Anyone cutting after a bulk?
sardelsa
Posts: 9,812 Member
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!
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!
40
Replies
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I am doing a quick 1 month cut. Losing 2 pounds a week. No cardio. BCAAs in the morning. Weight lifting 3-4 days a week. I don't change my routine at all, still try to increase the weight. Macros at 40/40/20. Try to follow intermittent fasting. I'm not a fan of long, slow cuts or tapering calories down and up. During a longer cut it probably makes sense, but a 4 week cut probably isnt enough time for your metabolism to adapt. I'm not an expert, this is just what works for me. That said, I will probably eat at maintenace for one week afterwards anyways. Somedays if I'm really hungry, I'll eat some extra calories as long as I'm still below maintenance and still losing weight. Don't plan cheat meals, but I will eat one if a special occassion comes up.16
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I've still got about a month and a half on this bulk (total weight gained will be 14 lbs). I've decided not to cut at all; instead, the goal will be recomp. I've gained so slowly and it appears that fat gains were minimal, so I'm just going for it!25
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I recently finished my first bulk (gained 8 lbs from November - early April) and am going to start cutting now. I meant to start earlier, but a stomach flu accidentally got me to my goal weight last week, so I've been just trying to heal since then.
Before this bulk, I'd only ever tried loosing weight and lost about 30 lbs last year. My goal is to lose .5 lbs/week until the start of summer, then maintain until fall. I'm going to keep lifting as heavy as I can 3x/week and doing cardio 2x/week. I keep my protein high, but don't fuss too much with macros aside from hitting that.
I'm really curious to see if my bulk did anything worthwhile. I'm 35 and busted my hump trying to lift progressively heavier all winter. I have noticed major strength gains, but haven't really gotten to see the changes yet, I feel like.8 -
@dill_milk yea that is a mini cut, a little on the aggressive side, just make sure you aren't losing more than 1% of your bodyweight per week reduce excess muscle loss (unless you don't mind)
@Davidsdottir oh wow you are lucky! That was like my first bulk, I gained 10lbs and felt like I didn't need to cut, I recomped for a few months then decided to do a small cut before a vacation.
@Alexson50 sounds like a great plan and similar to how I do things!
Good luck everyone!
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Ugh I’m TRYING to cut- I did a short bulk from December until early April. I have about 5 or so pounds to lose, but I keep binging on ice cream!
My plan this week is going to be to target a one pound loss per week. I’m going to use IF so I feel fuller- I’m aware that there is no real benefit to intermittent fasting aside from it being a personal preference. I find that I do better when I eat a lot of food in a shorter period of time and feel very full versus eating many smaller meals throughout the day.
I’m debating bumping up calories a bit on the weekends. I haven’t yet decided. I also decided that I’m bumping up my fat intake and lowering my carb intake- I’m hoping this will help with my hunger.
I’d love to see what others are doing as well!8 -
I’ve been thinking about doing it in about a week or so. Only looking at dropping about 10lbs at the most. I’m at 205 now.6
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I gained 5 lbs in my first "bulk" from weeks 4 to 12 (Jan 22 to Mar 24). It was enlightening, long story. I've never weighed this much in my life.
I've been on my cut for two weeks. The first week getting to 2900 calories or below seemed like a chore. I was hungry all evening. I found that eating breakfast later every day made it much more tolerable. I'm actually not hungry for the first few hours after waking.
Last week I hit my calorie goal for the week with some room to spare. The interesting thing is that in the last two weeks I've hit new PR's on the squat, deadlift, press, and bench press. As a strength trainer- I did NOT expect to hit PR's during my cut.... almost like a "slingshot effect" for lack of a better name- I seemed to benefit from the "bulk" even after the bulk officially ended (lots of other variables at play also... too many to write up).
To sum up my workout plan is to say I simplified it recently also but not due to my cut. Rather, work stress from promotion and home stress- there's just not enough of my time to go around. I went from three or four workouts per week back down to two workouts per week. Just focusing on my main four lifts above.
The anticipation of my next bulk is really a great motivator- to cut now.3 -
Does a diet break that turned into a short bulk count? I went from cutting to eating ~250 over maintenance for 5-6 weeks, gained 4-5 lbs back after losing 5lb in January. Taking this week as a much needed rest/deload week (first since January) and looking to hit the ground running lifting on schedule next week.
It's a lame excuse but this week on the calendar can be hard to navigate on food; my wife's birthday was 4/21 and mine is 4/29, also have a bachelor party to go to Saturday night. Coming off a pretty heavy food weekend, wanting to keep things buttoned up this week expecting another less-than-ideal weekend eating.
The scale said 177lbs this morning but I believe that to be artificially high with all I ate over the weekend (particularly dinner and dessert out last night for my wife's birthday). Last week's weekly average was just under 175. If I cut to the end of May at 1% body weight, I'd be down to about 165, which should be around 13% body fat for me. Thinking ahead, from there I should be good to bulk for 8 weeks at ~1 lb/week back up into the mid 170s. Then a week at maintenance, and 6 week cut before an event I'm attending in mid September to be back to that same ~13% body fat. Bulk again from then until after Thanksgiving, cut leading up to Christmas, maintenance during the holidays or start my next bulk early if I'm happy with where that post-Thanksgiving cut lands.
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In perpetual recomposition; plan on drastically changing macros (protein relatively constant) around on a cyclical basis (one week on, one week off) more so for convenience with work/rest days. It also happens to be a fun way of mocking others who are either stuck in that anti-carbohydrates or anti-fat mindset of diet being black/white.8
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How do I know when to stop bulking and start cutting? I've read 'stop when you've reached your target weight'...how do I know what that would be?
I'm only just starting, first time ever so I'm a long way off.
I don't mean to hijack this thread by the lovely Sardelsa but it seems like a good opportunity for others to learn by the answers.
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@Silkysausage ask away! This is a thread to discuss all things related to cutting after a bulk
I personally have an idea how much I want to gain, but it really depends on time, ex. if I am getting close to summer, when I feel my bodyfat is getting too high, my hunger levels are getting really low (and I start hating food and developing food aversions), I feel a bit sluggish, and I stop fitting into most of my clothes (if I have to break out the maternity jeans I've definitely gone too far!! Haha)
Many people go by bodyfat %, I believe when men reach over 15% and women are over 25% they should consider doing a mini cut (a quicker cut to lower bodyfat% then resume bulking) or start their main cut. Or go to recomp in some cases.7 -
I'm stopping my bulk when I hit 140 (5'5"). I'll still be around 18-19% bf, so won't need to cut, just recomp.4
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Davidsdottir wrote: »I'm stopping my bulk when I hit 140 (5'5"). I'll still be around 18-19% bf, so won't need to cut, just recomp.
That is the bodyfat I want AFTER I cut
. I don't measure my bodyfat though so.. goal is to see more glute, quad and hamstring definition (maybe the stubborn banana rolls will finally go down 
) , reduce the waist, see some more abs, more defined arms and back would be nice too. Right now my glutes and hamstrings are starting to look like one unit haha 4 -
Davidsdottir wrote: »I'm stopping my bulk when I hit 140 (5'5"). I'll still be around 18-19% bf, so won't need to cut, just recomp.
That is the bodyfat I want AFTER I cut . I don't measure my bodyfat though so.. goal is to see more glute, quad and hamstring definition (maybe the stubborn banana rolls will finally go down ) , reduce the waist, see some more abs, more defined arms and back would be nice too. Right now my glutes and hamstrings are starting to look like one unit haha
I've got a roll of fat between my butt and hammies, but that's the only place I've visibly gained fat.1 -
Sweetie, you know me. I'm ALWAYS "cutting after a bulk".7
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Guys I'm scheduling a photo shoot as I type this, for July. Cause I'm not gonna get ripped unless I feel THE PRESSURE.
I don't even have any money.10 -
Davidsdottir wrote: »Davidsdottir wrote: »I'm stopping my bulk when I hit 140 (5'5"). I'll still be around 18-19% bf, so won't need to cut, just recomp.
That is the bodyfat I want AFTER I cut . I don't measure my bodyfat though so.. goal is to see more glute, quad and hamstring definition (maybe the stubborn banana rolls will finally go down ) , reduce the waist, see some more abs, more defined arms and back would be nice too. Right now my glutes and hamstrings are starting to look like one unit haha
I've got a roll of fat between my butt and hammies, but that's the only place I've visibly gained fat.
The thing is my muscles and body look big and curvy. but I don't look fat or bad. I definitely don't look ripped or fit into my pants, haha. I might actually miss how I look after I cut. I may cut down, then add a few lbs back on after. Basically want to see what I built then go to something sustainable for a while.8 -
Davidsdottir wrote: »Davidsdottir wrote: »I'm stopping my bulk when I hit 140 (5'5"). I'll still be around 18-19% bf, so won't need to cut, just recomp.
That is the bodyfat I want AFTER I cut . I don't measure my bodyfat though so.. goal is to see more glute, quad and hamstring definition (maybe the stubborn banana rolls will finally go down ) , reduce the waist, see some more abs, more defined arms and back would be nice too. Right now my glutes and hamstrings are starting to look like one unit haha
I've got a roll of fat between my butt and hammies, but that's the only place I've visibly gained fat.
The thing is my muscles and body look big and curvy. but I don't look fat or bad. I definitely don't look ripped or fit into my pants, haha. I might actually miss how I look after I cut. I may cut down, then add a few lbs back on after. Basically want to see what I built then go to something sustainable for a while.
I technically fit into my pants, but my quads have grown 1.5" over the past six months and I went from a thigh gap to 4" of legs that touch (honestly don't care)... but... rubbed a hole in my favorite jeans LOL3 -
So I have been cutting for 4 weeks now. I am down about 6 lbs and around 2.5% bf. I am consistently eating 1.25g per pound of lean body weight. Fats are at a minimum and only really from protein sources. For Carbs I started at 1g per pound and will take down to about .60 per pound at week 8. My goal is to get to 10% and then maintenance for about 8 weeks before I bulk again. This cut was after I put on about 25 lbs during the fall and winter. What I have realized is that I need to track just about everything and remain consistent. I don’t do cheat meals but only a cheat snack once in a while. Also with a 500 caloric deficit every day I make sure to drink at least a gallon of water. It’s also important that i eat at least 5-7 times a day otherwise I will start to snack on anything in sight. As far as my training goes I am still trying to lift heavy but I alternate from week to week doing different excercises each and stepping up the volume.8
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Guys I'm scheduling a photo shoot as I type this, for July. Cause I'm not gonna get ripped unless I feel THE PRESSURE.
I don't even have any money.
I heard this is the best way to get and stay motivated. I assume you track everything? Where do you hope to end up as far as weight and bf?3 -
I am cutting. I am really starting to feel burned out though. I increased my calories a little and am hoping it will help. This article just showed up in my e-mail and I thought it was pretty interesting. If the increase in calories doesn't do it for me I may try something similar - maybe 3 weeks of cutting, 1 week of maintenance.
https://www.muscleforlife.com/diet-breaks/6 -
I have bloating from IBS and wondered if I used calipers to measure body fat, where on the body other than stomach could I use them...inside thigh?1
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Right now, I am just focusing on making smarter decisions, with hopes of losing some weight. I just can't do calorie counting any more.. it's too exhausting. So I aim to get a good amount of protein and fiber. I still cut back on fats, but do incorporate some healthy fats (avocado/guac, eggs, cheeses).7
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Right now, I am just focusing on making smarter decisions, with hopes of losing some weight. I just can't do calorie counting any more.. it's too exhausting. So I aim to get a good amount of protein and fiber. I still cut back on fats, but do incorporate some healthy fats (avocado/guac, eggs, cheeses).
Yea I'm not big on calorie counting either.. I can do it up to dinner, but then it gets hard because of how I cook and the way I eat my portions tracking was always a pain and I just ended up guestimating most of the time anyways.8 -
Right now, I am just focusing on making smarter decisions, with hopes of losing some weight. I just can't do calorie counting any more.. it's too exhausting. So I aim to get a good amount of protein and fiber. I still cut back on fats, but do incorporate some healthy fats (avocado/guac, eggs, cheeses).
Yea I'm not big on calorie counting either.. I can do it up to dinner, but then it gets hard because of how I cook and the way I eat my portions tracking was always a pain and I just ended up guestimating most of the time anyways.
Conversely, I never found all that much success cutting until I really locked down my logging, somewhat fanatical about it but I feel infinitely more in control of what I'm trying to accomplish. This time last year I was trying to cut but ended recomping/lean bulking for six months by inadvertently eating too much by combining lackluster logging and eating too many exercise calories (used a HR monitor to track my workout calories and ate back 100%).8 -
Right now, I am just focusing on making smarter decisions, with hopes of losing some weight. I just can't do calorie counting any more.. it's too exhausting. So I aim to get a good amount of protein and fiber. I still cut back on fats, but do incorporate some healthy fats (avocado/guac, eggs, cheeses).
Yea I'm not big on calorie counting either.. I can do it up to dinner, but then it gets hard because of how I cook and the way I eat my portions tracking was always a pain and I just ended up guestimating most of the time anyways.
Conversely, I never found all that much success cutting until I really locked down my logging, somewhat fanatical about it but I feel infinitely more in control of what I'm trying to accomplish. This time last year I was trying to cut but ended recomping/lean bulking for six months by inadvertently eating too much by combining lackluster logging and eating too many exercise calories (used a HR monitor to track my workout calories and ate back 100%).
Oh yea accurate logging can definitely make a difference. I did it for a while but got a bit obsessive with the numbers at one point and had to take a step back. If I ever find myself not losing even after making modifications to my diet I would probably do it for a few weeks to get the hang of my portions again.5 -
I am cutting. I am really starting to feel burned out though. I increased my calories a little and am hoping it will help. This article just showed up in my e-mail and I thought it was pretty interesting. If the increase in calories doesn't do it for me I may try something similar - maybe 3 weeks of cutting, 1 week of maintenance.
https://www.muscleforlife.com/diet-breaks/
I think as you get leaner and leaner, diet breaks become more important.
I got to about 16 weeks straight of cutting last year without diet breaks.. by the end I was really burnt out. This time I'm going to try to do at least one somewhere in the middle (maybe after 10 weeks).5 -
I need to bulk more lol, but yes gonna try to tear the body up and drop from 200 to 1850
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I went from 14 stone 10lbs (206lb) to 11st 11lb (165lbs).
Then back end of last year went back up to 13st 1lb (183lb) so I'm arresting it before it gets too late!
Currently back down at 12st 5lb (173lbs).
Trying to get to 12 stone, then lower, then add muscle.1
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