cut (& bulk? )
MickeS
Posts: 108 Member
Hi!
I've been lifting about two/three months. I've been trying to recomp for a while. (Thanks for previous help) Guess it kind of working but i think I'd like to get some quicker results.
Based on my logging last 29 days I've been eating 1927cal/day. Wheight basically the same.
Been lifting 3 times/week during the same time. Done some walking to/from work (7km/day)
Based on some pictures with fat% specified I found on the net I think I'm about 25% fat. (Profil pic about two weeks ago)
If I got it right I'm supposed to cut down to 10% bodyfat. Do strength training during cut (heavy&low rep) then bulk doing that hyposomething (6-15 reps)
I've set my macros to 30, 40, 30 (carb, pr, fat). I've been using mpf system gon from 1200-1600 cals/day and eating back the exercises. But thinking of trying that tdee thing. I've been struggling with cravings and think maybe eating at more consistent levels might help.
This is my plan:eating 1950cals/day -5 or 10% (exercise or not) doing strong lift 5×5 until I get down to 10% bodyfat then bulk.
Thoughts? (Very unsure about calorie levels)
I've been lifting about two/three months. I've been trying to recomp for a while. (Thanks for previous help) Guess it kind of working but i think I'd like to get some quicker results.
Based on my logging last 29 days I've been eating 1927cal/day. Wheight basically the same.
Been lifting 3 times/week during the same time. Done some walking to/from work (7km/day)
Based on some pictures with fat% specified I found on the net I think I'm about 25% fat. (Profil pic about two weeks ago)
If I got it right I'm supposed to cut down to 10% bodyfat. Do strength training during cut (heavy&low rep) then bulk doing that hyposomething (6-15 reps)
I've set my macros to 30, 40, 30 (carb, pr, fat). I've been using mpf system gon from 1200-1600 cals/day and eating back the exercises. But thinking of trying that tdee thing. I've been struggling with cravings and think maybe eating at more consistent levels might help.
This is my plan:eating 1950cals/day -5 or 10% (exercise or not) doing strong lift 5×5 until I get down to 10% bodyfat then bulk.
Thoughts? (Very unsure about calorie levels)
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Replies
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Tagging0
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How accurately are you logging your food? Are you weighing and measuring?0
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If your around 25% BF (based off the pic I would probably say your closer to 20% unless you got some fat legs) I would just focus on your calorie number and try to get the bulk idea out of your head for now.. It will just make things complicated because if your trying to hit 10% it is going to take a bit of time, a lot of patience, and definitely getting those numbers down.
I am sure your gonna get some good info in here ( as there is always good info ) but I would keep your workout program your doing.. the lifting weights, heavy as possible/medium reps (6-12)(3 set) and if your doing cardio you can keep it.. the walking I wouldn't really make a big deal of that. But if you do the same things (workout wise) everyday, then you can try to get those calorie numbers down.. TDEE method means no eating exercise calories as its built in.. but I think your 1950 is a decent start cut number to see what happens as far as scale movement goes. (accurately measuring food with a digital scale) But I would guess you will cut off some from that number depending on weight/height0 -
How accurately are you logging your food? Are you weighing and measuring?
HEY!!!
>:|0 -
Yes. Weighing everything except when I eat out some lunches.
Macros i ate the same time period: Carb 143.4g/day. Protein 85, 2/day. Fat 295.7/day.
I've noticed that the fat probably is to high and I guess it's a factor in the weight loss slowing down. I haven't used protein powder for a while. I tend to get a higher fat% when I only eat food for protein.
I'm 170cm, 78kg
I will probably try out the macros some days here and there and maybe go back to bodyweight exercises a while to mix it up over Christmas. Cutting during Christmas is probably not a good idea but right after the family gatherings... it's go time!0 -
Ok. I can't wait unil after Christmas.
It's been a week. I've eaten an average of1663cal/day this week and lost 1 kg on the scale. Macros:
Calories -119g/day 31%.
Fat-69g/day 41%
Protein-104g/day 28%
I know a week isn't a long time to assess but I'm still wondering if I should eat slightly more calories. Been reading up abit and it's apparently a small Window between efficient cut and to much muscle lost.
Still kinda hard hitting those macros because of Christmas. Lots of eating out and not controlling the menu. Going to try to lower fat more and increase protein.
So do i eat enough? Increase calories and try to hit 0.5 kg lost/week?
Goal is to bulk as soon as possible so I can cut again for the summer.0 -
Tagging due to high interest. =0)0
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What has your weight been doing on a weekly basis over the last 8 weeks if you have that information?0
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What has your weight been doing on a weekly basis over the last 8 weeks if you have that information?
Yes. Last weeks 8 weeks in kg: 79.5 - 78.8 - 78.4 - 78 - 78,8 - 77.6 - 77.8 - 76.9
I also put a 6month progress chart as my profile pic. I've been messing with my calorie levels during the 6 month though.
Stated doing 1200/day. Increased and did some exercising. And now hitting weigts and trying to find the right tdee for cut, maintenance and bulk
(Edit some spelling. This language of yours is killing me)0 -
One more question, you mention you have been having cravings. How are your energy levels?0
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Kind of low. Funny you should ask. I just got back from the gym. I was feeling week first half of the workout then I got pissed off and second half was better. Actually wondered if it was bad warmup or the decrease of calories. But in a bigger view I noticed that the cravings started when I switched from bodyweight to strength training. That was the first time I increased the calorie levels. I was still using mfp net calories/eating back exercises. I haven't tried tdee until last week.One more question, you mention you have been having cravings. How are your energy levels?0 -
I think got it! I read the f***ing manual and think i actually got it. So i did my own math. This is the statistics i got last month:
I dropped 0.16 kg/week, representing 180 kcal/day.
Average intake last month is 1927 kcal/day
TDEE = Daily calorie intake + daily calorie deficit = 1927+180=2107
Same for this week when I tried cutting & tdee gives 1500+881=2300
So give i guess my tdee based on my actuall logging should be 2200!
Tdee give or take 10% for cut & bulk is 1980 & 2420 and 20% gives 1760 & 2640
Right?0 -
I think got it! I read the f***ing manual and think i actually got it. So i did my own math. This is the statistics i got last month:
I dropped 0.16 kg/week, representing 180 kcal/day.
Average intake last month is 1927 kcal/day
TDEE = Daily calorie intake + daily calorie deficit = 1927+180=2107
Same for this week when I tried cutting & tdee gives 1500+881=2300
So give i guess my tdee based on my actuall logging should be 2200!
Tdee give or take 10% for cut & bulk is 1980 & 2420 and 20% gives 1760 & 2640
Right?
The math makes sense. However, that TDEE is pretty low. How accurately are you logging your food?0 -
Oh. Sorry I missed your reply. I'm logging very accurate. However I read one of your posts about how some food registration wasn't accurate and found some of mine who just had calories and no macros. Trying to pay attention now.I think got it! I read the f***ing manual and think i actually got it. So i did my own math. This is the statistics i got last month:
I dropped 0.16 kg/week, representing 180 kcal/day.
Average intake last month is 1927 kcal/day
TDEE = Daily calorie intake + daily calorie deficit = 1927+180=2107
Same for this week when I tried cutting & tdee gives 1500+881=2300
So give i guess my tdee based on my actuall logging should be 2200!
Tdee give or take 10% for cut & bulk is 1980 & 2420 and 20% gives 1760 & 2640
Right?
The math makes sense. However, that TDEE is pretty low. How accurately are you logging your food?
Anyway since I this thread I've been focused on my macros and eaten better quality food. My lifting is getting really challenging. I've actually lost 1-1.5 kg since the 21 December. (0.5 since yesterday so maybe just 1kg)
Maybe it's time to increase the calories a bit? I was wondering how to switch to bulk when the time comes. 200 calorie increase a week?0 -
Oh. Sorry I missed your reply. I'm logging very accurate. However I read one of your posts about how some food registration wasn't accurate and found some of mine who just had calories and no macros. Trying to pay attention now.I think got it! I read the f***ing manual and think i actually got it. So i did my own math. This is the statistics i got last month:
I dropped 0.16 kg/week, representing 180 kcal/day.
Average intake last month is 1927 kcal/day
TDEE = Daily calorie intake + daily calorie deficit = 1927+180=2107
Same for this week when I tried cutting & tdee gives 1500+881=2300
So give i guess my tdee based on my actuall logging should be 2200!
Tdee give or take 10% for cut & bulk is 1980 & 2420 and 20% gives 1760 & 2640
Right?
The math makes sense. However, that TDEE is pretty low. How accurately are you logging your food?
Anyway since I this thread I've been focused on my macros and eaten better quality food. My lifting is getting really challenging. I've actually lost 1-1.5 kg since the 21 December. (0.5 since yesterday so maybe just 1kg)
Maybe it's time to increase the calories a bit? I was wondering how to switch to bulk when the time comes. 200 calorie increase a week?
I would start upping your calories if it were me. Your losses have been pretty speedy and if your lifts are starting to suffer, some additional calories would be a good thing. I would add 100 calories and sit there for two weeks - then add 100 more....assess as you go.0 -
Sound good to me. All the way to bulk or just a slower cut? Woke up looking like this this morning.
Sara's note: edited to remove image at OPs request0 -
I would continue cutting - just get your cals up a bit to slightly slow the losses and to help gym performance.0
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To big picture? Half of me is gone. Easiest cut ever :happy:0
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To big picture? Half of me is gone. Easiest cut ever :happy:
Lol....removed as it's in your profile.
With tinypic the only way I have worked out how to resize is to do so when sending via email - pic the medium or small option if asked.0 -
Uppdate: My weight has virtually remained unchanged throughout January. I have fluctuated within one kg. I weigh and log everything I eat with a few exceptions when I ate out.
The average daily calorie intake per week / january is:
W1 1600, W2 1749, w3 1905, w4 1926
My protein goal is 2 g/body wheigt but I usually end up between 1.5 and 2 g protein/body weight.
Current workouts:
Strong lifts 5x5 (with extras) I'm working out every other day. sometimes I take two days of rest
Day A: Front squat, bench, bent over row, pull ups, dumbell lateral raise.
Day B: Front squat, oh press, deadlift, dips, barbell ab rollout on knees (and just started chin ups and decreased the ab rollouts)
Feels like a plateau. I'm thinking
a) starvation=1200cals a few weeks. Quick cut and loose som hard earned muscles
b) Patient = Maybee it will change OR i'm gonna work my *kitten* off for month getting smal or no muscle development/fat loss
c) F##k this and bulk = Probably still a bit to much bodyfat (just under 20% maybee) Progress pic in profile.
Ideas?0 -
Uppdate: My weight has virtually remained unchanged throughout January. I have fluctuated within one kg. I weigh and log everything I eat with a few exceptions when I ate out.
The average daily calorie intake per week / january is:
W1 1600, W2 1749, w3 1905, w4 1926
My protein goal is 2 g/body wheigt but I usually end up between 1.5 and 2 g protein/body weight.
Current workouts:
Strong lifts 5x5 (with extras) I'm working out every other day. sometimes I take two days of rest
Day A: Front squat, bench, bent over row, pull ups, dumbell lateral raise.
Day B: Front squat, oh press, deadlift, dips, barbell ab rollout on knees (and just started chin ups and decreased the ab rollouts)
Feels like a plateau. I'm thinking
a) starvation=1200cals a few weeks. Quick cut and loose som hard earned muscles
b) Patient = Maybee it will change OR i'm gonna work my *kitten* off for month getting smal or no muscle development/fat loss
c) F##k this and bulk = Probably still a bit to much bodyfat (just under 20% maybee) Progress pic in profile.
Ideas?
Can you set your diary to public please, and reply here when done.
Thanks!0 -
Diary public!0
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Bump
and i read about refeed. Think it might be what I need. 0 -
I'm going to try this:
I lower intake to 1600 cal / day . (Carbs 120.0 g. Fat 62.0 g. Protein 140.0 g)
Then I do a refeed when I feel fatigue or can't workout properly. Maybe once a week.0 -
Finaly decided! It's time to bulk! I'm gonna up the calories 100 every week or 14/days depending on wheigt/training respons. I also signed up in a local athletic power lifting club. Some members who compete successfully in Olympic lifting and at least one guy my age competing in bodybuilding.
I'm not going to have any excuses from now on! 0
