Ok... finishing a 90 day cut.. how long to maintain before another cut 💪
hammer2476
Posts: 11 Member
Sooo... I’m almost finished with a 90 day cut. My starting weight was 260 and I weigh 220 now with 10 days left. I eat around 2,000 calories a day, and have since the beginning. What should be my next step to continue getting to my goal weight of 200lbs flat and toning up? My scale I use says I’m around 30% body fat, but I’m not sure how accurate it is. I guess I just want to know should I extend my cut, or should I go for maintenance for a bit, then cut again? I’ve also been intermittent fasting throughout this process.
Side note: I’ve been doing this weight loss thing for awhile. I used to weigh 300lbs. So I’m really getting back into really dedicating myself and I want to get shredded, and help other people as well. Thank you for all you do!
Side note: I’ve been doing this weight loss thing for awhile. I used to weigh 300lbs. So I’m really getting back into really dedicating myself and I want to get shredded, and help other people as well. Thank you for all you do!
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Replies
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Hey, I'm pretty much exactly the same as you so if it's ok I'll add you as a friend?
I was 300lbs, down to 215 and slow cutting to maximise 'noob gains' when lifting and cut fat. It's more like a recomp/cut because I can't deal with the emotional aspect of bulking until I see what my body looks like!1 -
That’s awesome man! We are super similar. I have 6 days left of my cut. And I’ve already surpassed my goal for the 90 days. So my plan is to reverse diet a bit and eat at my new maintenance and focus on strength gain. Then I’ll go back on a cut, but for about half the time as this one was.0
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You've lost 40lbs in 80 days?3
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That sounds like a pretty aggressive cut. If I were you, I'd take a diet break and work on eating at maintenance for a while, then when I started back, I drop my deficit to no more than 1 lb/wk. But that's just me...4
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TavistockToad wrote: »You've lost 40lbs in 80 days?
This. That's half a pound a day and would be a good reason why your BF% is so high. How many calories have you been eating per day?1 -
TavistockToad wrote: »You've lost 40lbs in 80 days?
Correct. I started at around 260lbs, and am around 220 right now. I’ve been at 2,000 calories the entire time. And mixed a few refeed days. Along with some carb cycling along the way.
I also work out 6 days per week, which has kept my strength at the the same if not better than it was before.
Intermittent fasting has made the 500 calorie deficit quite easy.
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]TavistockToad wrote: »You've lost 40lbs in 80 days?
This. That's half a pound a day and would be a good reason why your BF% is so high. How many calories have you been eating per day?
2,000 with some refeed days around 2,5000 -
If anything I’m gaining muscle not losing any.
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hammer2476 wrote: »TavistockToad wrote: »You've lost 40lbs in 80 days?
Correct. I started at around 260lbs, and am around 220 right now. I’ve been at 2,000 calories the entire time. And mixed a few refeed days. Along with some carb cycling along the way.
I also work out 6 days per week, which has kept my strength at the the same if not better than it was before.
Intermittent fasting has made the 500 calorie deficit quite easy.
Except that rate of loss is more along the line of a 1750 calorie deficit per day, which will NOT lead to muscle growth.5 -
hammer2476 wrote: »TavistockToad wrote: »You've lost 40lbs in 80 days?
Correct. I started at around 260lbs, and am around 220 right now. I’ve been at 2,000 calories the entire time. And mixed a few refeed days. Along with some carb cycling along the way.
I also work out 6 days per week, which has kept my strength at the the same if not better than it was before.
Intermittent fasting has made the 500 calorie deficit quite easy.
Except that rate of loss is more along the line of a 1750 calorie deficit per day, which will NOT lead to muscle growth.
All I can tell you is what I did. And that I know I’m not losing strength in the gym. I work out 6 days a week and have regressed none. I increase weight weekly.
And my max caloric intake on most days is 2,000 calories. I have my days that I go a bit over or a bit under. Idk what else to tell you. I have the pics to prove the differences. I’m sure with carb cycling and such the first 10 or so pounds was mostly water weight from having a horrible diet. So, that outlies the rest of the math. Over the past month and a half I’ve averaged about 10lbs per month.0 -
hammer2476 wrote: »TavistockToad wrote: »You've lost 40lbs in 80 days?
Correct. I started at around 260lbs, and am around 220 right now. I’ve been at 2,000 calories the entire time. And mixed a few refeed days. Along with some carb cycling along the way.
I also work out 6 days per week, which has kept my strength at the the same if not better than it was before.
Intermittent fasting has made the 500 calorie deficit quite easy.
That's not a 500 calorie deficit2 -
I thought this was a forum for encouragement and advice? Not a place to just argue about a deficit or not. Like... tf?!2
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hammer2476 wrote: »hammer2476 wrote: »TavistockToad wrote: »You've lost 40lbs in 80 days?
Correct. I started at around 260lbs, and am around 220 right now. I’ve been at 2,000 calories the entire time. And mixed a few refeed days. Along with some carb cycling along the way.
I also work out 6 days per week, which has kept my strength at the the same if not better than it was before.
Intermittent fasting has made the 500 calorie deficit quite easy.
Except that rate of loss is more along the line of a 1750 calorie deficit per day, which will NOT lead to muscle growth.
All I can tell you is what I did. And that I know I’m not losing strength in the gym. I work out 6 days a week and have regressed none. I increase weight weekly.
And my max caloric intake on most days is 2,000 calories. I have my days that I go a bit over or a bit under. Idk what else to tell you. I have the pics to prove the differences. I’m sure with carb cycling and such the first 10 or so pounds was mostly water weight from having a horrible diet. So, that outlies the rest of the math. Over the past month and a half I’ve averaged about 10lbs per month.
Gaining strength is not the same as gaining muscle. And at your supposed deficit you would only be losing 4-5 pounds a month, so there is something off in your math.
As for the encouragement comment...we encourage healthy, safe weight loss.8 -
Lmao trust me Im perfectly safe. 😂. I’m eating huge meals, with quite a bit of protein involved. Along with my doctor testing all of my health being the best it has been in years. I’d say I think I’m perfectly fine. Thanks for the help of the actual question though 😉
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Just because you're not seeing any negative consequences of weight loss yet doesn't mean it won't happen. Sooner or later, it will. There is no way you are at a 500 cal deficit, your rate of loss says that loud and clear.
I would recommend doing a two week controlled diet break at maintenance (which is not 2500 cals, no way does a man 70 lbs heavier than me who trains 6 days a week have a TDEE only a couple of hundred cals higher than me), then continue at an actual 500 cal deficit.5 -
Nony_Mouse wrote: »Just because you're not seeing any negative consequences of weight loss yet doesn't mean it won't happen. Sooner or later, it will. There is no way you are at a 500 cal deficit, your rate of loss says that loud and clear.
I would recommend doing a two week controlled diet break at maintenance (which is not 2500 cals, no way does a man 70 lbs heavier than me who trains 6 days a week have a TDEE only a couple of hundred cals higher than me), then continue at an actual 500 cal deficit.
3 different calculators are between 2500-2700 for my tdee. So I choose 2,000 to be my cut... which would be around most days at a 500 calorie deficit actually0 -
hammer2476 wrote: »Nony_Mouse wrote: »Just because you're not seeing any negative consequences of weight loss yet doesn't mean it won't happen. Sooner or later, it will. There is no way you are at a 500 cal deficit, your rate of loss says that loud and clear.
I would recommend doing a two week controlled diet break at maintenance (which is not 2500 cals, no way does a man 70 lbs heavier than me who trains 6 days a week have a TDEE only a couple of hundred cals higher than me), then continue at an actual 500 cal deficit.
3 different calculators are between 2500-2700 for my tdee. So I choose 2,000 to be my cut... which would be around most days at a 500 calorie deficit actually
Your rate of weight loss says otherwise. 3500 cals (500 per day deficit) = 1 lb. You do not defy the laws of physics. Calculators are a starting point for estimating TDEE, you're meant to fine tune that based on your own data.8 -
You've chosen the wrong activity level. Unless you're using Barbie weights at the gym, you're probably not doing light exercise.4
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hammer2476 wrote: »Nony_Mouse wrote: »Just because you're not seeing any negative consequences of weight loss yet doesn't mean it won't happen. Sooner or later, it will. There is no way you are at a 500 cal deficit, your rate of loss says that loud and clear.
I would recommend doing a two week controlled diet break at maintenance (which is not 2500 cals, no way does a man 70 lbs heavier than me who trains 6 days a week have a TDEE only a couple of hundred cals higher than me), then continue at an actual 500 cal deficit.
3 different calculators are between 2500-2700 for my tdee. So I choose 2,000 to be my cut... which would be around most days at a 500 calorie deficit actually
I would suggest eating at maintenance for a few weeks and you'll be able to see if 2500-2700 is your personal TDEE. If you keep losing weight, then you'll know for sure your numbers are off.
If you chose this route, report back and let us know what you learned. I'm very curious to see who's right.6 -
Well I’m going to continue my cut until Saturday. That’s day 90. Then I was planning on reverse dieting for 3 weeks to find my new real TDEE then staying there for 2 weeks before cutting again. But, with that being said I could just jump to 2500 and test if weight goes up or down over a course of a few weeks to see what’s up.
Thanks for all the replies.3 -
I would go straight to 2500, at least. Based on that 10 lbs per month average, you're currently at 1250 cal a day deficit.
Trust me, if you slow the loss down to 1 lb per week, you will come out of this with way better body composition than if you carry on at your current weight. We are just trying to help you.6 -
Nony_Mouse wrote: »I would go straight to 2500, at least. Based on that 10 lbs per month average, you're currently at 1250 cal a day deficit.
Trust me, if you slow the loss down to 1 lb per week, you will come out of this with way better body composition than if you carry on at your current weight. We are just trying to help you.
I understand the concept. But, I feel like if I was doing that much of a deficit it would be noticeable. I’m obviously dropping fat. While I haven’t looked this muscular ever. My arms are much bigger now, and my body composition is getting much better. I just don’t see how it’s as extreme as y’all are making it out to be.0 -
hammer2476 wrote: »Nony_Mouse wrote: »I would go straight to 2500, at least. Based on that 10 lbs per month average, you're currently at 1250 cal a day deficit.
Trust me, if you slow the loss down to 1 lb per week, you will come out of this with way better body composition than if you carry on at your current weight. We are just trying to help you.
I understand the concept. But, I feel like if I was doing that much of a deficit it would be noticeable. I’m obviously dropping fat. While I haven’t looked this muscular ever. My arms are much bigger now, and my body composition is getting much better. I just don’t see how it’s as extreme as y’all are making it out to be.
You had a lot of fat reserves to start with, hence not feeling any negative effects. Now that you have less body fat, the negative effects of rapid weight loss will become more obvious.
You probably had some newbie gains in terms of muscle growth, but most of that more muscular look will be down to having less fat covering your muscles, and your muscles being pumped from using them. At this point, you won't be gaining muscle (though you will be gaining strength). And if you continue with the rapid weight loss, you're jeopardising what muscle gain you have made. Your body can only burn so much from stored fat per day, anything else is coming from other places, ie your lean body mass.9
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