Anyone cutting after a bulk?
Replies
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Random question for the group: has anyone tried one of those massage guns? Costco has a decently well reviewed one on sale for $60 and I'm debating giving it a shot.
That's a lot cheaper than the pneumatic compression boots I paid for. But they feel wonderful as well. It's like a 20min massage.0 -
No loss or gain this week. Still around 167, which isn't bad consider i did a refeed Wednesday and Thursday. Workouts are going pretty well and my cravings are in check. I have completed daily ab workouts which have been interesting. My core is starting to feel better. Hoping the work i am putting in now and the break from heavy lifting will allow me to squat once life gets back to normal. I am working out daily but Saturday is a more of an active rest, so its just ab work and yoga/flexibility/pilates/foam roller work.5
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Week-to-week average I was down 0.71 last week to 174.9 with a low of 173.6 Saturday morning. Four hours of yard work Saturday afternoon was followed by a calorific jaunt through Sunday night so the scale was back up to 176 this morning but I expect that will drop back down quickly. Workout was great earlier today. I'm still doing the v2 Arnold program but decided to tweak some rep ranges both for variety and with an eye on the virtual home gym powerlifting competition next month.4
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Week-to-week average I was down 0.71 last week to 174.9 with a low of 173.6 Saturday morning. Four hours of yard work Saturday afternoon was followed by a calorific jaunt through Sunday night so the scale was back up to 176 this morning but I expect that will drop back down quickly. Workout was great earlier today. I'm still doing the v2 Arnold program but decided to tweak some rep ranges both for variety and with an eye on the virtual home gym powerlifting competition next month.
Awesome work!!1 -
quiksylver296 wrote: »Trending down. 201.2 this morning. Four pounds in a month, which I'll take!
Super slow (since I keep going off the rails WFH). 201.0 this morning. Tomorrow is official weigh-in, and I'd be pretty tickled if it was 200.something.1 -
quiksylver296 wrote: »quiksylver296 wrote: »Trending down. 201.2 this morning. Four pounds in a month, which I'll take!
Super slow (since I keep going off the rails WFH). 201.0 this morning. Tomorrow is official weigh-in, and I'd be pretty tickled if it was 200.something.
It's certainly slowed down for me. The first two weeks I was going gangbusters averaging a 14% deficit. Since then it's been <2%2 -
Hello, Just found you guys. Hope you don't mind I sneak in. Been on MFP for a while but dropped off a 2 or 3 years ago. then about a month or so started up again. Not because my weight, just looking for a more convenient way to log my macros. Sounds like you all are pretty like minded.
By ways of introduction I lost a good amount of weight (35lb) about 10 maybe more years ago. Kept it off for a long time then l let about 20 creep back. Got back to goal weight about 6-8 months ago and have been hanging out at -1/+3 of goal for most of that time. I'm 61yo and wanted a new goal so I joined a serious gym in October, signed up for Renaissance Periodization (RP) full 1:1 diet and training 90 day program. RP is a macro counting program and lots have had success. I generally buy into the science but did not see or feel much after 3mo. Well, maybe I felt better and my training was going ok but sticking to my macros was hard.
RP tallies their macros different than MFP does but this is so much more convenient than a spreadsheet. Their app, while fancy and high tech, was not a fit for me. So I'm back to MFP.
Training was going ok but now we are on lockdown. I don't have a garage gym but have collected some heavy stuff from the shed and my old Crossfit days, sledge hammers, sandbag, filled some propane tanks and jugs with sand. Dusted off an old truck tire I used to fill with rocks and drag around the trails. Hung some rings from the ceiling. I have yet to put together a good wo plan with the equipment I have and have recently hit a slump in motivation. I own a small business so COVID crap is creating some stress (that's my excuse and I'm sticking to it).
Nonetheless this looked like a tight group with some of the same challenges and objectives I have. If you don't mind I'll catch up with the goings on and hopefully I can add some value to the discussions.
Jeff3 -
Welcome Jeff @theclaw900
I've heard great things about RP but boy does it look complicated. You will find some of us are cutting, recomping, bulking. Just a place to track progress, updates and talk about what is working or not working for us.
Best of luck with your goals and hope you share your progress here
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Thank for the warm welcome @sardelsa
RP does take some work. I found with my schedule it's hard to keep up with logging in, spreadsheet or the app. Workout templates are "ok" but there's a lot of free stuff out there depending on your goals and available equipment.
Is anybody Macro Counting?
Jeff
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theclaw900 wrote: »Thank for the warm welcome @sardelsa
RP does take some work. I found with my schedule it's hard to keep up with logging in, spreadsheet or the app. Workout templates are "ok" but there's a lot of free stuff out there depending on your goals and available equipment.
Is anybody Macro Counting?
Jeff
I track meticulously, making sure I get at least 1 g/lb protein, try to stay under that number for carbs, and hit a window of 2000-2500 on calories 24/7/365. At 6'1" 175, that works out to a p/c/f split of 35/35/30 but I'm not overly rigid about hitting all three on the nose. My rolling average TDEE is consistently around 2500 and doesn't change much with seasonally and pretty regardless of training plan. I'm not particularly good at traditionally bulking and cutting so my weight pretty much bounces between 170-180 in what's been about a 5 year recomp.0 -
I track food (2200 calories) and macros pretty tightly. I prioritize calories than protein, fiber and netting at 30-50g of carbs (modified Ketogenic diet).1
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Hi everyone
Just stopping by to say hello, I’m still following this thread. I stopped my bulk after 3 months and am aiming to lose a lil bit while we are in lock down and then go back to bulking when the gym opens again. Im a home based worker so pretty used to being inside but I’m missing the gym. Plus the family love their snacks so I’m having to say no to myself a lot and stop opening the effing fridge so much as there is a lot of deliciousness inside.
I have some adjustable dumbbells which I can do my programme with a lot of substitutions. Hopefully will be enough to preserve muscle.
My weight is trending down all of .4 lbs a week.2 -
cupcakesandproteinshakes wrote: »Hi everyone
Just stopping by to say hello, I’m still following this thread. I stopped my bulk after 3 months and am aiming to lose a lil bit while we are in lock down and then go back to bulking when the gym opens again. Im a home based worker so pretty used to being inside but I’m missing the gym. Plus the family love their snacks so I’m having to say no to myself a lot and stop opening the effing fridge so much as there is a lot of deliciousness inside.
I have some adjustable dumbbells which I can do my programme with a lot of substitutions. Hopefully will be enough to preserve muscle.
My weight is trending down all of .4 lbs a week.
Hi there. Good to see things are going well for you. I also paused my bulk during this madness and just heard our gym is closed til mid-May at least! Ouch! I also have those adjustable dumbbells that get up to 20lbs each 🤪. I feel you on the fridge. However, I am trying to stay active and do some resistance training 4-5 days/week to preserve. Have you upped cardio? What’s your program for now?1 -
alexmose wrote:Hi there. Good to see things are going well for you. I also paused my bulk during this madness and just heard our gym is closed til mid-May at least! Ouch! I also have those adjustable dumbbells that get up to 20lbs each 🤪. I feel you on the fridge. However, I am trying to stay active and do some resistance training 4-5 days/week to preserve. Have you upped cardio? What’s your program for now?
Hi
I’m running a 5 day lower upper lower push pull programme based on guidelines in helms’ muscle and strength pyramids. I’ve substituted some exercises as I don’t have a barbell or machines and I’ve upped some of the rep ranges. I managed to get the dumbbells that go up to 50 pounds each so it’s enough for now for me.
I’ve always done a fair amount of cardio. I’m doing maybe an hour a day of step aerobics or some dance aerobics or body conditioning and some walking. Also doing the PE with Joe Wicks with my 15 year old daughter. Keeping busy keeps me away from the fridge.0 -
cupcakesandproteinshakes wrote: »alexmose wrote:Hi there. Good to see things are going well for you. I also paused my bulk during this madness and just heard our gym is closed til mid-May at least! Ouch! I also have those adjustable dumbbells that get up to 20lbs each 🤪. I feel you on the fridge. However, I am trying to stay active and do some resistance training 4-5 days/week to preserve. Have you upped cardio? What’s your program for now?
Hi
I’m running a 5 day lower upper lower push pull programme based on guidelines in helms’ muscle and strength pyramids. I’ve substituted some exercises as I don’t have a barbell or machines and I’ve upped some of the rep ranges. I managed to get the dumbbells that go up to 50 pounds each so it’s enough for now for me.
I’ve always done a fair amount of cardio. I’m doing maybe an hour a day of step aerobics or some dance aerobics or body conditioning and some walking. Also doing the PE with Joe Wicks with my 15 year old daughter. Keeping busy keeps me away from the fridge.
Ah! I am thinking about running that once I get back into the gym, or perhaps earlier if my current made-up routine of upper/lower begins to bore me.0 -
cupcakesandproteinshakes wrote: »alexmose wrote:Hi there. Good to see things are going well for you. I also paused my bulk during this madness and just heard our gym is closed til mid-May at least! Ouch! I also have those adjustable dumbbells that get up to 20lbs each 🤪. I feel you on the fridge. However, I am trying to stay active and do some resistance training 4-5 days/week to preserve. Have you upped cardio? What’s your program for now?
Hi
I’m running a 5 day lower upper lower push pull programme based on guidelines in helms’ muscle and strength pyramids. I’ve substituted some exercises as I don’t have a barbell or machines and I’ve upped some of the rep ranges. I managed to get the dumbbells that go up to 50 pounds each so it’s enough for now for me.
I’ve always done a fair amount of cardio. I’m doing maybe an hour a day of step aerobics or some dance aerobics or body conditioning and some walking. Also doing the PE with Joe Wicks with my 15 year old daughter. Keeping busy keeps me away from the fridge.
Ah! I am thinking about running that once I get back into the gym, or perhaps earlier if my current made-up routine of upper/lower begins to bore me.
Before switching to Arnold's v2 program I had been doing a upper/lower hybrid (Push + DL/Pull + Squats) and really enjoyed it but wanted something with a little more volume and aesthetics emphasis.0 -
Converted the training program I have from RP for stuff i have in the garage.
Warmup: Jump rope 5x 60sec
Incline push: Incline push ups
Chest Isolation or Tri's: Ring Dips
Horizontal Push: Floor press with band
Horizontal Pull: Cable pull with a band
Vertical Pull: Ring pull ups
Side Lats: Lats with a 10lb pipe wrench!
Abz: Bicycles
I'm using a basic interval timer with 60sec on 30sec off to pace myself so I don't fart around the garage too much.
I have 2 5gal water jugs from the office to fill with sand which will get me about 70lbs. Still experimenting.
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theclaw900 wrote: »Converted the training program I have from RP for stuff i have in the garage.
Warmup: Jump rope 5x 60sec
Incline push: Incline push ups
Chest Isolation or Tri's: Ring Dips
Horizontal Push: Floor press with band
Horizontal Pull: Cable pull with a band
Vertical Pull: Ring pull ups
Side Lats: Lats with a 10lb pipe wrench!
Abz: Bicycles
I'm using a basic interval timer with 60sec on 30sec off to pace myself so I don't fart around the garage too much.
I have 2 5gal water jugs from the office to fill with sand which will get me about 70lbs. Still experimenting.
I think it’s about time I use a timer as well1 -
theclaw900 wrote: »Converted the training program I have from RP for stuff i have in the garage.
Warmup: Jump rope 5x 60sec
Incline push: Incline push ups
Chest Isolation or Tri's: Ring Dips
Horizontal Push: Floor press with band
Horizontal Pull: Cable pull with a band
Vertical Pull: Ring pull ups
Side Lats: Lats with a 10lb pipe wrench!
Abz: Bicycles
I'm using a basic interval timer with 60sec on 30sec off to pace myself so I don't fart around the garage too much.
I have 2 5gal water jugs from the office to fill with sand which will get me about 70lbs. Still experimenting.
I think it’s about time I use a timer as well
Jefitt is a fantastic app for lifting, I've used it for years now...
It has a timer between sets and also allows you to track measurements, caliper pinches, lifts obviously, weight and just about everything accept for food...0 -
Mr_Healthy_Habits wrote: »theclaw900 wrote: »Converted the training program I have from RP for stuff i have in the garage.
Warmup: Jump rope 5x 60sec
Incline push: Incline push ups
Chest Isolation or Tri's: Ring Dips
Horizontal Push: Floor press with band
Horizontal Pull: Cable pull with a band
Vertical Pull: Ring pull ups
Side Lats: Lats with a 10lb pipe wrench!
Abz: Bicycles
I'm using a basic interval timer with 60sec on 30sec off to pace myself so I don't fart around the garage too much.
I have 2 5gal water jugs from the office to fill with sand which will get me about 70lbs. Still experimenting.
I think it’s about time I use a timer as well
Jefitt is a fantastic app for lifting, I've used it for years now...
It has a timer between sets and also allows you to track measurements, caliper pinches, lifts obviously, weight and just about everything accept for food...
I have had that app on my phone for so long I forgot about it!!1 -
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I just started using this one. Super simple, Green means go, Blue means rest.
https://play.google.com/store/apps/details?id=cc.dreamspark.intervaltimer
I have another "Interval Timer Tibetan Bowl" used it for lifting, intervals and yoga. Hard to see where you are tho so it's not the best if your phone is not that close to where you are training.
Been using a little black book for logging workouts. Have them back almost 10 years.0 -
No loss or gain this week. Still around 167, which isn't bad consider i did a refeed Wednesday and Thursday. Workouts are going pretty well and my cravings are in check. I have completed daily ab workouts which have been interesting. My core is starting to feel better. Hoping the work i am putting in now and the break from heavy lifting will allow me to squat once life gets back to normal. I am working out daily but Saturday is a more of an active rest, so its just ab work and yoga/flexibility/pilates/foam roller work.
I am down to 166.4, which is about a 1lb down from 2 weeks ago. Last week I did a refeed and then I ate closer to maintenance for a few more days (not intentionally, lol). So in 14 weeks, I am down about 9 lbs. This is unequivocally the best weight loss I have seen in years. With the exception of the few weeks where I didn't adhere, it seems like when I stick with Keto/low carb, my weight loss has been steady. And while I do not care if I am in ketosis, I will note that I am happy with the results. I will also note that carb refeeds have been super helpful for personal adherence. It seems like cycling carbs over a 2 week period has been the key for me. So almost UD2.0.
I have also stuck with the AthleanX 22 day ab challenge.So I have hit abs every day since April 4th. It seems that some of my lower back issues have improved, so I am definitely happy. Can't wait to get back to the gym to find out if I can squat again.7 -
No loss or gain this week. Still around 167, which isn't bad consider i did a refeed Wednesday and Thursday. Workouts are going pretty well and my cravings are in check. I have completed daily ab workouts which have been interesting. My core is starting to feel better. Hoping the work i am putting in now and the break from heavy lifting will allow me to squat once life gets back to normal. I am working out daily but Saturday is a more of an active rest, so its just ab work and yoga/flexibility/pilates/foam roller work.
I am down to 166.4, which is about a 1lb down from 2 weeks ago. Last week I did a refeed and then I ate closer to maintenance for a few more days (not intentionally, lol). So in 14 weeks, I am down about 9 lbs. This is unequivocally the best weight loss I have seen in years. With the exception of the few weeks where I didn't adhere, it seems like when I stick with Keto/low carb, my weight loss has been steady. And while I do not care if I am in ketosis, I will note that I am happy with the results. I will also note that carb refeeds have been super helpful for personal adherence. It seems like cycling carbs over a 2 week period has been the key for me. So almost UD2.0.
I have also stuck with the AthleanX 22 day ab challenge.So I have hit abs every day since April 4th. It seems that some of my lower back issues have improved, so I am definitely happy. Can't wait to get back to the gym to find out if I can squat again.
Athlean X has a good dumbbell leg vid. I'm doing Dumbbell deadlifts/squats ans Romanian straight leg deadlifts. I almost like them better. I also eat at maintenance lowush carb throughout the week and do a reload on the weekend. Works Great.1 -
Weight trend is starting to head back down after a four day stall. After the comments about the gym timers I realized I was being too leisurely with time on my workouts so I gave one a shot today during my "lunch break" ... holy smokes did that help keep my energy up. Knocked out all my three super/giant sets in about an hour and had an insane pump for a low rep strength day.3
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I am going to be lowering volume and increasing cals to see if I can maintain on a bit less. So moving from 1900 maintenance to 1950 and seeing what that does. I got sick last weekend so I’m wondering if I was taxing myself a bit much the past month
that or allergies 
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Weight trend is starting to head back down after a four day stall. After the comments about the gym timers I realized I was being too leisurely with time on my workouts so I gave one a shot today during my "lunch break" ... holy smokes did that help keep my energy up. Knocked out all my three super/giant sets in about an hour and had an insane pump for a low rep strength day.
Day three using a timer app and I feel foolish for thinking for years that was only for crossfit.
This next week or so is typically the hardest on the calendar for me to stay the course food-wise. My wife's birthday was yesterday and mine is 4/29. I'm not much for birthdays but my wife has enough enthusiasm for them for the both of us. Take out Thai for dinner, opened a bottle of wine, and topped off with a cupcake and some ice cream last night.3 -
Weight trend is starting to head back down after a four day stall. After the comments about the gym timers I realized I was being too leisurely with time on my workouts so I gave one a shot today during my "lunch break" ... holy smokes did that help keep my energy up. Knocked out all my three super/giant sets in about an hour and had an insane pump for a low rep strength day.
Day three using a timer app and I feel foolish for thinking for years that was only for crossfit.
This next week or so is typically the hardest on the calendar for me to stay the course food-wise. My wife's birthday was yesterday and mine is 4/29. I'm not much for birthdays but my wife has enough enthusiasm for them for the both of us. Take out Thai for dinner, opened a bottle of wine, and topped off with a cupcake and some ice cream last night.
Happy birthday to you both. My son turns 16 on the 2nd, and there's gonna be lots of noms.1 -
Hi guys - I’m attempting my first cut by gradually restricting calories when when things get static on there, keeping my protein around 1g per lb, aiming for a 40:30:30 split on macros (carb first), and seeing a drop in weight of around 1.5lbs per week.
I’d really like any pointers / recommendations as this is new ground for me and don’t want to undo my hard work.
Doing resistance band training 2 times a week, conditioning 2 times a week and running 5-10k per week.
Looking to up resistance and drop conditioning while leaving running in there for time being, but that’s just my idea at the moment. Would love your thoughts!0 -
adammokhtar1982 wrote: »Hi guys - I’m attempting my first cut by gradually restricting calories when when things get static on there, keeping my protein around 1g per lb, aiming for a 40:30:30 split on macros (carb first), and seeing a drop in weight of around 1.5lbs per week.
I’d really like any pointers / recommendations as this is new ground for me and don’t want to undo my hard work.
Doing resistance band training 2 times a week, conditioning 2 times a week and running 5-10k per week.
Looking to up resistance and drop conditioning while leaving running in there for time being, but that’s just my idea at the moment. Would love your thoughts!
How much do you plan to lose in total? Because 1.5 pounds per week is awfully high.
Also, I would be doing quite a bit more resistance training (I assume you can't lift actual weights because of COVID?), at least 4 days per week0
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