Results 1 to 11 of 11
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 02-02-19, 2:02 am (EST) #1

    How should i proceed with my 2019 cut ?

    February 2, 2019, 2:02 am

    Hello Scott and Comunity.So you know what they said new year new me,so i 19 y.o 178 tall dude decided after not counding my macros for about 3-4 monts to get on track again and to cut some weght.When i started i was 96 kg and that was back in 8 th of January so i counted my macros and i end up with 2770 calories for 2950 maintan so my carbs were arond 280 my protein was 174 and my fats were 107.I was with thoose caloriea for around 2 week and i didint saw any movement on the scale so i decided to cut a bit my calories and right now im around 2619 245 carbs 174 protein 107 fat.Right now im aroud 93-94 kg and im thinking to change a bit my training form 6 days ppl to maybe 3 days full body but im not sure still im more focused on the compound lifts.My final goal is to cut to 85 kg witch is a good weght/height ratio right ? Also im thinking to cut maybe  to mid march early april so any advices how should i proseed with my cut with minimal loss of musle witch i was building for maybe 3 yeas and a half.Here are some pic of my early cut to around 28 of january when i last took a photo.

  • Posted On: 02-03-19, 9:42 pm (EST) #2

    How should i proceed with my 2019 cut ?

    February 3, 2019, 9:42 pm
    Posted by: niko9926

    Hello Scott and Comunity.So you know what they said new year new me,so i 19 y.o 178 tall dude decided after not counding my macros for about 3-4 monts to get on track again and to cut some weght.When i started i was 96 kg and that was back in 8 th of January so i counted my macros and i end up with 2770 calories for 2950 maintan so my carbs were arond 280 my protein was 174 and my fats were 107.I was with thoose caloriea for around 2 week and i didint saw any movement on the scale so i decided to cut a bit my calories and right now im around 2619 245 carbs 174 protein 107 fat.Right now im aroud 93-94 kg and im thinking to change a bit my training form 6 days ppl to maybe 3 days full body but im not sure still im more focused on the compound lifts.My final goal is to cut to 85 kg witch is a good weght/height ratio right ? Also im thinking to cut maybe  to mid march early april so any advices how should i proseed with my cut with minimal loss of musle witch i was building for maybe 3 yeas and a half.Here are some pic of my early cut to around 28 of january when i last took a photo.

    @niko9926 Good job with your weight loss so far man! Having a number in mind that you want to hit is great! But as for how long you should cut for, that's up to you. Either cut until you hit that goal number, or cut until you feel you look good enough and lean enough to start a lean bulk. If you cut for another 2 - 3 months you should definitely be lean enough and that will be a good, slow cut where you can maintain a good amount of muscle.

     

    But to help maintain muscle, I think you should increase your protein intake a little bit. Try aiming for at least 1.2g - 1.5g protein per pound of lean body weight. From your photos I guesstimate your body fat to be around maybe 23%. At 210lbs, you should probably be aiming for about 195g - 240g protein while cutting.

     

    Keeping your protein high like that (while staying in a deficit) and continuing your training intensity (maybe even with some strength training involved) will help you minimize muscle loss.

     

    By the way, I deleted your duplicate post in the other @forum thread seeing as you made this new thread.

  • Posted On: 02-04-19, 12:40 am (EST) #3

    How should i proceed with my 2019 cut ?

    February 4, 2019, 12:40 am

    Thanks for the good answer.What are ur thoughs about the "cheat meals" or a meal witch is included 3-4 weeks witch is to increase the calories a bit above the one to maintain in orther to get a litte break form the cut ?

  • Posted On: 02-04-19, 9:24 pm (EST) #4

    How should i proceed with my 2019 cut ?

    February 4, 2019, 9:24 pm
    Posted by: niko9926

    Thanks for the good answer.What are ur thoughs about the "cheat meals" or a meal witch is included 3-4 weeks witch is to increase the calories a bit above the one to maintain in orther to get a litte break form the cut ?

    @niko9926 Cheat meals are OK every now and then. If you're only having one cheat meal every 3 - 4 weeks that's definitely OK. You're talking about a re-feed by boosting the calories? Again, yes re-feeds are OK when you're cutting, though they're only really needed if you're going really low with your carbs.

     

    Overall, if you're only planning to have one meal every 3 - 4 weeks that's 'bad' and takes you past your macro and calorie goals for the day, it's nothing to worry about. Just try not to go too overboard with it.

  • Posted On: 02-10-19, 2:21 pm (EST) #5

    How should i proceed with my 2019 cut ?

    February 10, 2019, 2:21 pm

    So it about 2 weeks since i am on 2619 calories and it seems my weight is stuck.So what di u suggest guys should i cut the calories to about 2470 mainly the fats from 107 to 90 to increase the protein from 170 to 180 and to decrease the carbs a liitle bit or shound i put a cardio 2 times per week and not to touch the calories at all ? Also should i take more breaks fron the training currently im training 6 times per week ppl i have power in the gym but after a training day i feel tired more then often is that a synthom of overtraining and maybe should i deload or take a complete 1 week out of the gym and to do maybe some cardio swimming etc ?

  • Posted On: 02-10-19, 9:05 pm (EST) #6

    How should i proceed with my 2019 cut ?

    February 10, 2019, 9:05 pm
    Posted by: niko9926

    So it about 2 weeks since i am on 2619 calories and it seems my weight is stuck.So what di u suggest guys should i cut the calories to about 2470 mainly the fats from 107 to 90 to increase the protein from 170 to 180 and to decrease the carbs a liitle bit or shound i put a cardio 2 times per week and not to touch the calories at all ? Also should i take more breaks fron the training currently im training 6 times per week ppl i have power in the gym but after a training day i feel tired more then often is that a synthom of overtraining and maybe should i deload or take a complete 1 week out of the gym and to do maybe some cardio swimming etc ?

    @niko9926 If you are going to cut calories and your carbs are still around 240g, I would simply lower them to below 200g. If you decide to drop down to 2400 calories, just cut the carbs to 190g and that will be all you need to do.

     

    But if you're not doing any cardio at all, yes start doing some cardio 2 - 3 days per week and that will help you burn more calories to put you in a deficit.

     

    You will start to feel a bit worn down from training when you're in a cut because obviously you aren't giving your body what it needs. It's just something that is always going to happen when you're cutting. It doesn't mean you need to train less though, you only need to train less if YOU want to.

     

    When was the last time you had a deload week? It's good to have them every 8 - 12 weeks or whenever you feel like you aren't progressing at all and you're extra sore and just not feeling your best overall.

  • Posted On: 02-10-19, 11:59 pm (EST) #7

    How should i proceed with my 2019 cut ?

    February 10, 2019, 11:59 pm

    So if im correct i only should derease the carbs to about 200 and not to do cardio or should i incorporate cardio aswell wont that put me in more caloric deficit ? Last time i done deload i dont remember to be honest i was while ago i remember at the end of january i took 3 days of the gym to go skiing that was my last time resting from the gym.And how often should i deload when im cutting ? Thnaks for the aswers so far they are great πŸ˜€

  • Posted On: 02-11-19, 8:42 pm (EST) #8

    How should i proceed with my 2019 cut ?

    February 11, 2019, 8:42 pm
    Posted by: niko9926

    So if im correct i only should derease the carbs to about 200 and not to do cardio or should i incorporate cardio aswell wont that put me in more caloric deficit ? Last time i done deload i dont remember to be honest i was while ago i remember at the end of january i took 3 days of the gym to go skiing that was my last time resting from the gym.And how often should i deload when im cutting ? Thnaks for the aswers so far they are great πŸ˜€

    @niko9926 Do one or the other - either drop your carbs to around 200g, OR add in 2 - 3 days of cardio if you're not doing any at the moment and that will help to put you in a deficit.

     

    3 days off completely is kind of a deload if you are used to training 6 days a week. But like I said, deloading every 8 - 12 weeks is a good average. When you're cutting you are going to feel weak and sluggish some days but that doesn't necessarily mean you are due for a deload if, for example, it's only 3 or 4 weeks into your cut. Those are the times you just have to push through!

  • Posted On: 02-12-19, 6:59 am (EST) #9

    How should i proceed with my 2019 cut ?

    February 12, 2019, 6:59 am
    • Thanks for amazing answers so far ! This week i will add some cardio in my routine to see if i will progress if not i will cut the calories next week.Also one of my friends is having a bithday soon and there will be alcohol like vodka so my question is how much can i drink in order not to crash my cut ? Here are some photos of my progression so far and here is how i progress week to week since i started the cut :
    • Week 1 - 95 kg
    • Week 2 - 94.5 kg
    • Week 3 - 93.83 kg
    • Week 4 - 92.75 kg
    • Week 5 - 93.17 kg
  • Posted On: 02-12-19, 9:08 pm (EST) #10

    How should i proceed with my 2019 cut ?

    February 12, 2019, 9:08 pm
    Posted by: niko9926
    • Thanks for amazing answers so far ! This week i will add some cardio in my routine to see if i will progress if not i will cut the calories next week.Also one of my friends is having a bithday soon and there will be alcohol like vodka so my question is how much can i drink in order not to crash my cut ? Here are some photos of my progression so far and here is how i progress week to week since i started the cut :
    • Week 1 - 95 kg
    • Week 2 - 94.5 kg
    • Week 3 - 93.83 kg
    • Week 4 - 92.75 kg
    • Week 5 - 93.17 kg

    @niko9926 Well, the easiest thing would be to just drink none if you are worried about how much you can or can't have 😊 It's really hard to say. A drink or two is OK but you don't want to go crazy with it, in my opinion.

     

    Good progress man! I think once you get leaner you are going to have a really good V-taper!

  • Posted On: 02-21-19, 3:32 am (EST) #11

    How should i proceed with my 2019 cut ?

    February 21, 2019, 3:32 am

    Hello i have quick question.Last week i decided to do 2 times per week followed by 2 days off between them hiit cardio mostly stairs and bike sometimes treadmill altrough i got really stiffed around my calves when i do.So my question is this 2 days in 2 days off between them good strategy considering i hit the gym 6 days per week with 7 day off.Also should i try lowering my calories on the rest days in order to speed up the fat lost process or cardio will get the job done.I will post a pics on my current progress so far next week.Stay Strong Guys πŸ’ͺ

Results 1 to 11 of 11
Page 1 of 1
Jump to page:
Jump To: