Anyone cutting after a bulk?
Replies
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nexangelus wrote: »Started to workout yesterday. I am running Jeff Nippards PPL routine from his science explained series. Even though i am still not eating normal and don't have a ton of energy, i did pretty well. So far I like the routine.
Oh gosh I am so loving Jeff Nippards hypertrophy programmes...I run them two days alongside my main 3 strength training days...my shoulders improved big time, so did my OHP!
Yea, I have been pretty sore. I got through the first 3 days yesterday and I feel it.1 -
1/1/20 - 193.8
1/1/21 - 199.8
1/8 - 200.2
1/15 - 202.2
1/22 - 198.4,
1/29 - 201.4
2/5 - 200.4
2/12 - 197.8 - Yay, some frickin' movement!!!3 -
quiksylver296 wrote: »1/1/20 - 193.8
1/1/21 - 199.8
1/8 - 200.2
1/15 - 202.2
1/22 - 198.4,
1/29 - 201.4
2/5 - 200.4
2/12 - 197.8 - Yay, some frickin' movement!!!
Woohoo!
Same, my trend line is finally heading back in the right direction. Week-to-week my average is flat with a ~3 lb spike from Monday with high fat/sodium Super Bowl dinner. Pleasantly, I'm feeling leaner and like what the mirror shows compared to the minimal change on the scale. I've been making a point to be better about fitting in all my programmed accessories, even if that means knocking out a superset or two after I get home from work, later in the evening, or make-up sets incorporated with my Saturday session.
Equipment-wise, I bought some roller j-cups for the rack that finally came in last week and snagged a foam plyo box for hip thrusts that came Wednesday. The j-cups are nice for benching heavy and getting the bar centered but I did have to adjust which peg to put them in. Haven't done much with the plyo box yet but I'm impressed with the heft and quality of the cover for $70. As with most of my stuff they both came from Titan.1 -
I really only cut at the time I was contest prepping. And that was usually a 16 week ordeal. And each week was progressively ridding your diet of salt, fat, diary, sugar, etc. Always hated contest dieting even though the results for a day were great. For people that can stay lean all year around...................kudos to them.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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I really only cut at the time I was contest prepping. And that was usually a 16 week ordeal. And each week was progressively ridding your diet of salt, fat, diary, sugar, etc. Always hated contest dieting even though the results for a day were great. For people that can stay lean all year around...................kudos to them.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Curious, what do you consider the threshold to being "lean"?0 -
I cannot pose for diddly....but here is me at 145.2 lbs, lowest weight last week was 144.8 lbs, still heading down on you guessed it 1903 cals per day....so glad I have not had to lower any more than this to keep going....
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For me it would be at 15%. And I'm above that right now, so a little more bodyfat loss will get me there again.I really only cut at the time I was contest prepping. And that was usually a 16 week ordeal. And each week was progressively ridding your diet of salt, fat, diary, sugar, etc. Always hated contest dieting even though the results for a day were great. For people that can stay lean all year around...................kudos to them.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
Curious, what do you consider the threshold to being "lean"?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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nexangelus wrote: »I cannot pose for diddly....but here is me at 145.2 lbs, lowest weight last week was 144.8 lbs, still heading down on you guessed it 1903 cals per day....so glad I have not had to lower any more than this to keep going....
Raise your elbows a little higher in this pose and bring your hands closer to your head. Also turn your feet in so your hips don't externally rotate out.nexangelus wrote: »I cannot pose for diddly....but here is me at 145.2 lbs, lowest weight last week was 144.8 lbs, still heading down on you guessed it 1903 cals per day....so glad I have not had to lower any more than this to keep going....
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Hope everyone's been well. I thought I had things moving in the right direction but my weight has been bouncing around, generally in the upward direction. Last week a did a little analysis based on days of the week and saw a pretty clear trend that Sunday calories and Monday weight are pretty demonstratively off-trend. Tried to compensate with my intake yesterday and was a good few hundred calories clear of TDEE and average Sunday intake and was rewarded with a 2+ lb spike over trend weight... so that's fun.
Other than generically do better/try harder I'm a little at a loss of what lever to pull. Yes my adherence to goal has been pretty terrible but the data says my TDEE should still be over what I've averaged for intake but the scale says otherwise.
Been eyeing getting a new barbell and Rogue actually has a decent variety in stock... that's sure to help, right?
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New barbells can’t hurt!
I can’t seem to get my head right. Just happy to be basically maintaining at this point.0 -
I’ll put it to the group, which color should I get for maximum fat loss acceleration? I’m leaning blue or grey but all plastic lining on my j-cups is black so the all-black is in contention in the event the knurling might pick up flecks. The lime green is a little bit of a wild card in the sense that I think I like the idea of being a guy with a lime green bar, but it’s not something I’d probably ever buy.0
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I just got my 15 kg oly lifting bar in black, looks nice....go for black @steveko89 ....yeah learning new olympic lifts...snatching is freaking hard...weight down to 143.8 and still dropping on the 1903 cals per day....am feeling extremely hangry this week already, it's only Tuesday. Not much longer to go to goal, but I might be losing my shite any day now....training is becoming really sluggish, especially the finishers...oh learnt dragon flag and working on hold times now...impatient does not cover the feeling....0
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nexangelus wrote: »I just got my 15 kg oly lifting bar in black, looks nice....go for black @steveko89 ....yeah learning new olympic lifts...snatching is freaking hard...weight down to 143.8 and still dropping on the 1903 cals per day....am feeling extremely hangry this week already, it's only Tuesday. Not much longer to go to goal, but I might be losing my shite any day now....training is becoming really sluggish, especially the finishers...oh learnt dragon flag and working on hold times now...impatient does not cover the feeling....
Oly lifts and dragon flag sounds awesome. I stick to powerlifting/bodybuilding style lifts as my basement ceiling height doesn’t lend itself to explosive overhead movements. I can do OHP with full size plates but have to stand in the right spot so the plates go between the joists. Might have to look into learning dragon flag though.1 -
I’ll put it to the group, which color should I get for maximum fat loss acceleration? I’m leaning blue or grey but all plastic lining on my j-cups is black so the all-black is in contention in the event the knurling might pick up flecks. The lime green is a little bit of a wild card in the sense that I think I like the idea of being a guy with a lime green bar, but it’s not something I’d probably ever buy.
Green!!!! 🐸 🍃 🌱 🥑3 -
Picture didn’t attach on my original post, here are the four options in photo form. Cerakote all over with black sleeves across the board.2 -
Definitely the lime green!1
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Not gonna lie, reading this thread is an eye-opener. It is scary how hard it is to keep getting lean after a certain point.0
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Picture didn’t attach on my original post, here are the four options in photo form. Cerakote all over with black sleeves across the board.
I like blue.
I am hanging in there. Just got back from vacation and I am up 5 lbs. Hoping most of it comes off quickly.
Running a 6 day PPL split that i designed with my injuries in mind. It has a bit more pull volume to ensure I don't get shoulder issues again. This was a recommendation from my PT.
Back is almost 100%. Slowly adding squat and deadlift back into the equation but only 60% loads and a focus on form.
Recent back pic
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happimess01 wrote: »Not gonna lie, reading this thread is an eye-opener. It is scary how hard it is to keep getting lean after a certain point.
It is very hard for some of us to get real lean. It gives me a new respect for those who have achieved it2 -
happimess01 wrote: »Not gonna lie, reading this thread is an eye-opener. It is scary how hard it is to keep getting lean after a certain point.
True, but I also think it’s a good case study of how warped our expectations can become from Hollywood, and fitness and fashion industries in terms of how lean is reasonable for a walking-around state.2 -
How would people define “real lean”? 10%?0
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happimess01 wrote: »Not gonna lie, reading this thread is an eye-opener. It is scary how hard it is to keep getting lean after a certain point.
Why scary?
Challenges test and shape you...I am between 19 and 20 % bf...I think this is where I want to stay, but going to add some more muscle so that % point might drop a little more over the next 12 months...this is why there are cutting/bulking and maintenance cycles cos LIFE....
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I think I've finally hit my bf goal. Skulpt has me at 9.5% which might be a bit low but it's close. I'd appreciate more eyes to confirm. I'm 55 years old, 6'2" tall, sitting at 172lbs. I've been lifting about two years now but an overly aggressive bulk had me cutting for a good fraction of that time and the quarantine put a bit of a damper on that as well. Below is a link to a Google photos album of my "best" poses. Side note, selfie photography and physique posing obviously aren't my strong suit. Lighting is tricky and posing well is surprisingly difficult. Lol
https://photos.app.goo.gl/CMx4Yr8PSb8bknEc6
Note: MFP doesn't like the link, not sure how to correct that. Here's the most representative I suppose. 😬
Awesome. Congrats!0 -
Lean to me, for guys starts at 15% BF. For ladies it's trickier I would say at below 25% some ladies can look lean. 15 and below is ripped for a lady.
I like myself ripped at 10% and was super happy with my appearance sub 10 but was not able to maintain there at 48 years old.
Qualifier, My measurements were relative to myself and with calipers. No special scan was done nor desired. I don't care about the number for me it was how I looked and felt.1 -
jseams1234 wrote: »Davidsdottir wrote: »jseams1234 wrote: »ending my cut in 7 days.
Gonna have the biggest damned bowl of spaghetti you ever did see. Decided to end it around 13% ... because it's been 4 and a half months on this cut and I'm sick and tired of it. I tossed around the idea of trying for 10% and super ripped - but nah, don't wanna. Ended up at 192# but will probably blow up to close to 200 once I start eating a normal amount of carbs. Start weight in December was 238. I don't think I lost too much muscle, but the only real metric I have is that my lifts didn't suffer. I did cut back volume - mostly just cut 1 set out of my routine for each compound lift and instead of 1 strength and two hypertrophy days per week I did 3 strength days until the last two weeks where I cut a complete day out of my routine. Joints are screaming and I hope getting back into a surplus helps.
If your profile pic is current, then I'm sending heart eye emojis to you in my mind. No need to cut further.
Thanks! It's a few weeks old. I've dropped another 7 or 8 pounds since then and only look a tiny bit leaner but feel exponentially more grouchy.
jseams1234 wrote: »ending my cut in 7 days.
Gonna have the biggest damned bowl of spaghetti you ever did see. Decided to end it around 13% ... because it's been 4 and a half months on this cut and I'm sick and tired of it. I tossed around the idea of trying for 10% and super ripped - but nah, don't wanna. Ended up at 192# but will probably blow up to close to 200 once I start eating a normal amount of carbs. Start weight in December was 238. I don't think I lost too much muscle, but the only real metric I have is that my lifts didn't suffer. I did cut back volume - mostly just cut 1 set out of my routine for each compound lift and instead of 1 strength and two hypertrophy days per week I did 3 strength days until the last two weeks where I cut a complete day out of my routine. Joints are screaming and I hope getting back into a surplus helps.
Yea the feeling when the cals increase is fantastic.. you look pumped and the lifts feel so good.
Did you do any refeeds or diet breaks? I do a pasta refeed on the weekend, basically I have three bowls of pasta or so (which I work into my deficit) on one of my high cal days. It worked so well for me last cut, so hopefully this time it's the same
Good luck with the last days of your cut
No real diet breaks or traditional refeeds. I did eat a ton during Chinese New Year (wife is Chinese and I'd of taken a lot of heat from her family if I hadn't stuffed my face). What I was doing was having a very high fat day on Saturdays. I have this thing for spicy Korean fried chicken and we'd go out and I'd blow half my days calorie allowance on wings, rice and octopus balls. I did move from very low carb at first and moderate fat to low fat and higher carbs. The super low carb thing was a no-go in the gym. I kept my calorie goal about 2200-2400 during the entire cut, very high protein.
I had a LOT of flubber to lose and could afford a very aggressive cut at first.... I'm not kidding. Let me introduce you to King Panda... This was mid December at 238#
This was about 200# a few weeks ago.
Very good mate, props from the UK 🇬🇧💪3 -
How would people define “real lean”? 10%?
That's something you have to determine for yourself, unless you're looking at entering into some type of physique competition. For myself, I could probably maintain at 10%, at which I consider myself "real lean", but I think at my age, 55, I look better at around 12%, particularly in the face. Age+'real lean' tends to make me look gaunt.2 -
Picture didn’t attach on my original post, here are the four options in photo form. Cerakote all over with black sleeves across the board.
I ended up going with the grey, because I'm boring. The cerakote on the sleeves may not be as durable as advertised. I've only used it to bench, cleaned the inside of any plate I've used, and really gently slid plates on and off but there's still some signs of wear after a few workouts. The cerakote on the shaft/knurling feels amazingly good though; I'm thinking my expectations were a little askew for the sleeves.
Lifts are going well too. As I sit as my desk now I'm really feeling my workout from earlier this morning. Worked my way up to two working sets at 275 lbs for 2 reps each, followed by three sets of 235 lbs for 4-5. I was also down to 175lbs this morning with some better adherence this last week. Maybe the new bar was the trick 1 -
Picture didn’t attach on my original post, here are the four options in photo form. Cerakote all over with black sleeves across the board.
I ended up going with the grey, because I'm boring. The cerakote on the sleeves may not be as durable as advertised. I've only used it to bench, cleaned the inside of any plate I've used, and really gently slid plates on and off but there's still some signs of wear after a few workouts. The cerakote on the shaft/knurling feels amazingly good though; I'm thinking my expectations were a little askew for the sleeves.
Lifts are going well too. As I sit as my desk now I'm really feeling my workout from earlier this morning. Worked my way up to two working sets at 275 lbs for 2 reps each, followed by three sets of 235 lbs for 4-5. I was also down to 175lbs this morning with some better adherence this last week. Maybe the new bar was the trick
New bar always does the trick. just picked up a rogue deadlift bar in e-coat and set a new pr on the first session!0 -
Picture didn’t attach on my original post, here are the four options in photo form. Cerakote all over with black sleeves across the board.
I ended up going with the grey, because I'm boring. The cerakote on the sleeves may not be as durable as advertised. I've only used it to bench, cleaned the inside of any plate I've used, and really gently slid plates on and off but there's still some signs of wear after a few workouts. The cerakote on the shaft/knurling feels amazingly good though; I'm thinking my expectations were a little askew for the sleeves.
Lifts are going well too. As I sit as my desk now I'm really feeling my workout from earlier this morning. Worked my way up to two working sets at 275 lbs for 2 reps each, followed by three sets of 235 lbs for 4-5. I was also down to 175lbs this morning with some better adherence this last week. Maybe the new bar was the trick
New bar always does the trick. just picked up a rogue deadlift bar in e-coat and set a new pr on the first session!
I'd be lying if I said I didn't consider throwing 290 on the bar for a PR attempt for the second set.0
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