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  • 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 😀

  • 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 😀

    @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 because 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 💪

  • Posted On: 02-26-19, 4:38 am (EST) #12

    How should i proceed with my 2019 cut ?

    February 26, 2019, 4:38 am

    Hello all.So after not applying to my last post i decided to do a diet update anyways.So right now im at 91.19 kg and tomorrow im thinking plus the hiit cardio to cut my calories to about 2513 that would be 150 caloric deficit i still lost around 0.6 poulds in a week but i want to speed up the process a bit.If u havent checked my last post please check it i have question about the hiit cardio.So guys tell me what do u think i will post 2 pics of this and the last week.

     

    1 week - 94.5 kg

    2 week - 94.4 kg

    3 week - 93.8 kg

    4 week - 92.75 kg

    5 week - 93.17 kg

    6 week- 91.47 kg

    7 week - 91.19 kg

     

  • Posted On: 03-03-19, 11:03 pm (EST) #13

    How should i proceed with my 2019 cut ?

    March 3, 2019, 11:03 pm
    Posted by: niko9926

    Hello all.So after not applying to my last post i decided to do a diet update anyways.So right now im at 91.19 kg and tomorrow im thinking plus the hiit cardio to cut my calories to about 2513 that would be 150 caloric deficit i still lost around 0.6 poulds in a week but i want to speed up the process a bit.If u havent checked my last post please check it i have question about the hiit cardio.So guys tell me what do u think i will post 2 pics of this and the last week.

     

    1 week - 94.5 kg

    2 week - 94.4 kg

    3 week - 93.8 kg

    4 week - 92.75 kg

    5 week - 93.17 kg

    6 week- 91.47 kg

    7 week - 91.19 kg

     

    @niko9926 Remember you don't want to lose too much fat too fast, otherwise you risk losing more muscle mass too. If you're losing 0.6lbs per week, that's good! Anywhere from 0.5lbs - 1lb per week is great for fat loss. Maybe up to 2lbs when you first start cutting, but it's normal for it to slow down. That's still 2.5lbs - 4lbs lost per month!

     

    I don't see a problem with you adding in some HIIT cardio, but your 2 days on, 2 days off approach might not be ideal (in my opinion). If anything, I would maybe suggest 3 days on, 1 day off, or 1 day on, 1 day off like in the Full Body Evolution program! https://muscularstrength.com/full-body-evolution

  • Posted On: 03-13-19, 10:02 am (EDT) #14

    How should i proceed with my 2019 cut ?

    March 13, 2019, 10:02 am

    Hi all im back with a update.Today is the 9 week of my cut and im currently at 90.60 kg,so i decided to lower my calories with a 100 and it will be around 2560 230 carbs 100 fat 185 protein.Also yesterday because one of my friend catch a flu and today i have it aswell so what do you suggest guys should i take couple of days off the gym and how should i proceed with my cut in this case its nothing that serious other than my troat is hurting a lot and im trying to cure it.Here are some pics of my progress so far

  • Posted On: 03-13-19, 10:32 pm (EDT) #15

    How should i proceed with my 2019 cut ?

    March 13, 2019, 10:32 pm
    Posted by: niko9926

    Hi all im back with a update.Today is the 9 week of my cut and im currently at 90.60 kg,so i decided to lower my calories with a 100 and it will be around 2560 230 carbs 100 fat 185 protein.Also yesterday because one of my friend catch a flu and today i have it aswell so what do you suggest guys should i take couple of days off the gym and how should i proceed with my cut in this case its nothing that serious other than my troat is hurting a lot and im trying to cure it.Here are some pics of my progress so far

    @niko9926 You are making good progress on the cut man!

     

    If it's just a sore throat I would say you can still train.. but maybe take a day or two off if you know it's contagious - you don't want to go and make everyone else in the gym sick. So it's up to you whether you go to the gym or not.. but if it's actually the flu.. don't go.

     

    Do some light bodyweight stuff at home (if you can) if you decide to take a day or two off. If you're not training as much and therefore not burning as many calories, then drop them back until you get back in the gym. Basically just cut out some carbs but leave protein and fat the same.

  • Posted On: 03-14-19, 4:50 am (EDT) #16

    How should i proceed with my 2019 cut ?

    March 14, 2019, 4:50 am

    Thanks for the good answer.I decided to take a break from the gym untill i feel i have the power to go back in it maybe till monday.In the mean time i will do some bodyweight workouts like squad push ups chin ups etc.Also im not sure for how long should i do this cut and start bulking and how can i do this transition from cut to bulk do i take a one week break and then start to bulk?One last thing in 16 th of april i will be heading with my family to Spain to visit our cousins so my question is how should i proceed with my cut when im on a trip for a week should i take a break or count macros there ?

  • Posted On: 03-18-19, 10:55 pm (EDT) #17

    How should i proceed with my 2019 cut ?

    March 18, 2019, 10:55 pm
    Posted by: niko9926

    Thanks for the good answer.I decided to take a break from the gym untill i feel i have the power to go back in it maybe till monday.In the mean time i will do some bodyweight workouts like squad push ups chin ups etc.Also im not sure for how long should i do this cut and start bulking and how can i do this transition from cut to bulk do i take a one week break and then start to bulk?One last thing in 16 th of april i will be heading with my family to Spain to visit our cousins so my question is how should i proceed with my cut when im on a trip for a week should i take a break or count macros there ?

    @niko9926 Good idea man, hope you hit the gym hard today!!

     

    Cut until you feel that you are as lean as you want to be. Once you hit that point then you know it's time to go back into a bulk. When you do decide to start bulking again, you just need to slowly increase your calories by about 100 - 200 every 2 - 3 days. It might take you 1 - 2 weeks to work back into a surplus, but that way you are slowly letting your body get accustomed to the added calories without throwing an extra 1000 calories at it straight after being in a deficit.

     

    You can take a break while on vacation, sure. It's good to enjoy time with family and holidays so you don't always have to be dieting. If you're not preparing for a show or anything then by all means take that week to relax and enjoy a good time.

  • Posted On: 04-02-19, 5:19 pm (EDT) #18

    How should i proceed with my 2019 cut ?

    April 2, 2019, 5:19 pm

    Hi Scott and community.I back with a update of my cut and today its the 12 week since i started my cut back in january so here are the numbers as a today im around 88.4 kg last week i was 88.79 kg witch i think its a good progress week by week.Also i started doing some light cardio this week to see if i can speed up the progress a bit before my vacation on 16 th of april.Here are some pics let me know what do u think so far !

  • Posted On: 04-13-19, 5:55 am (EDT) #19

    How should i proceed with my 2019 cut ?

    April 13, 2019, 5:55 am

    Hello im wondering why no one is answering any ideas ?

  • Posted On: 05-20-19, 12:23 am (EDT) #20

    How should i proceed with my 2019 cut ?

    May 20, 2019, 12:23 am
    Posted by: niko9926

    Hi Scott and community.I back with a update of my cut and today its the 12 week since i started my cut back in january so here are the numbers as a today im around 88.4 kg last week i was 88.79 kg witch i think its a good progress week by week.Also i started doing some light cardio this week to see if i can speed up the progress a bit before my vacation on 16 th of april.Here are some pics let me know what do u think so far !

    @niko9926 Awesome progress man! That V-Cut is really prominent in your second photo where you're weighin 88.4kg. Sorry for the late reply! Had a busy month of travel and a lot of other work to get through.

     

    Do you have any more recent progress pics now that it's been another month?!

  • Posted On: 07-09-19, 3:22 am (EDT) #21

    How should i proceed with my 2019 cut ?

    July 9, 2019, 3:22 am

    Hello Scott and Community.Im happy to announce that today was my last day of my 189 day cut of 2019.Its been a journey with all the ups and downs but my final weight is currently 82 kg around 180 pounds witch is aroud 14 kg down from my kg back in january.Sorry for not keeping you posted with my other progress pic but i was having a busy june as well with my final exams in my uni.I want you to thank you all specially Scott for all the help trought thoose months i learned a lot.My next step is to go to a vacation to our sea here in Bulgaria with friends for about a week.Then i think i will see how much i gained because i wont be counting macros etc there.I will probably maintain or do one more week of theese macroa so i can clean my body and after that i will slowly gonna to increase calories so i can start a clean bulk to last maybe to March 2020.Tell me what do you think of my future plan and give me your opininon how should i do it in the right way.Peace

  • Posted On: 07-09-19, 5:15 am (EDT) #22

    How should i proceed with my 2019 cut ?

    July 9, 2019, 5:15 am
    Posted by: niko9926

    Hello Scott and Community.Im happy to announce that today was my last day of my 189 day cut of 2019.Its been a journey with all the ups and downs but my final weight is currently 82 kg around 180 pounds witch is aroud 14 kg down from my kg back in january.Sorry for not keeping you posted with my other progress pic but i was having a busy june as well with my final exams in my uni.I want you to thank you all specially Scott for all the help trought thoose months i learned a lot.My next step is to go to a vacation to our sea here in Bulgaria with friends for about a week.Then i think i will see how much i gained because i wont be counting macros etc there.I will probably maintain or do one more week of theese macroa so i can clean my body and after that i will slowly gonna to increase calories so i can start a clean bulk to last maybe to March 2020.Tell me what do you think of my future plan and give me your opininon how should i do it in the right way.Peace

    @niko9926 You look awesome man! Your stomach is completely gone!! Dropping 14kg over basically 6 months is a massive achievement, proud of you!!

     

    I like your plan too. Stay lean for your vacation and then slowly work yourself into a lean bulk for a good 6 months or more. Sounds perfect! Can't wait to see tha gains you'll make during your lean bulk!

  • Posted On: 07-17-19, 3:57 am (EDT) #23

    How should i proceed with my 2019 cut ?

    July 17, 2019, 3:57 am

    Hello all.So im back from my vacation and after weighting myself today is good that im still around 82 kg so i didnt gained any weight at least at the scale.So what do you think should i start the bulk or should i just eat normaly and see if i gain or loose weight.Also is it nessesary to count macros when im lean bulking or i just need to and one more plate to my menu ?

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