Anyone cutting after a bulk?
Replies
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adammokhtar1982 wrote: »Hi guys - I’m attempting my first cut by gradually restricting calories when when things get static on there, keeping my protein around 1g per lb, aiming for a 40:30:30 split on macros (carb first), and seeing a drop in weight of around 1.5lbs per week.
I’d really like any pointers / recommendations as this is new ground for me and don’t want to undo my hard work.
Doing resistance band training 2 times a week, conditioning 2 times a week and running 5-10k per week.
Looking to up resistance and drop conditioning while leaving running in there for time being, but that’s just my idea at the moment. Would love your thoughts!
Last time I cut down I went from around 187-188ish to around 169ish...
What really worked for me was simply removing one thing at a time from my daily diet until I was somewhere between 2k-2.2k cals/day... But it was never about the number as much as it was about removing things from my diet until the scale started to drop at a rate I was happy with...
It took about a month of *kitten* around before I finally got serious about it... The real real trick for me has always been controlling those extra cheats at the end of the day (kids leftovers / cookies 😂) and my weekend meal where I'd take the family out for dinner, because I couldn't expect them to just not eat out while I do this), but split the meal in half and take the rest for lunch the next day and it worked...
Christian Guzman has a pretty good summer shredding YouTube series... The guy is kind of a douche honestly but when you see him all spaced out and half coherent because of the calorie restriction, it's pretty motivating 😂...
Best of luck Bro ✌🏼0 -
Mr_Healthy_Habits wrote: »adammokhtar1982 wrote: »Hi guys - I’m attempting my first cut by gradually restricting calories when when things get static on there, keeping my protein around 1g per lb, aiming for a 40:30:30 split on macros (carb first), and seeing a drop in weight of around 1.5lbs per week.
I’d really like any pointers / recommendations as this is new ground for me and don’t want to undo my hard work.
Doing resistance band training 2 times a week, conditioning 2 times a week and running 5-10k per week.
Looking to up resistance and drop conditioning while leaving running in there for time being, but that’s just my idea at the moment. Would love your thoughts!
Last time I cut down I went from around 187-188ish to around 169ish...
What really worked for me was simply removing one thing at a time from my daily diet until I was somewhere between 2k-2.2k cals/day... But it was never about the number as much as it was about removing things from my diet until the scale started to drop at a rate I was happy with...
It took about a month of *kitten* around before I finally got serious about it... The real real trick for me has always been controlling those extra cheats at the end of the day (kids leftovers / cookies 😂) and my weekend meal where I'd take the family out for dinner, because I couldn't expect them to just not eat out while I do this), but split the meal in half and take the rest for lunch the next day and it worked...
Christian Guzman has a pretty good summer shredding YouTube series... The guy is kind of a douche honestly but when you see him all spaced out and half coherent because of the calorie restriction, it's pretty motivating 😂...
Best of luck Bro ✌🏼
Also... Because I could go on about this *kitten* all day lol...
Get yourself a cheap pair of calipers and a tape measure... Look up the navy body fat test method and look up how to pinch your abdomen...
You can use these tools to make sure you are losing body fat and not just simply getting smaller and losing muscle...
Although admittingly I use these more so when I'm gaining to make sure I'm not adding too much fat...
But you may simply be able to lose fat, build muscle and keep your weight relatively the same while achieving your desired look... Especially if you are new to all this..
The calipers and tape measure will help you to tell if you are losing fat, even if the scale is not dropping...0 -
Weight is up about 4 lbs. It was my friend's kids bday, so i had "a little" ice cream cake
. But also had a root canal, so i have had some more carbs than usual. I am definitely learning that i much prefer my carbs later in the day because when i eat them for breakfast, i am hungry all day. 2 -
Weight is up about 4 lbs. It was my friend's kids bday, so i had "a little" ice cream cake . But also had a root canal, so i have had some more carbs than usual. I am definitely learning that i much prefer my carbs later in the day because when i eat them for breakfast, i am hungry all day.
Same. I pack my breakfast with as much protein as possible.2 -
quiksylver296 wrote: »Weight is up about 4 lbs. It was my friend's kids bday, so i had "a little" ice cream cake . But also had a root canal, so i have had some more carbs than usual. I am definitely learning that i much prefer my carbs later in the day because when i eat them for breakfast, i am hungry all day.
Same. I pack my breakfast with as much protein as possible.
Yea, it seems i need to do it for breakfast and lunch. And then i am pretty free for dinner as long i get enough protein.2 -
quiksylver296 wrote: »[
How much do you plan to lose in total? Because 1.5 pounds per week is awfully high.
Also, I would be doing quite a bit more resistance training (I assume you can't lift actual weights because of COVID?), at least 4 days per week
To be more accurate it seems like around 1lb but looking at other comments that seems high so thanks for pointing that out.
I was looking to up my resistance training for sure so appreciate that too. It’s in line with my intentions. 💪1 -
Mr_Healthy_Habits wrote: »Also... Because I could go on about this *kitten* all day lol...
Get yourself a cheap pair of calipers and a tape measure... Look up the navy body fat test method and look up how to pinch your abdomen...
You can use these tools to make sure you are losing body fat and not just simply getting smaller and losing muscle...
Although admittingly I use these more so when I'm gaining to make sure I'm not adding too much fat...
But you may simply be able to lose fat, build muscle and keep your weight relatively the same while achieving your desired look... Especially if you are new to all this..
The calipers and tape measure will help you to tell if you are losing fat, even if the scale is not dropping...
The more help the better man so appreciate the guidance! I’ve got some callipers but didn’t think to use them here - of course that makes sense! I’m taking measurements weekly and seeing some places decrease, others maintain and other areas decrease so definitely by measuring using callipers that seems like a really good direction to go.
Regarding calories, I’ve dropped from gain at around 3000 down to 2400 currently over a 4 month period. Was thinking about another reduction but might switch my training first and then look at that.
Probably, moving forward I’ll measure using the method you described, not seek too high a reduction in weight as it seems that’s def problematic and increase my resistance training.
Thanks for your help guys! 😃0 -
adammokhtar1982 wrote: »quiksylver296 wrote: »[
How much do you plan to lose in total? Because 1.5 pounds per week is awfully high.
Also, I would be doing quite a bit more resistance training (I assume you can't lift actual weights because of COVID?), at least 4 days per week
To be more accurate it seems like around 1lb but looking at other comments that seems high so thanks for pointing that out.
I was looking to up my resistance training for sure so appreciate that too. It’s in line with my intentions. 💪
1-1.5 lbs seems aggressive when not lifting heavy to help discourage muscle loss.
This is a study about bodybuilding prep and muscle loss with this nugget from the abstract:
Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency.
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-201 -
adammokhtar1982 wrote: »quiksylver296 wrote: »[
How much do you plan to lose in total? Because 1.5 pounds per week is awfully high.
Also, I would be doing quite a bit more resistance training (I assume you can't lift actual weights because of COVID?), at least 4 days per week
To be more accurate it seems like around 1lb but looking at other comments that seems high so thanks for pointing that out.
I was looking to up my resistance training for sure so appreciate that too. It’s in line with my intentions. 💪
1-1.5 lbs seems aggressive when not lifting heavy to help discourage muscle loss.
This is a study about bodybuilding prep and muscle loss with this nugget from the abstract:
Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency.
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
With respect a general cut and a bodybuilding prep are two completely different animals, I easily loose over 2lb per week on a cut without any muscle loss, but at the start prep it’s more like 1lb and less then .5lb nearing the end0 -
I"ve been using the macro count and resulting cal total I got from RP. It's considered a cut for sure. Cals 1,417 Protein 145, Fat 53 and Carbs 90. Scale is pretty stuck at 170+/- but I'm pretty worn out. MFP macros do not equal RP macros because MFP counts ALL macros whereas in RP you only count the primary macro. For example, a piece of beef would be 25g protein, that's it. No fat included in the numbers. You just have to make sure you are choosing low fat protein source. I think that's where I'm cutting myself short.0
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This is a study about bodybuilding prep and muscle loss with this nugget from the abstract:
Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency.
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
Going to see how my number fit in this. thanks for the reference.0 -
Weight is up about 4 lbs. It was my friend's kids bday, so i had "a little" ice cream cake . But also had a root canal, so i have had some more carbs than usual. I am definitely learning that i much prefer my carbs later in the day because when i eat them for breakfast, i am hungry all day.
Weekly update: huge fluctuations in weight this week between some additional carbs and the antibiotics for my root canal. Gonna see if i can track a bit better this week.2 -
Officially back to pre prep weight
Feeling a lot more energetic and strength has returned nicely. Planning on maintenance until a decision is made about reopening the gyms, then either back into prep or very slow bulk till early next year3 -
Officially back to pre prep weight
Feeling a lot more energetic and strength has returned nicely. Planning on maintenance until a decision is made about reopening the gyms, then either back into prep or very slow bulk till early next year
So what exactly is prep weight?
Not the number but relative to stage weight, and... Bulking weight?1 -
Back to 221lb
I was down to 211lb with stage weight
Guesstimated at around 202-205lb
Profile pic is at 221lb at start of prep in jan2 -
I've dug up my old FitBit Blaze, just for fun. However, MFP will adjust my daily calorie and macro goal UP when I'm active. I don't want to see that. I found the setting for "negative" adjustments but is there a way to turn it off altogether or just put my fitbit back in the drawer?
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My scale broke. Not sure what that says about how my cut is going. :laugh:2
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theclaw900 wrote: »I've dug up my old FitBit Blaze, just for fun. However, MFP will adjust my daily calorie and macro goal UP when I'm active. I don't want to see that. I found the setting for "negative" adjustments but is there a way to turn it off altogeher or just put my fitbit back in the drawer?
You can unsync it so it doesn't report to MFP at all. That's what I did when I had one. I don't remember how though. Find the place in MFP where you can sync apps.0 -
Back to 221lb
I was down to 211lb with stage weight
Guesstimated at around 202-205lb
Profile pic is at 221lb at start of prep in jan
Jeez @watts6151 - we are about the same weight right now... but I look like a puffy potato in comparison. lol
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I actually try to get 30g or more of protein with each meal. But if i also pack in hig carbs, i tend to be hungry. It's what i should have written. So my protein is always high. My fats and carbs are the variable.
Interesting video down below.
https://youtu.be/je8Vsld8gkg 0 -
jseams1234 wrote: »Back to 221lb
I was down to 211lb with stage weight
Guesstimated at around 202-205lb
Profile pic is at 221lb at start of prep in jan
Jeez @watts6151 - we are about the same weight right now... but I look like a puffy potato in comparison. lol
Think I’ve basically tapped out my genetic potential after 25years, I class 1-1.5lb of muscle a great year of bulking and I’m still not happy with certain body parts. Definitely not obsessed though 😂😂2 -
Weight is up about 4 lbs. It was my friend's kids bday, so i had "a little" ice cream cake . But also had a root canal, so i have had some more carbs than usual. I am definitely learning that i much prefer my carbs later in the day because when i eat them for breakfast, i am hungry all day.
Weekly update: huge fluctuations in weight this week between some additional carbs and the antibiotics for my root canal. Gonna see if i can track a bit better this week.
Weight seems to be going down as my pain subsides. Was at 166.2 today which is my new all-time low weight. Did a refeed today. Hoping its the last as part of this cutting stretch. Back to hardcore Keto tomorrow as that seemed to be the most efficient way for me to lose fat. I also created a new lifting program in JetFit. 5 day (chest/tri, legs, back/bi, legs, upper body). Its an modified version of 5 day program from M&S. And then i do cardio and flexibility training the other 2 days.
2781 calories (~maintenance) 219g protein, 34g fat and 420g carbs today.3 -
Weight is up about 4 lbs. It was my friend's kids bday, so i had "a little" ice cream cake . But also had a root canal, so i have had some more carbs than usual. I am definitely learning that i much prefer my carbs later in the day because when i eat them for breakfast, i am hungry all day.
Weekly update: huge fluctuations in weight this week between some additional carbs and the antibiotics for my root canal. Gonna see if i can track a bit better this week.
Weight seems to be going down as my pain subsides. Was at 166.2 today which is my new all-time low weight. Did a refeed today. Hoping its the last as part of this cutting stretch. Back to hardcore Keto tomorrow as that seemed to be the most efficient way for me to lose fat. I also created a new lifting program in JetFit. 5 day (chest/tri, legs, back/bi, legs, upper body). Its an modified version of 5 day program from M&S. And then i do cardio and flexibility training the other 2 days.
2781 calories (~maintenance) 219g protein, 34g fat and 420g carbs today.
DBs only?0 -
Weight is up about 4 lbs. It was my friend's kids bday, so i had "a little" ice cream cake . But also had a root canal, so i have had some more carbs than usual. I am definitely learning that i much prefer my carbs later in the day because when i eat them for breakfast, i am hungry all day.
Weekly update: huge fluctuations in weight this week between some additional carbs and the antibiotics for my root canal. Gonna see if i can track a bit better this week.
Weight seems to be going down as my pain subsides. Was at 166.2 today which is my new all-time low weight. Did a refeed today. Hoping its the last as part of this cutting stretch. Back to hardcore Keto tomorrow as that seemed to be the most efficient way for me to lose fat. I also created a new lifting program in JetFit. 5 day (chest/tri, legs, back/bi, legs, upper body). Its an modified version of 5 day program from M&S. And then i do cardio and flexibility training the other 2 days.
2781 calories (~maintenance) 219g protein, 34g fat and 420g carbs today.
DBs only?
I have one move that uses an ezbar (curls) but that could be substituted for dumbbells.0 -
As for me, I am 8 months post-partum, my weight is finally stable again. Phew. I am not even sure I am recomping anymore but at this point goal is to be lean enough to bulk in the fall without looking like a Twizzler.
Lifting is going well, added an extra 4th day to my sessions, a high rep banded glute and ab circuit day to keep my motivation high. Good for the days when the kids aren't cooperating it can be done in 20 min and anywhere in the house.
Hope everyone is doing well!
10 -
Sardelsa you look amazing!
Motivation may be low but I can't tell.
I may have reached the end of my recomp capacity. At last measure shoulders did not grow. Quads and biceps shunk with the waist.
Increasing protein and carb for May. The journey continues....
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@KHMcG thanks, right back at ya! Whatever you are doing, keep it up, you look great!
Oh and if anyone is interested here is the glute circuit. You can use whatever bands you have
Circuit 1 Glutes - Go through each exercise one after the other, repeat whole thing 3x:
Banded Single Leg Glute Bridge x20 per side
Lateral Band Walk x20 (total)
Seated Hip Abduction x30
Band Squat Isoholds, (hold for 3s at bottom) x15-20
Circuit 2 Abs - Repeat twice
RKC Plank with Band x30s
Lying down Windshield Wipers x16-20 (total)
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Awesome stuff @psuLemon hopefully the last stretch of your cut is as smooth as possible! I am also a fan of protein distribution, I usually have the lowest at breakfast (20g) then 20-40g spread throughout the day in snacks and meals.
Thanks. Interestingly, i am down today again to 165.5 lbs. Definitely seemed that i was retaining water from either the cut or my root canal.
This cut seems like its taking forever. Can't wait for it to be over so i can slowly build back up because i am already at a lower weight than i really want.3
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