Anyone cutting after a bulk?
Replies
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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!
Definetly, same here did a bulk kind of over did it in the calories. Got very strong but along with that I accumulated a lot of body fat. No problem though, I learned from my mistakes. However now that I am pretty positive I got my nutrition down. I currently at 210g protein + 200g carbs and 50g of fat on workout days at about 2100 calories. consuming about 1800 on off days with 210 G +protein little over 100g carbs and fat stay same or tad bit over.
Now I am 6'4 and 205lbs now and I currently work at a sit down job. So I had over time to adjust my calories to figure out where I sit as far as how much I should consume. IF I ate around 2500 calories I still would not losing body fat. So I dropped down to 2100 and I noticed I'm losing weight a tad bit fast. My strength is doing ok and I do not feel fatigue but Ill keep it down to here until other wise. I am looking forward to losing the body fat which I know is easy to lose but its keeping on the muscle that difficult part. Can never be to sure if I'm eating to less or if I am eating more then I should but I have started adding light cardio walking, 15min jump rope pretty light not hardcore. My walks are consistent when I go for a second session to the gym to stretch, then of coarse walk back home.
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@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!
gosh that second one got me all worried cause I lost 5lbs in 2 days. My weightloss has not been 1lb a week like I was expecting So when I say 5lb drop I was like.. damn. But like I mention no loss in strength just yet but we will see ugh..0 -
Valentinogomez wrote: »@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!
gosh that second one got me all worried cause I lost 5lbs in 2 days. My weightloss has not been 1lb a week like I was expecting So when I say 5lb drop I was like.. damn. But like I mention no loss in strength just yet but we will see ugh..
It's normal to lose fast in the beginning.. less food, water weight etc. Keep paying attention to your trends and if after a few weeks it's still that fast just decrease your deficit. For most people it slows down.1 -
Valentinogomez wrote: »@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!
gosh that second one got me all worried cause I lost 5lbs in 2 days. My weightloss has not been 1lb a week like I was expecting So when I say 5lb drop I was like.. damn. But like I mention no loss in strength just yet but we will see ugh..
It's normal to lose fast in the beginning.. less food, water weight etc. Keep paying attention to your trends and if after a few weeks it's still that fast just decrease your deficit. For most people it slows down.
Yah thats the good thing about being in the habit of logging into MFP definitely will be able to keep track of whats working and what is not working, whats to much and whats to little thank goodness!0 -
I feel like my cut is so drawn out. By the time I get to goal it will likely be about 4.5-5 months (including a diet break in there), almost as long as my bulk. I don't think I've ever cut this long or this much after a bulk. Not sure why.. it's not as if I gained too much or I'm losing that slow either.
Wondering if this is normal or if you guys just get in and out with your cuts.2 -
I feel like mine is drawn out as well. Wishing I hadn’t went on a mini bulk in Jan it has just dragged this whole process out.
On the plus side this is lightest I have been in 10+ years. Considering going to recomp when I get to 165. Maybe even a slow bulk.
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I feel like my cut is so drawn out. By the time I get to goal it will likely be about 4.5-5 months (including a diet break in there), almost as long as my bulk. I don't think I've ever cut this long or this much after a bulk. Not sure why.. it's not as if I gained too much or I'm losing that slow either.
Wondering if this is normal or if you guys just get in and out with your cuts.
The short answer as I've sort of done both, however I struggle to get leaner than what I'd estimate to be ~12% body fat and I'm really just bad at cutting. I started weighing daily last July after recomping and/or lean bulking for the first six months of '17 coming back from time off for a lower back injury. After the first week or so getting things dialed in on the TDEE sheet I saw a pretty sharp drop which slowed, but consistently lost for about 13 weeks into mid October, a total of about 7lbs; ~183 to 176, average deficit of a whopping 156 calories/day (hey, I said I was bad at cutting). Loss rate leveled off as my deficit evaporated and I pretty well maintained through the end of the year. 178.4 on 1/1/18 after holiday tomfoolery, but hit 170.2 on 1/21 and stayed 170-173 through mid march.1 -
I feel like mine is drawn out as well. Wishing I hadn’t went on a mini bulk in Jan it has just dragged this whole process out.
On the plus side this is lightest I have been in 10+ years. Considering going to recomp when I get to 165. Maybe even a slow bulk.
Nice work, I'd much rather have your graph than mine.
Growing up overweight I don't let myself get much heavier than 180 or so and I eat too much to get any lighter than 170 it seems.1 -
Thanks @Tic78 and @steveko89 for sharing.
My graph looks like this, from bulk to now. It looks pretty discouraging like I am heading back to where I started from, even though i know progress was made.
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@sardelsa I wouldn’t be discouraged, your pictures earlier in the thread showed just how well you are doing 💪
I think we just get discouraged by the length of time in a deficit!
@steveko89 thanks for sharing your graph, looks impressive to me. Also with your bf % you wouldn’t have much to drop if you could bare to tighten the deficit a little but sitting at 12% is a great place to maintain 👍
It’s funny on my graph my first cut was at 1800 cals per day, the second one I am going between 2200-2350 per week and consistently losing 0.5-1lb week. I did change my workouts which has raised my tdee. It’s the length of time more than the deficit that’s getting me. I also had been on a 2 year break from lifting so although I have had muscle memory gains I really have been in a deficit for far too long and wonder if after such a break will I get newbie gains again? I had lifted for 6/7 years continuously before my break
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Thanks, @Tic78. I'm really just guessing at my BF%. I'm (perpetually) higher than I'd like to be, moving average at 175.6 lbs as of this morning.
I found this page with the following descriptions: http://truth-dealer.com/physiology/fundamentals/lean-body-weight-03.html
10-13% body fat : There is a blurred outline of abs. Maybe the first two upper abs are slightly defined. No love handles, they appear just after this level. Vascularity only in arms. The defining feature is thin separation between Abs and obliques all around. this shallow depression is the first sign that sharp "6-packs" are coming.
13-16% body fat : Blurred outline of abs here and there. Little vascularity only in arms. the defining feature is that you can pinch fat at lower abs and lower back . Love handles are tightening up but still there.
Compared to these guidelines, I'd call my upper abs more than slightly defined, same with serratus anteriors, and I'm getting the described defined separation between abs and obliques. However, the rest of my abs are pretty nebulous and certainly pinchable around my navel.
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SW: 182.5
Week 1:181.8
Week 2: 180.3
Week 3: 179.4
Week4: 179.0
Week was a bit rough. Was sore based on some updates to my lifting routine and I overate on all my refeed days. Gonna try and control today, even though its a holiday.
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I love high carb days. And holy *kitten*, it's hard to hit 500g+ of carbs.2
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I would eat all the Cocoa Krispies I could fit into my carb intake if they were available here (in Canada). Omgggg..
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Im just maintaining, eating healthy, and trying to stay lean.0
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Nony_Mouse wrote: »
I am determined to beat 500g this thursday...3 -
I'm about to start a cut again soon. I ended my last cut at 190 and I'm pushing 210 right now. I kinda still have abs in the morning - depending on lighting, mid day I'm looking a bit bloated, lol. I think I may push to 215 before I cut again, but we shall see. I'm getting tired of eating. I'll do another RFL but this time I won't cheap out on the fish oil. I'm hoping it was the reason my joints became so creaky last time. This happens every time... get tired of stuffing my face and then mid cut start having dreams about rice and pasta.1
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jseams1234 wrote: »I'm about to start a cut again soon. I ended my last cut at 190 and I'm pushing 210 right now. I kinda still have abs in the morning - depending on lighting, mid day I'm looking a bit bloated, lol. I think I may push to 215 before I cut again, but we shall see. I'm getting tired of eating. I'll do another RFL but this time I won't cheap out on the fish oil. I'm hoping it was the reason my joints became so creaky last time. This happens every time... get tired of stuffing my face and then mid cut start having dreams about rice and pasta.
See that's good, you get the cut done.. in and out. I dragggg mine on for months and months
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jseams1234 wrote: »I'm about to start a cut again soon. I ended my last cut at 190 and I'm pushing 210 right now. I kinda still have abs in the morning - depending on lighting, mid day I'm looking a bit bloated, lol. I think I may push to 215 before I cut again, but we shall see. I'm getting tired of eating. I'll do another RFL but this time I won't cheap out on the fish oil. I'm hoping it was the reason my joints became so creaky last time. This happens every time... get tired of stuffing my face and then mid cut start having dreams about rice and pasta.
See that's good, you get the cut done.. in and out. I dragggg mine on for months and months
You must be Cat 1 though, right? Wild horses couldn't drag me to contemplate RFL at Cat 1. Aside from the 12 days straight, low activity makes for a lower TDEE. Combine that with the higher protein requirement (and therefore cals) on Cat 1 and the deficit isn't enough to make it worth it for a woman (IMHO).0 -
Nony_Mouse wrote: »jseams1234 wrote: »I'm about to start a cut again soon. I ended my last cut at 190 and I'm pushing 210 right now. I kinda still have abs in the morning - depending on lighting, mid day I'm looking a bit bloated, lol. I think I may push to 215 before I cut again, but we shall see. I'm getting tired of eating. I'll do another RFL but this time I won't cheap out on the fish oil. I'm hoping it was the reason my joints became so creaky last time. This happens every time... get tired of stuffing my face and then mid cut start having dreams about rice and pasta.
See that's good, you get the cut done.. in and out. I dragggg mine on for months and months
You must be Cat 1 though, right? Wild horses couldn't drag me to contemplate RFL at Cat 1. Aside from the 12 days straight, low activity makes for a lower TDEE. Combine that with the higher protein requirement (and therefore cals) on Cat 1 and the deficit isn't enough to make it worth it for a woman (IMHO).
I'm not super familiar with the categories and exact criteria. But I do know RFL is not for me, unless it was for 3-5 days only. I don't see the purpose for my particular goals unless I had an important event where I had to be in a bikini and had to lean down quickly with short notice.1 -
Ok I just looked it over he actually defines it in the Women's book but I have no clue what my accurate bodyfat is but most likely I am category 1.1
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I think I was too quick to whinge about not losing, etc. Weight is now at the same point pre bulk last year - 166.6 lbs...the cut is working and the hunger is not gnawing at my stomach so much. It is bearable...have to get below 75kg (aiming for 73ish or 160lbs by November 18 which is comp date (strongman), then when that is done, next goal to reach is 140lbs...let's hope strength stays on the up!4
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SW: 182.5
Week 1:181.8
Week 2: 180.3
Week 3: 179.4
Week 4: 179.0
Week 5: 180.1
Think I am just holding onto some water and I was waiting for one of these weeks to pop up. Will see if it's trending down next week and may have to adjust my refeed days if necessary.
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[unless I had an important event... had to lean down quickly.
Debating if it's worth trying something like this for me this week. Certainly not in a bikini but I do have an event this weekend and I'm probably 7-10lbs heavier than I'd like to be (because it's pretty well documented I'm terrible at trying to cut). At 176.5 lbs by my moving average, I have a Skulpt and did a scan yesterday morning to compare to April; it said I've dropped to 12.8% BF from 13.8% in April and 15.4% in January (174 and 173.5 lbs averages on those days, respectively) so at least there's that. Overall, I certainly take those numbers with a grain of salt but the comparison at least indicates I'm moving in the right direction.
I'm averaging +177 cal/day over maintenance since 7/1 so I should just start lying and saying I'm lean bulking, seem to have that intake level on lockdown.
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[unless I had an important event... had to lean down quickly.
Debating if it's worth trying something like this for me this week. Certainly not in a bikini but I do have an event this weekend and I'm probably 7-10lbs heavier than I'd like to be (because it's pretty well documented I'm terrible at trying to cut). At 176.5 lbs by my moving average, I have a Skulpt and did a scan yesterday morning to compare to April; it said I've dropped to 12.8% BF from 13.8% in April and 15.4% in January (174 and 173.5 lbs averages on those days, respectively) so at least there's that. Overall, I certainly take those numbers with a grain of salt but the comparison at least indicates I'm moving in the right direction.
I'm averaging +177 cal/day over maintenance since 7/1 so I should just start lying and saying I'm lean bulking, seem to have that intake level on lockdown.
How do you like it? Do you think it's been more valuable for tracking trends than a BIA scale?0 -
mom23mangos wrote: »[unless I had an important event... had to lean down quickly.
Debating if it's worth trying something like this for me this week. Certainly not in a bikini but I do have an event this weekend and I'm probably 7-10lbs heavier than I'd like to be (because it's pretty well documented I'm terrible at trying to cut). At 176.5 lbs by my moving average, I have a Skulpt and did a scan yesterday morning to compare to April; it said I've dropped to 12.8% BF from 13.8% in April and 15.4% in January (174 and 173.5 lbs averages on those days, respectively) so at least there's that. Overall, I certainly take those numbers with a grain of salt but the comparison at least indicates I'm moving in the right direction.
I'm averaging +177 cal/day over maintenance since 7/1 so I should just start lying and saying I'm lean bulking, seem to have that intake level on lockdown.
How do you like it? Do you think it's been more valuable for tracking trends than a BIA scale?
I like it quite a bit, I bought the v1 (which they called an AIM) on ebay for cheap and was fortunate enough to participate in the beta test of their v2 (the Chisel). It's easy to use, the app has gotten much more stable since it originally came out, and the battery life is pretty solid. It's definitely more time-consuming than a BIA scale but the multi-site scan (24 for a "full scan" and 3 for a "quick scan"). I also happen to have a BIA scale that I don't pay much attention to. I found a very distinct linear relationship between scale weight and body fat regardless of my lifting and/or attempted bulk/cut schedule that isn't represented by the skulpt data I've collected, which shows a pretty steady decline in body fat and increase in "muscle quality" (the other metric the platform uses) since June of 2015 right around when I started lifting. Overall it's said I've gone from 18.2% to 12.8%. I didn't think to take a photo yesterday morning, if there are interested parties I can take one tomorrow and post a series of progress pics compared to the skulpt numbers to see how everyone thinks they agree.
Comparison Data
YESTERDAY: 178 lbs - 12.5% on scale, 12.8% on Skulpt
1/17/18: 173.6 lbs - 11.6% on scale, 13.8% on Skulpt
I know single data points don't make a definitive trend but I put zero stock in my scale, and at least have some level of confidence in the skulpt's ability to track trends. I've not ever done a DEXA or anything more clinically credible for a comparison.
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That’s interesting about the skulpt, hadn’t heard of them but had been considering buying a new bia scale, yes I know they aren’t accurate but I would like some semi decent way of tracking bodyfat.
I am dubious that a lot of these things work on some formula based on bmi and expected weights. Away to do some skulpt research!0
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