
Yea @EmbeeKay summer is hard. I can only handle a 0.5-0.75lb per week deficit somewhat comfortably...any more than that and I am not a happy camper (like right now for example)
@fb47 Unless you have a competition or something coming up, then yea you don't really have to rush (I mean you don't want to take a year to cut or anything, but 0.5lb per week is great rate of loss in my books)
I am thinking of sticking in a 10 lbs range, bulking till I hit 170 lbs and cutting until 160. The first month of a cut, I would go at maybe 1lbs per week and then stick with 0.5 lbs after. Best of both worlds since I'll be losing a lot of weight in the first month, because of water weight and then I would have like 4-5 lbs to lose at 0.5 lbs per week.
Yea that's a good way to do it, typically the leaner you are the harder it gets and a slower loss when you are close to the end and down to the grind can help.
I am doing a 4 day ultra mini-cut from my cut.
So basically going a bit aggressive just to drop some wata and extras... kind of pointless since I will be on a plane on Friday... and I will eat all the things shortly after, we will see how it goes 0 -
Yea @EmbeeKay summer is hard. I can only handle a 0.5-0.75lb per week deficit somewhat comfortably...any more than that and I am not a happy camper (like right now for example)
@fb47 Unless you have a competition or something coming up, then yea you don't really have to rush (I mean you don't want to take a year to cut or anything, but 0.5lb per week is great rate of loss in my books)
I am thinking of sticking in a 10 lbs range, bulking till I hit 170 lbs and cutting until 160. The first month of a cut, I would go at maybe 1lbs per week and then stick with 0.5 lbs after. Best of both worlds since I'll be losing a lot of weight in the first month, because of water weight and then I would have like 4-5 lbs to lose at 0.5 lbs per week.
Yea that's a good way to do it, typically the leaner you are the harder it gets and a slower loss when you are close to the end and down to the grind can help.
I am doing a 4 day ultra mini-cut from my cut. So basically going a bit aggressive just to drop some wata and extras... kind of pointless since I will be on a plane on Friday... and I will eat all the things shortly after, we will see how it goes
Enjoy your trip to my hometown 1 -
Yea @EmbeeKay summer is hard. I can only handle a 0.5-0.75lb per week deficit somewhat comfortably...any more than that and I am not a happy camper (like right now for example)
@fb47 Unless you have a competition or something coming up, then yea you don't really have to rush (I mean you don't want to take a year to cut or anything, but 0.5lb per week is great rate of loss in my books)
I am thinking of sticking in a 10 lbs range, bulking till I hit 170 lbs and cutting until 160. The first month of a cut, I would go at maybe 1lbs per week and then stick with 0.5 lbs after. Best of both worlds since I'll be losing a lot of weight in the first month, because of water weight and then I would have like 4-5 lbs to lose at 0.5 lbs per week.
Yea that's a good way to do it, typically the leaner you are the harder it gets and a slower loss when you are close to the end and down to the grind can help.
I am doing a 4 day ultra mini-cut from my cut. So basically going a bit aggressive just to drop some wata and extras... kind of pointless since I will be on a plane on Friday... and I will eat all the things shortly after, we will see how it goes
Enjoy your trip to my hometown
Yeeee I know! Thanks I will 0 -
On first proper cut, have went down on weight previously but I’m doing everything to maximise my cut this time.
9.5 weeks in down from 187lbs to 171lbs. After first weeks lose (water weight) it has been 1.6lb week loss at max and 0.4lb week at minimum loss. Generally about 0.8-1lb per week.
Anyway I’m getting a bit disheartened tbh I was the exact same on my last cut, when I got to 170 i snapped I reverted to a bulk which was far to fast and worked my way quite quickly back to that 187lbs.
Today in the gym someone said to me you’re looking so well, very lean, have lost so much weight. Great I thought till they said it again and pointed to their traps, shoulders and biceps
on fairness they did also point to their belly.
Anyway when I think about it at 187lbs or when closer previously to 200lbs my muscles are pushing out from my t shirt, particularly the arms/shoulders and I guess in some way the belly.
Is this just because at a higher body fat the muscle has extra flab that makes it appear bigger?
In fairness they weren’t trying to be disrespectful, this persons goal is to be slim, where my goal is to be ripped.
Being in a 10 week deficit what’s anyone’s thoughts on muscle fullness? Like I’ve read something about water depletion and being in a deficit for a longer term can result in less pumps and fullness but that when you go back to maintenance that fullness returns.
I feel like I’m not lean enough yet and really just looking for encouragement to push through. I want to be ripped once in my life and then go to a slow surplus.
Has anyone else noticed muscles going a bit flat in a way? Is that just something to push through to get to the ultimate goal? Is it something as daft as I should dump the large t shirts and go for a medium lol0 -
@Tic78 I find at a higher bodyfat some of my muscles seem to pop or look larger/bulkier because of the fat on top. Sometimes as you lean down, the muscles can start to look flat especially if you are cutting carbs. This happens to me but usually right at the end when I am very lean. I do find I look better when I return to maintenance after a cut, the muscles are fuller and I look better.
And yea if your clothes aren't fitting you right, which is very normal during a cut, go down a size so they fit you. You will look better and feel more confident.1 -
@Tic78 I find at a higher bodyfat some of my muscles seem to pop or look larger/bulkier because of the fat on top. Sometimes as you lean down, the muscles can start to look flat especially if you are cutting carbs. This happens to me but usually right at the end when I am very lean. I do find I look better when I return to maintenance after a cut, the muscles are fuller and I look better.
And yea if your clothes aren't fitting you right, which is very normal during a cut, go down a size so they fit you. You will look better and feel more confident.
Hi thanks for the reply. The comment just made me worried I’m burning muscle instead of fat.
In theory I have been hitting my macro goals for almost a year now. I always make sure to hit my protein and fat minimums and let carbs fall where they will but in general my daily carb intake is 125-175g. Not sure if that’s classed as low carb, guess perhaps during a cut? Like when I go back to a bulk or maintenance then it’s just carbs I will be increasing at first.
Guess I just needed to vent. Not sure why I always crumble at this weight, I would say at most I have another 5-6lbs to lose.
Last time I was here I added creatine and the initial water weight pushed me over the edge, guess these things affect you when you’re a scale watcher like me.
So the plan is lose another 5-6lbs, add creatine, let the water weight settle, reverse diet adding 100 or so cals a week back to maintenance. Rather than bumping the cals 1000 extra per day and freaking out when that weight rushes back on!
Good luck everyone on their cuts0 -
@Tic78 I find at a higher bodyfat some of my muscles seem to pop or look larger/bulkier because of the fat on top. Sometimes as you lean down, the muscles can start to look flat especially if you are cutting carbs. This happens to me but usually right at the end when I am very lean. I do find I look better when I return to maintenance after a cut, the muscles are fuller and I look better.
And yea if your clothes aren't fitting you right, which is very normal during a cut, go down a size so they fit you. You will look better and feel more confident.
Hi thanks for the reply. The comment just made me worried I’m burning muscle instead of fat.
In theory I have been hitting my macro goals for almost a year now. I always make sure to hit my protein and fat minimums and let carbs fall where they will but in general my daily carb intake is 125-175g. Not sure if that’s classed as low carb, guess perhaps during a cut? Like when I go back to a bulk or maintenance then it’s just carbs I will be increasing at first.
Guess I just needed to vent. Not sure why I always crumble at this weight, I would say at most I have another 5-6lbs to lose.
Last time I was here I added creatine and the initial water weight pushed me over the edge, guess these things affect you when you’re a scale watcher like me.
So the plan is lose another 5-6lbs, add creatine, let the water weight settle, reverse diet adding 100 or so cals a week back to maintenance. Rather than bumping the cals 1000 extra per day and freaking out when that weight rushes back on!
Good luck everyone on their cuts
Believe me, what you are going through is so normal. When I start to get close to the same weight I was before I PANIC because I feel like I look the same (or very similar)... comparing progress photos can help reassure you. Also, this whole process is very slow. It is like taking 10 steps forward, and 8 steps back... and you almost feel back where you started... but with time... 2 steps + 2 steps + 2 steps.... it adds up.
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Believe me, what you are going through is so normal. When I start to get close to the same weight I was before I PANIC because I feel like I look the same (or very similar)... comparing progress photos can help reassure you. Also, this whole process is very slow. It is like taking 10 steps forward, and 8 steps back... and you almost feel back where you started... but with time... 2 steps + 2 steps + 2 steps.... it adds up.
Thank you for the motivation. I will keep going and put more faith in the process
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@tic78, I am/have been in the same boat, coincidentally at a very similar weight range. I get the most compliments/comments about looking like I've been working out when I'm 180-185 and generally like how I look when clothed. Of course what everyone else doesn't see/perceive is how much fat is contributing to that size and the soft areas that only show when the clothes come off. I also struggle to get below 170 and have started ill-conceived bulks from there in the past as well. Being overweight through most of adolescence I used to struggle mentally with eating enough to appropriately build muscle which hindered my gains as a beginner, now I find the opposite is true, as you described, that psychologically my big concern now is feeling too small and feel the pull to shift into a bulk. It's definitely a grind some days but the evidence is there to support getting to a low body fat percentage before starting a bulk that you just have to practice patience and trust the process.
FWIW, I definitely agree with Stef that going down a size will shift the perception of your size. Since getting into better shape over the last few years I prefer my clothes to fit a little snug and wear a small in most brands but others often guess I wear mediums or larges (40-42" chest, 32' waist).1 -
@steveko89 I agree with everything you have said, it’s funny when I’ve seen your previous posts I felt that we are at a very similar place in terms of weight and mindset.
The t shirt comment wasn’t me being really serious, I was always a large and always in the main carried my body fat mainly on the stomach and lower back rather than on the arms or legs. I guess that extra 15lbs or so did help make what muscles I have stick out further but as you say it’s really just extra body fat and prob actually going down a size or so will make me look bigger again or at least feel better.
Totally agree about being over weight previously. I need to make this the last time for major weight loss without my weight fluctuating so much. If I can get down and just work on a slow 10lb bulk I will be happy.
How is you’re cut going? Do you take creatine?0 -
@Tic78, my cut's going ok, I guess? I hit as high as 179 towards the end of May (177 by weekly average) and had a good run getting down to 173 by weekly average (single day low of 171.8) over six weeks. Fourth of July and assorted work events have had me averaging a few hundred over maintenance for the last two weeks and that weekly average is creeping back close to 174. This week has been better and next week marks eight weeks out from an event for which I like to look my best. Thinking I'll finish this week with the approach of hitting the window between my target calories (~600 calorie deficit) and maintenance. My social calendar should allow for me to really buckle down and cut well for the next 6 weeks, then refeed up to or close to maintenance for <2 weeks to fill back up a little for the event. On paper, if I can replicate that 4 lbs in six week cut I had through June I'll get down to around 170, which should put me in the ~13%BF range, on paper at least. After that I think I really need to get down to 165 or so to be in a place I can ride a lean bulk/recomp+ on autopilot for a while and be pretty happy with the state of things.
I do take creatine, usually mix it with my preworkout. I'm a big fan of MyProtein, that's where I get whey concentrate, creatine, and preworkout. That with a mulitvitamin is the extent of my supplementation. Gettng closer to 30 I've considered some natural testosterone boosters and things but haven't delved deep into the specifics of what works, if anything.1 -
Thanks Steve glad it’s going well. Looking at another 6 weeks or so myself but tempted to up the calories a bit as really starting to feel it now. Will also add some creatine, will just go with 5g per day rather than having a loading phase. I switched from optimum nutrition to myprotein about 6 months ago, really like there products and much more reasonably priced. I had assumed they were a uk based company, not tried there creatine but will give it a go. They recently sent me some protein brownies on one of they’re promotions, were really good, can hardly wait for bulking season!
Not considered test boosters, recently turned 40 so I don’t think you need to worry about that just yet! All the best with the cut0 -
Ahh finally time for a diet break. I think I've earned it right? I've lost about 7 lbs since May, and it wasn't too bad until this past week when I pushed it a bit more. Aside from tracking protein on some low days, this was all done intuitively (without logging my intake). *pats self on back*
I don't think I have much more to lose, but I am not happy stopping here. I will try another 3 lbs and then throw in the towel.4 -
Fly back to the States tomorrow and excited to get back on track and run UD2 through a full cycle. Workout is planned already, so i am really pumped.2
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Been cutting on 2800 calories. Almost lost 5kg and still about 10kg to go. Decided to increase protein (230g) and limit carbs eating 2300 calories a day. Each Saturday having a high carb refeed day at about 5000 calories. This will be an average daily calories of about 2650 each week. I hope this will speed up fat loss and keep me motivated.0
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...Gettng closer to 30 I've considered some natural testosterone boosters and things but haven't delved deep into the specifics of what works, if anything.
Save your money, none of them work. If they did, they would be controlled substances - like the things that do actually work. Head over to examine.com and read up on any of them before you open your wallet.
All the ones that were even the slightest bit effective went out the window with the Anabolic Steroid Control Act of 2004. It included all the prohormones (remember MLB sluggers and androstenedione in the ‘90s?), analogs/"designer steroids", etc.1 -
...Gettng closer to 30 I've considered some natural testosterone boosters and things but haven't delved deep into the specifics of what works, if anything.
Save your money, none of them work. If they did, they would be controlled substances - like the things that do actually work. Head over to examine.com and read up on any of them before you open your wallet.
All the ones that were even the slightest bit effective went out the window with the Anabolic Steroid Control Act of 2004. It included all the prohormones (remember MLB sluggers and androstenedione in the ‘90s?), analogs/"designer steroids", etc.
Thanks, Anvilhead. That's what I was assuming; like I said, I hadn't really dived in to boning up about them but that saves me a trip to Examine.
FWIW, I do remember mid/late 90s steroid era of baseball, fondly in fact.1 -
I've just finished a cut after a year long bulk. Tough, but worth it for the results! I stuck to a calorie deficit diet split 40/40/20 and gradually decreased this as weight loss plateaued.1
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Ok back from the weekend getaway, now going to have a maintenance week/diet break... and see where to go from here.
Like I said I want to cut a bit more, but I am not going to be running another bulk in the fall so I am not in a rush to get super lean or anything. I might even maintain/recomp soon if I get fed up. I am happy with my physique and the muscle I put on. I can't see myself running more bulks unless it's to get back here (ie if I end up losing muscle and have to build it back up again). Of course I'd love more glutes, but trying not to be greedy because that might come with too much leg growth which I would not prefer.
Hope you are all doing well.
@sharifsahmed what are your plans now, are you going to maintain or run another bulk?2
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