Yanicka's post fulk cutting experiment
Yanicka1
Posts: 4,564 Member
Time to trim the flab that came from to much yummy food and drink. Had an awesome summer of indulgence but now it is time to cut. I can't say that I did a bulk since I hurt my back a few weeks back and my lifting has been pretty light and could not do squats or deadlift without being in pain.
My method of cutting will be the 5:2 method.
I will continue my intermediate lifting program 5 times a week that is a combination of strength and hypertrophy.
Eat at least 100 g of protein a day on the 5 fast days, do my best and take BCAA on the 2 fast days.
My weekly deficit should be around 2000 calories so I hope to lose half a pound a week.
My goal is to get around 18 % bf before doing a proper bulk.
I hope to maintain my lean mass and preserve my strength on my cut, or rather bring it back where it was before I got injured.
Starting weight : 125 pounds
Waist : 28 inches
Hips 37 inches
Thigh : 21 inches
Callipers ( taken with a grain of salt since I take those myself)
Triceps : 11 mm
Supra iliac : 9 mm
Thigh : 30 mm O_O
Pictures to come
My method of cutting will be the 5:2 method.
I will continue my intermediate lifting program 5 times a week that is a combination of strength and hypertrophy.
Eat at least 100 g of protein a day on the 5 fast days, do my best and take BCAA on the 2 fast days.
My weekly deficit should be around 2000 calories so I hope to lose half a pound a week.
My goal is to get around 18 % bf before doing a proper bulk.
I hope to maintain my lean mass and preserve my strength on my cut, or rather bring it back where it was before I got injured.
Starting weight : 125 pounds
Waist : 28 inches
Hips 37 inches
Thigh : 21 inches
Callipers ( taken with a grain of salt since I take those myself)
Triceps : 11 mm
Supra iliac : 9 mm
Thigh : 30 mm O_O
Pictures to come
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Replies
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In....:flowerforyou:0
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I had my first fast day. It was pretty unplanned but I woke up in the morning just fed up of all the over eating I did the weeks before.
In the house I had coffee, miso soup, cooked chicken and vegetables so while unplanned, I was not unprepared.
I had coffee in the morning and no breakfast but since I am used to fasting 16/8 it didn't really bothered me. At lunch and at 3 pm I had miso soup. Diner was a huge salad with cooked chicken and finally a protein shake at 9 pm. Exactly 500 Calories total.
Supplements were
BCAA
Glucosamine
Vit B12 and D
NAC
A few Advils
No workout.
Did you get hungry yanicka1?
Yep......I was hungry and my attempts to stuff myself didn't worked. My body was like " come on lady....where are the other 2000 calories?" but hunger is a funny thing, it come and go in waves. Also, while unpleasant, it was not absolutely horrible. I kept in mind that it was just for a day and it made it ok. Not having cake today is ok when you know that you can have it tomorrow.
For my next fast I will try to drink more water, I had a bit of a headache probably a combination of not enough water and eating only 25 g of carbs that day. I will also try to pick days where I am busier.0 -
Week 1 weight in
121.8 pounds
Probable that most of it is from water weight since my calorie deficit was 2000 calories for the week.
For now my experimentation with 5:2 has been pretty positive. I just forget my breakfast, train at lunch time, eat a miso soup when I start to feel hungry around 3 pm then have the bulk of my calories around 6 pm with a little something just before bed. One of the negative with 5:2 is the fact that I do not sleep that well if I don't eat before bed, so making sure I can still have something before bed is a must for me.
What I like about this life style is the flexibility. It is just 2 days a week and you can move those days around to fit your life. The other 5 days you eat at TDEE, giving you the freedom to enjoy the food you like. It might not be that significant if if you are a big guy that has a TDEE of 3000 calories but for a small woman like me, it make all the difference.
It is too early to know if 5:2 has a negative impact on my strength training.0 -
Congrats! What are you looking to get down to?0
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Congrats! What are you looking to get down to?
Unsure. I never have been able to get bellow 120 for more than a day :grumble: I just hope to get my body fat at a level where I can have more definition in my legs without being to bony on top.0 -
Weight in week 1 day 1
119.8 lbs
Weird0 -
Weight in week 1 day 1
119.8 lbs
Weird
Congrats.
And yep - weight loss can be weird sometimes!0 -
Starting weight : 125 lbs
Week 1 : 121.8 lbs (-3.2)
Week 2 : 120.8 lbs (-1)
One pound down this week. I was almost expecting to maintain or even gain since I feel like I am retaining water right now. I have DOMS all over my body and hormones are also being a pain.
Fasting is quite easier that I was expecting.0 -
Water weight is a total b!tch and makes tracking a total pain in the *kitten*.0
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Water weight is a total b!tch and makes tracking a total pain in the *kitten*.
I am committed to weight in every week for this experiment but usually I only step on the scale one week after the start of my cycle because water weight is a freaking pain in the *kitten*0 -
Water weight is a total b!tch and makes tracking a total pain in the *kitten*.
I am committed to weight in every week for this experiment but usually I only step on the scale one week after the start of my cycle because water weight is a freaking pain in the *kitten*
I weigh daily as well. I kind of find it helps in a way - less expectation of a loss when weighing weekly.0 -
Yesterday was a fast day and it was a bad one. Maybe it was the 2 hours mountain hiking I did the day before but damn I was hungry. I was a bit better after my evening meal but I was hungry again before bed and woke up at 4 am thinking of breakfast. Today I have been moody, tired and gym sucked monkeys balls.
I can't believe that some can eat that little day after day. So there you have it, it is not all roses and rainbows in the 5:2 world.0 -
Being hungry sucks! I have gone to one fasting day per week, which I have on a Monday after a slightly higher cal/carb day on a Sunday (which is just how Sunday usually works out with no particular planning). I get through that day with no problems, but I don't have any great desire to do it twice a week.0
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Weight in week 3 : 120.4 lbs (-0.4 lbs) it is in line with my deficit this week. I lost a few inches too but I will take my measurements at my one month mark.
Strenght doing great.0 -
Nice!
In for inevitable sexay update pics
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Weight in week 3 : 120.4 lbs (-0.4 lbs) it is in line with my deficit this week. I lost a few inches too but I will take my measurements at my one month mark.
Strenght doing great.
Nicely done!0 -
Starting weight : 125 lbs
Week 1 : 121.8 lbs (-3.2)
Week 2 : 120.8 lbs (-1)
Week 3 : 120.4 lbs (-0.4)
Week 4 : 120.6 lbs (+0.2)
Last week has been a good week. Went to the gym 5 times, walked about 20km, my calculated deficit was about 2000 calories. I am sure that the weight gain was not fat so it does not bother me too much. I feel leaner and my strength is going up nicely, not as good as the end of my last bulk but at least it is not going down like when I was doing a steady deficit everyday.
Next monday I will take my measurements. I can see that I lost inches all over my body.0 -
One month in, time to take my measurement.
Starting weight : 125 pounds
Waist : 28 inches
Hips 37 inches
Thigh : 21 inches
Callipers ( taken with a grain of salt since I take those myself)
Triceps : 11 mm
Supra iliac : 9 mm
Thigh : 30 mm O_O
1 month in : 120.6 pounds
Waist : 26 inches
Hips 35.5 inches
Thigh : 20.75 inches
Callipers ( taken with a grain of salt since I take those myself)
Triceps : 10 mm
Supra iliac : 7 mm
Thigh : 26 mm
The fact that I only lost .25 inch on my thighs but 4 mm make me hopeful that I lost fat and minimum muscle0 -
Starting weight : 125 lbs
Week 1 : 121.8 lbs (-3.2)
Week 2 : 120.8 lbs (-1)
Week 3 : 120.4 lbs (-0.4)
Week 4 : 120.6 lbs (+0.2)
Week 5 : 119 lbs (-1.6)
Bellow 120!!! Yes. It has been a good week too even after I had a change of plans on Monday. That is one thing I like about 5:2, it is very flexible. Strength doing great….it is nice to lose the weight without seeing my lift go down. I did weights 4 times this week, did a 5km run (it was a day after a fast and I really felt like going on a run……I know!!!! I do not recognize myself) and did 25km walk.
3 more weeks until the end of this experiment0 -
Nice update re weight and measurements!0
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Up 3 pounds, moody, want to eat chocolate.....I should ask for a dx on the main board.
Will update next week ...or not if I have disembowelled my scale before.0 -
Starting weight : 125 lbs
Week 1 : 121.8 lbs (-3.2)
Week 2 : 120.8 lbs (-1)
Week 3 : 120.4 lbs (-0.4)
Week 4 : 120.6 lbs (+0.2)
Week 5 : 119 lbs (-1.6)
Week 6 : 122 lbs (+3)
Week 7 : 120.4 (-1.5)
:grumble: :grumble: :grumble: Hopefully TOM is coming soon. I am laways really bloated between ovulation and TOM....unsure if it is because of PCOS or I am just a special snowflake.:ohwell: One more week of this experiement.0 -
Up 3 pounds, moody, want to eat chocolate.....I should ask for a dx on the main board.
Will update next week ...or not if I have disembowelled my scale before.
Lol! In many ways, scales really suck!
& I think your progress is fantastic btw:)0 -
Starting weight : 125 lbs
Week 1 : 121.8 lbs (-3.2)
Week 2 : 120.8 lbs (-1)
Week 3 : 120.4 lbs (-0.4)
Week 4 : 120.6 lbs (+0.2)
Week 5 : 119 lbs (-1.6)
Week 6 : 122 lbs (+3)
Week 7 : 120.4 lbs (-1.5)
Week 9 : 118.6 lbs (-1.8)
2 months weight loss 6.4 pounds or 0.7 pounds a week
considering I was losing one or 2 pounds a month using a steady calorie deficit before, I would say it is very positive. Lifts are up also. I can really see myself using this method long term.0 -
Really nice progress. That's a good rate of loss, especially as you are so small.0
