Anyone cutting after a bulk?
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Had a busy-but-good weekend, crammed catching up with friends in three separate instances Friday-Sunday. I finished last week with an average of 174, going to really buckle down for the next six weeks after being at or above maintenance for the last three weeks. I'm going to aim for 6 lbs (-500 cal/day) but I'd really probably be happy with 4 lbs to get back to 170 by average. Planning for six weeks takes me right to the beginning of September, the event I have circled starts on 9/14 so I have some leeway to cut for another week if i feel I need to.2
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@sharifsahmed what are your plans now, are you going to maintain or run another bulk?
Back on the bulk, clean one this time. It's a year long project.
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10 day diet break is complete! Honestly I doubted it and didn't think I needed it, but I really did. Now back to the grind. Trying out some new things, we will see if anything works.
Hope everyone is doing well
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I'm just finishing up with my post-bulk cut. I started on a cut and went from unfit 190lb DadBod, down to 165lb skinny twig. I stopped a little early ( still did not have abs ) because I was just feeling and looking way too small.
So then I dirty bulked straight back up to 205lb. Went by way too fast. I'm 8 weeks into my cut and just weighed in at 179.4lb so about 25lb in 8 weeks or so.
For reference, I'm 5'11" male, age 34. Ask me anything!0 -
10 day diet break is complete! Honestly I doubted it and didn't think I needed it, but I really did. Now back to the grind. Trying out some new things, we will see if anything works.
Hope everyone is doing well
What new things are you trying, @sardelsa?I'm just finishing up with my post-bulk cut. I started on a cut and went from unfit 190lb DadBod, down to 165lb skinny twig. I stopped a little early ( still did not have abs ) because I was just feeling and looking way too small.
So then I dirty bulked straight back up to 205lb. Went by way too fast. I'm 8 weeks into my cut and just weighed in at 179.4lb so about 25lb in 8 weeks or so.
For reference, I'm 5'11" male, age 34. Ask me anything!
25 lbs in 8 weeks is quick work @dasmyth! It sounds like your process has been fairly fast. Did you see some good gains from your bulk? How long did you bulk? And how is your physique at 179 comparing to your '165 lb skinny twig' look?
My own cut has definitely slowed down, but I don't think I've ever been leaner than I am now, so I think it will be slow going from here to the end. I have a half-marathon in October so I will keep slowly cutting until then. I tell you, it feels really good to be lean in the summer... the past six years I've been in-between babies so I have been a bit heavier during the summer... I have finally been able to get out my 'skinny' clothes and enjoy wearing them. I have always had this desire in the back of my mind to compete, but I know I never will, so I'm kind of treating this cut like my own imaginary little 'prep' - haha.0 -
25 lbs in 8 weeks is quick work @dasmyth! It sounds like your process has been fairly fast. Did you see some good gains from your bulk? How long did you bulk? And how is your physique at 179 comparing to your '165 lb skinny twig' look?
Oh my gosh, so much different. If I were to guess, based on how I looked at 180lb before ( still kinda DadBod-ish, plenty of fat around the midsection, not much muscle definition ) vs now at 180 - much leaner, way way more muscle definition, bigger muscles in general.... I'd have to say I put on 15lb of muscle the last bulk. It was about 6 months of a really dirty bulk, plus my new son was born so there was some time off the gym for that.
My TDEE is about 3400 - factoring in a good hour at the gym M-F and 3 days of cardio ( running 1-2 miles, sometimes HIIT ) - So this cut has been much quicker, but I'm also eating only 1800-2000 calories and starving. I hate cutting so I just want it over ASAP. I've got my 4-pack now, so I'll probably shoot for 170-175 as my final target and maintain there for a few weeks before I bulk again.
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I'm just finishing up with my post-bulk cut. I started on a cut and went from unfit 190lb DadBod, down to 165lb skinny twig. I stopped a little early ( still did not have abs ) because I was just feeling and looking way too small.
So then I dirty bulked straight back up to 205lb. Went by way too fast. I'm 8 weeks into my cut and just weighed in at 179.4lb so about 25lb in 8 weeks or so.
For reference, I'm 5'11" male, age 34. Ask me anything!
So your cut sounds like it was faster than the (typically advised) 1/2 lb per week? How long did you cut?
I'm in "Dadbod" stage... at 1/2 lb per week I may be cutting clear until the end of the year. This is my first ever cut.
Thanks,0 -
billkansas wrote: »So your cut sounds like it was faster than the (typically advised) 1/2 lb per week? How long did you cut?
I'm in "Dadbod" stage... at 1/2 lb per week I may be cutting clear until the end of the year. This is my first ever cut.
Cutting more than 1/2 - 1lb a week I think it's mostly not advised ( my opinion and research ) because:
1) you don't allow yourself time to adjust to new eating habits, so when you're "done" and go back to old eating habits you "mysteriously" put the weight back on. By cutting slowly you allow way more time to develop new habits, so you don't go back to your previous body afterwards.
2) it's hard to maintain. Eating at such a steep deficit is hard. You're starving all the time. Your energy levels plummet. This will make it harder for someone to stick to it for any length of time.
3) you definitely run the risk of losing muscle you worked so hard to put on. However, I have clinically low testosterone and am on replacement therapy, so the extra testosterone for me is working to keep my muscles even at the deficit I'm at.
For me, I just hate cutting, and since I'm not as worried about losing muscle for the reason I mentioned, and I'm also not worried about old eating habits because I have complete control over my eating, I'm just bearing through it so I can start eating again.
This cut is even faster than the last. I'm on week 8. I've already bulked once so my TDEE is pretty high ( 3400 ish ) which is helping me lose faster.
Let me see if I can upload my weight/calorie/TDEE sheet so you can see.
There have been a few refeed days where I ate much more than normal, I also drink zero alcohol and at least a gallon of water a day.
Your first cut is going to be the hardest and longest because you're establishing your cutting eating habits, you haven't had an opportunity to slather on some muscle yet to raise your TDEE some, and it's new to you. It will get easier the next time!!!
I don't have any recent pics, but I'll see if my wife will take a good one and show you before/after first cut/after bulk/current
My diet looks like this:
Breakfast
Can of Pepsi on the way to gym ( I know....)
4 scrambled eggs with salsa
Lunch
1/2 cup steel cut oats, made with water, plain with just salt and pepper
Or
Some kind of tuna sandwich or wrap which I eat only half of for lunch.
Pre-Dinner
The other half of the sandwich/wrap
Dinner
A huge steak, sirloin or filet mignon, I usually cook like 5 at a time and just eat it cold.
A can of spinach
Before bed
A pint of Halo Top if it still keeps me at or under about 2100 calories for the day.
Yes, I eat a pint of ice cream most days.1 -
Yeah, there's an exception to every rule. You seem to wisely know you can break it. I guess I'll stick with it even though I want to go crazy and accelerate my cut so I can be done with it and start bulking again. Given that I'm 49, only go to the gym two days per week, and other factors... I'd better play by the rules myself. I've already lost some muscle as evident that all my lifts have gone down. I think I'll stay conservative for now. You're also right, I'm sort of miserable already too.... probably need to walk before I can run!0
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Thanks for sharing Dasmyth! It is enlightening to see all the different paths you can take!0
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Still cutting here, that’s 12 weeks now and also today marks my 365th day of using mfp. Weight is down to 169.6lbs. I hope that 165 will have me at 10%
My first cut was Oct to Jan from about 200lbs to 170. I had a water weight fluctuation in January and I let it play with my brain so much that I ended up going straight to a bulk. By May I had put 17lbs back on. Not great.
Now I know better I use a weight trending app so this time water fluctuations don’t phase me as much. Feeling lean but must admit I feel better around 180lbs. I am 5’10.
Need to try and work back to maintenance this time, new to cutting so not sure of best course of action. Lose the last few lbs and then increase 100-200 calories per day?? So increase total calories by 1400 per week till I get back to maintenance?
I also want to start taking creatine again, I’m too scared to do it till I’m 10% as that initial water gain will annoy me.
Been cutting on 2200 calories, taking in 180g per day protein 60g fats rest from carbs. My Fitbit places my average burn at 3200-3500.
I haven’t dealt with refeeds properly, in 12 weeks I haven’t once ate at maintenance. At the weekend I maybe have 2500 calories and I know this is a mistake, I feel tired now. My lifts have generally held up with only minimal losses on my bench, so I hope this means I haven’t shredded muscle. I do feel I have lost some arm size but my abs are looking much better. I have never had a 6 pack before and this was my aim. Being a hairy chested Scotsman doesn’t show them the best but at least they’re now here 😂
Hope everyone is doing well.0 -
My wife is in a wedding this weekend, so dieting is not gonna happen lol. Especially, since we are going to some amazing places in Philly. But i will be hardcore starting Monday... Travel is finally done for work for a few months and no more big parties coming up. My goal is to be 170 by November for Disney world. Right now i am about 178-183 depending on glycogen levels.2
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How is everyone doing? I started Lyle's stubborn fat protocol right now I only do it once a week, once I get more comfortable I might add in another day but it is pretty tough.
Weight is slowly moving down again... hopefully the physique changes will follow! I am not in a rush at this point, as I am really close to goal and just want to fine tune everything 1 -
How is everyone doing? I started Lyle's stubborn fat protocol right now I only do it once a week, once I get more comfortable I might add in another day but it is pretty tough.
Weight is slowly moving down again... hopefully the physique changes will follow! I am not in a rush at this point, as I am really close to goal and just want to fine tune everything
Workouts are tough, but doing pretty well in terms of compliance. Even sadly turned away some ice cream cake (I almost cried) since it was a keto day. Starting weight was 182.5. I can't wait until post refeed to see what my total loss was.0 -
How is everyone doing? I started Lyle's stubborn fat protocol right now I only do it once a week, once I get more comfortable I might add in another day but it is pretty tough.
Weight is slowly moving down again... hopefully the physique changes will follow! I am not in a rush at this point, as I am really close to goal and just want to fine tune everything
Workouts are tough, but doing pretty well in terms of compliance. Even sadly turned away some ice cream cake (I almost cried) since it was a keto day. Starting weight was 182.5. I can't wait until post refeed to see what my total loss was.
I'm sure you will do great! And don't worry the ice cream cake will always be there.
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How is everyone doing? I started Lyle's stubborn fat protocol right now I only do it once a week, once I get more comfortable I might add in another day but it is pretty tough.
Weight is slowly moving down again... hopefully the physique changes will follow! I am not in a rush at this point, as I am really close to goal and just want to fine tune everything
Workouts are tough, but doing pretty well in terms of compliance. Even sadly turned away some ice cream cake (I almost cried) since it was a keto day.Starting weight was 182.5. I can't wait until post refeed to see what my total loss was.
One of the reasons why I would never do keto or any diet that bans certain foods. It would feel like being arrested for a crime I didn't commit.3 -
How is everyone doing? I started Lyle's stubborn fat protocol right now I only do it once a week, once I get more comfortable I might add in another day but it is pretty tough.
Weight is slowly moving down again... hopefully the physique changes will follow! I am not in a rush at this point, as I am really close to goal and just want to fine tune everything
Workouts are tough, but doing pretty well in terms of compliance. Even sadly turned away some ice cream cake (I almost cried) since it was a keto day.Starting weight was 182.5. I can't wait until post refeed to see what my total loss was.
One of the reasons why I would never do keto or any diet that bans certain foods. It would feel like being arrested for a crime I didn't commit.
Normally, i would agree. But at this point in my life, a structured program is what was needed to help me restrict. Its why I chose UD2.1 -
How is everyone doing? I started Lyle's stubborn fat protocol right now I only do it once a week, once I get more comfortable I might add in another day but it is pretty tough.
Weight is slowly moving down again... hopefully the physique changes will follow! I am not in a rush at this point, as I am really close to goal and just want to fine tune everything
Workouts are tough, but doing pretty well in terms of compliance. Even sadly turned away some ice cream cake (I almost cried) since it was a keto day.Starting weight was 182.5. I can't wait until post refeed to see what my total loss was.
One of the reasons why I would never do keto or any diet that bans certain foods. It would feel like being arrested for a crime I didn't commit.
Normally, i would agree. But at this point in my life, a structured program is what was needed to help me restrict. Its why I chose UD2.
I wasn't hating you for it,lol. I know it's all about personal preference or using whatever means necessary to stick with one's goal.0 -
How is everyone doing? I started Lyle's stubborn fat protocol right now I only do it once a week, once I get more comfortable I might add in another day but it is pretty tough.
Weight is slowly moving down again... hopefully the physique changes will follow! I am not in a rush at this point, as I am really close to goal and just want to fine tune everything
Workouts are tough, but doing pretty well in terms of compliance. Even sadly turned away some ice cream cake (I almost cried) since it was a keto day.Starting weight was 182.5. I can't wait until post refeed to see what my total loss was.
One of the reasons why I would never do keto or any diet that bans certain foods. It would feel like being arrested for a crime I didn't commit.
Normally, i would agree. But at this point in my life, a structured program is what was needed to help me restrict. Its why I chose UD2.
I wasn't hating you for it,lol. I know it's all about personal preference or using whatever means necessary to stick with one's goal.
Oh i realize. It was merely explaining
Tonight begins refeeding.. should be fun.1 -
I have a question about refeeds.. I don't remember the exact research but let's say you have two refeeds days, should they be done back to back or is a day in between ok? Does it affect the benefit of it?0
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I have a question about refeeds.. I don't remember the exact research but let's say you have two refeeds days, should they be done back to back or is a day in between ok? Does it affect the benefit of it?
Consecutive day is where you get the benefits of refeeds. For me, it's about glycogen supercompensation, plus mitigating reductions in Leptin (suppresses fat burner) and increases in Ghrelin (stimulates hunger)1 -
I have a question about refeeds.. I don't remember the exact research but let's say you have two refeeds days, should they be done back to back or is a day in between ok? Does it affect the benefit of it?
Consecutive day is where you get the benefits of refeeds. For me, it's about glycogen supercompensation, plus mitigating reductions in Leptin (suppresses fat burner) and increases in Ghrelin (stimulates hunger)
Thanks! Yea that's what I figured. I had a high carb day yesterday and was wasn't planning on another today.
I do refeeds wrong anyhow (high everything) so not like it really matters in my case0 -
I have a question about refeeds.. I don't remember the exact research but let's say you have two refeeds days, should they be done back to back or is a day in between ok? Does it affect the benefit of it?
Consecutive day is where you get the benefits of refeeds. For me, it's about glycogen supercompensation, plus mitigating reductions in Leptin (suppresses fat burner) and increases in Ghrelin (stimulates hunger)
Thanks! Yea that's what I figured. I had a high carb day yesterday and was wasn't planning on another today.
I do refeeds wrong anyhow (high everything) so not like it really matters in my case
Ideally, you would keep fat low on those days.
Did i read right that you are reading Lyles new book? If not, have you considered UD2? You practically cycle as it is. And the diet is designed to help address hard areas by incresing blood flow and suppression of alpha receptors.0 -
I have a question about refeeds.. I don't remember the exact research but let's say you have two refeeds days, should they be done back to back or is a day in between ok? Does it affect the benefit of it?
Consecutive day is where you get the benefits of refeeds. For me, it's about glycogen supercompensation, plus mitigating reductions in Leptin (suppresses fat burner) and increases in Ghrelin (stimulates hunger)
Thanks! Yea that's what I figured. I had a high carb day yesterday and was wasn't planning on another today.
I do refeeds wrong anyhow (high everything) so not like it really matters in my case
Ideally, you would keep fat low on those days.
Did i read right that you are reading Lyles new book? If not, have you considered UD2? You practically cycle as it is. And the diet is designed to help address hard areas by incresing blood flow and suppression of alpha receptors.
Yea .. I know. But carbs alone give me the sads.
I thought about it but honestly.. I am so bad with tracking and doing a strict meal plan. I just wing it most of the time and I have to be able to eat at family's house without too much restriction. I am doing the stubborn fat protocol right now and trying some hokey pokey targeted work. I love having some stubborn fat in some areas (Yay chest, hips, glutes and upper body) and not others (boo quads and hamstrings), so I am always fighting with this issue! Argg0 -
I have a question about refeeds.. I don't remember the exact research but let's say you have two refeeds days, should they be done back to back or is a day in between ok? Does it affect the benefit of it?
Consecutive day is where you get the benefits of refeeds. For me, it's about glycogen supercompensation, plus mitigating reductions in Leptin (suppresses fat burner) and increases in Ghrelin (stimulates hunger)
Thanks! Yea that's what I figured. I had a high carb day yesterday and was wasn't planning on another today.
I do refeeds wrong anyhow (high everything) so not like it really matters in my case
Ideally, you would keep fat low on those days.
Did i read right that you are reading Lyles new book? If not, have you considered UD2? You practically cycle as it is. And the diet is designed to help address hard areas by incresing blood flow and suppression of alpha receptors.
Yea .. I know. But carbs alone give me the sads.
I thought about it but honestly.. I am so bad with tracking and doing a strict meal plan. I just wing it most of the time and I have to be able to eat at family's house without too much restriction. I am doing the stubborn fat protocol right now and trying some hokey pokey targeted work. I love having some stubborn fat in some areas (Yay chest, hips, glutes and upper body) and not others (boo quads and hamstrings), so I am always fighting with this issue! Argg
I do carbs plus protein. Right now its yakisoba noodles with shrimp. Followed by grapes, kiwi and some cool whip. Its like 154g carbs,14g fat and 48g protein.
It helps i am a really good cook. So much so i have all my wife's friends asking me to cook meals for everyone.0 -
Yea I was reading up about UD2, sounds really interesting but since I don't track, and um, maybe I read it wrong but no caffeine on the high days, whaaaaaattt?
I would die! And probably no alcohol I'd imagine. Honestly... I can't do it. I am like 3-4lbs away from my goal is it really going to make that much difference? Sigh. 
I am kind of starting to get a bit discouraged because I am getting so close to goal and my bod is not there yet... let's hope those last few lbs help. 0 -
Yea I was reading up about UD2, sounds really interesting but since I don't track, and um, maybe I read it wrong but no caffeine on the high days, whaaaaaattt? I would die! And probably no alcohol I'd imagine. Honestly... I can't do it. I am like 3-4lbs away from my goal is it really going to make that much difference? Sigh. I am kind of starting to get a bit discouraged because I am getting so close to goal and my bod is not there yet... let's hope those last few lbs help.
I went to a radical program like this because i got discouraged and struggled to get leaner. You only diet for 6-8 weeks at a time and then have a week or two of diet breaks.
So if you haven't been able to lose the trouble spots, maybe your strategy needs to change. Just something to think about.1 -
Yea I was reading up about UD2, sounds really interesting but since I don't track, and um, maybe I read it wrong but no caffeine on the high days, whaaaaaattt? I would die! And probably no alcohol I'd imagine. Honestly... I can't do it. I am like 3-4lbs away from my goal is it really going to make that much difference? Sigh. I am kind of starting to get a bit discouraged because I am getting so close to goal and my bod is not there yet... let's hope those last few lbs help.
I went to a radical program like this because i got discouraged and struggled to get leaner. You only diet for 6-8 weeks at a time and then have a week or two of diet breaks.
So if you haven't been able to lose the trouble spots, maybe your strategy needs to change. Just something to think about.
Yea I hear ya. I am already incorporating the stubborn fat protocol (which I can handle), I don't want to add too much to the mix and kill myself. For what. So I can look like a bomb fitness model for 5 min then when I go back to eating normally the fat comes back to where it used to be ..urg. I don't compete so really it's kind of pointless. Can you tell I'm frustrated, haha.
Thanks though, I do appreciate your advice and help
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Yea I was reading up about UD2, sounds really interesting but since I don't track, and um, maybe I read it wrong but no caffeine on the high days, whaaaaaattt? I would die! And probably no alcohol I'd imagine. Honestly... I can't do it. I am like 3-4lbs away from my goal is it really going to make that much difference? Sigh. I am kind of starting to get a bit discouraged because I am getting so close to goal and my bod is not there yet... let's hope those last few lbs help.
Ugh...all summer I have been 2-3 lbs from goal. I am 5'0" so the last few pounds really do make a difference. I am struggling - I had a job change where I am not on my feet as much so my activity level has dropped a little. Transitioning to needing fewer calories has been difficult. I am having hard time figuring out how many calories to eat. I keep adjusting calories/macros to try to find what will keep me satisfied. I am fine for a week to a week and a half and then lose control for a few days.
Looking back I felt most satisfied when protein was over 160 and fiber was over 50. The problem is that doesn't leave much room for fun! I do have several weeks coming up without parties/events to attend so I think I am going to try upping fiber and protein again to see if I can drop the last few pounds.1
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