Who is on a cut?

[JohnHelton]

I've been counting macros for about two months now. I got tired of being a fatfuck, and had let my weight get to above 260lb (up to 264, I think). I'm now at ~258lb. I'd like to take this as far as I can - losing 20-25lbs would be pretty cool.

I don't particularly like tracking macros, but at this moment, the desire to not be a tub-o-lard outweighs the inconvenience of tracking the numbers.

It does keep you honest. I had breakfast this morning before working out. Then I got to work and someone had brought in breakfast tacos. I can't make those work given the plan for the rest of the day. That sucks, but the macro plan for the day helps.

[JohnHelton]

Last year I cut 39lbs in 28 weeks, from 277 on 4/14 down to 238 on 10/28. That works out to about 1.4lbs a week on average, although I kept my calories constant around 2700 and lost faster at the beginning and slower toward the end. Waist went from 45.25 -> 38.75 (-6.5 inches). Deadlift went up, squat stayed about the same overall, and bench went up at first but then dropped a bit for a slight net gain.

Maintained around 236-238 for the next three months until my bicep tear at the end of January. Gained some weight post-surgery up to a high (low?) point of 253 on 4/4 and realized I needed to lean out again. Signed up for a meet on 8/4 for the 105/231 weight class which was good motivation to stick to my diet. I went from 253 -> 230, 23lbs in 17 weeks, again roughly 1.4lbs per week, also on 2700 calories. Waist went from 40 -> 37.5 (-2.5 inches). Squat went up, deadlift went way up, bench seemed to improve a bit despite poor performance on meet day but I also switched from TnG to paused so it's hard to gauge precisely.

I am currently cutting more aggressively. I dropped my calories to around 2000-2100 after the meet and I'm aiming to get down to 215, although I might go even lower depending on how I look and feel when I get there. I've dropped another 6lbs in the last two weeks so I'm already down to 224. At this point I just want to cut as quickly as possible without feeling like shit or starving myself. I actually don't have a lot of hunger or cravings currently which is great. I've been eating pretty much the same four meals for the last couple of weeks every day and it's not difficult for me to stick to, so I'm just going to keep going. The main reason that I'm cutting is that I want to get lean enough that I'll be able to actually bulk for the first time in my lifting career without getting too fat. Also, it would be cool to have visible abs, even if it's just for a week or two, but I don't know if I'll go that far with it.

Regarding waist measurement, I watched the video that BBM put out recently and I am definitely not measuring the same way. I put the tape right over my navel and pull it somewhat tight, then exhale and relax. They said that the tape shouldn't be tight enough to indent the skin but it does for me, so my stated numbers may well be and inch or so less than "reality," although if I put the tape where they say to measure I seem to get a lower number than at my navel, so maybe it's a wash. Anyway, I started measuring this way a long time ago so I would have consistent measurements to compare so I'm just going to keep doing it the same way. The important thing is that I can see whether it's trending down.

53 lbs. down from your peak is a crap load. Pretty amazing actually. I agree that the actual waist measurement number isn't as important as doing it consistently the same way and seeing the number trend down.

[iamsmu]

Regarding waist measurement, I watched the video that BBM put out recently and I am definitely not measuring the same way. I put the tape right over my navel and pull it somewhat tight, then exhale and relax. They said that the tape shouldn't be tight enough to indent the skin but it does for me, so my stated numbers may well be and inch or so less than "reality," although if I put the tape where they say to measure I seem to get a lower number than at my navel, so maybe it's a wash. Anyway, I started measuring this way a long time ago so I would have consistent measurements to compare so I'm just going to keep doing it the same way. The important thing is that I can see whether it's trending down.

I wonder if there is any value in tracking relaxed and fully sucked in. I'd love to also track fully extended, but I fear that practicing that might only make it worse. New PR! I added 3 inches to my pregnant pose.

[cgeorg]

It does keep you honest. I had breakfast this morning before working out. Then I got to work and someone had brought in breakfast tacos. I can't make those work given the plan for the rest of the day. That sucks, but the macro plan for the day helps.

My condolences

[TimK]

Regarding waist measurement, I watched the video that BBM put out recently and I am definitely not measuring the same way. I put the tape right over my navel and pull it somewhat tight, then exhale and relax. They said that the tape shouldn't be tight enough to indent the skin but it does for me, so my stated numbers may well be and inch or so less than "reality," although if I put the tape where they say to measure I seem to get a lower number than at my navel, so maybe it's a wash. Anyway, I started measuring this way a long time ago so I would have consistent measurements to compare so I'm just going to keep doing it the same way. The important thing is that I can see whether it's trending down.

I wonder if there is any value in tracking relaxed and fully sucked in. I'd love to also track fully extended, but I fear that practicing that might only make it worse. New PR! I added 3 inches to my pregnant pose.

I think @AaronM does both. To me I wouldn't trust my "fully sucked in" to be consistent each time. Maybe go full on vacuum pose? But who wants to do that first thing in the morning?

I should probably have also mentioned that I use a myo-tape, one of those retractable deals with the spring, so the tension is consistent each time, but I pull it tight at the start to make sure there's no slack around my back.

[TimK]

Regarding compliance strategies, one thing that really helps me is that I don't eat my first meal until 11:00am or Noon usually. I'm not hungry in the morning so I just wait. After that I eat every 3-4 hours, four meals total, and I'm never ravenous or anything like that. If I ate first thing in the morning and my last meal was around 6pm I would have a much harder time avoiding snacking in the evening.

[iamsmu]

I think @AaronM does both. To me I wouldn't trust my "fully sucked in" to be consistent each time. Maybe go full on vacuum pose? But who wants to do that first thing in the morning?

I should probably have also mentioned that I use a myo-tape, one of those retractable deals with the spring, so the tension is consistent each time, but I pull it tight at the start to make sure there's no slack around my back.

I have a Myotape. It's great, but I can't get the damn thing straight around my back for a chest measurement. It wants to loop down.

It's official, I'm going to start measuring my pregnant pose.

[broseph]

@TimK is definitely the poster child for cutting serious weight while maintaining and even gaining strength. Especially considering he's not far outside of where most of are at with regards to bodyfat and lean mass. (meaning he's neither a weak novice nor ridiculously fat, and he trains his butt off)

Oh look.at Mr. Cindy over here

I really hope I got right name.

In my final form, I will do Murph.

[cgeorg]

Oh look.at Mr. Cindy over here

I really hope I got right name.

In my final form, I will do Murph.

That was definitely a 1:59am-looking post.

[slowmotion]

I'm in, sorta. Taking it real slow, about 2 lbs a month. Down about 18 lbs by now. Waist is down 4".

[DCM]

A support group is a great idea. I've been cutting all year, lol. And half of last year as well. Started off at 111kg / 245 lbs in January 2017, currently at around 91kg / 201 lbs (I will soon cease to be an adult male, it seems). Waist has gone from 40.5 inches to 35.5 inches. Visible abs is the plan, goal weight around 88kg / 194 lbs. I use MyFitnessPal pretty religiously, shooting for 200g protein, 250-300g carbs and 45-70g fat.

5" and 45 lbs. is solid work.

Thanks man! It's been a journey My lifts are all down quite a bit in temrs of overall weight on the bar, but at least I no longer look like Henry VIII. And actually, in terms of bodyweight-to-lift ratios, things are pretty much the same.

I have been thinking about that. I hope to be able to concentrate on my Wilks score. If that is going up, then I'm doing the cut right.

Have you done in any blood work since losing the weight? If so, has the reduction in weight caused any favorable changes in that regard? I plan to get a physical after losing some weight. I'm curious if it will have an impact on my lipid panel.

No blood work, no - kind of wish I had, but it can be a hassle here in the UK (bloody socialised medicine). I did take my blood pressure when I was fat, 113 / 87 left arm and 133/81 right arm. Just took it again, 124 / 73 left arm, right arm 116 / 81. I have 0 idea what that means - a general downward trend, I guess, though weird things with systolic in my left arm (11 points higher now than 18 months ago).

[broseph]

No blood work, no - kind of wish I had, but it can be a hassle here in the UK (bloody socialised medicine). I did take my blood pressure when I was fat, 113 / 87 left arm and 133/81 right arm. Just took it again, 124 / 73 left arm, right arm 116 / 81. I have 0 idea what that means - a general downward trend, I guess, though weird things with systolic in my left arm (11 points higher now than 18 months ago).

Meh. Fluctuations within your normal range and error margin of machine.

*this is not medical advice


Also, do you always start with left and end with right? Just taking your pressure can stimulate you enough to get it up a little on a subsequent measurement. Try right to left next time. Unless this is already what you're doing. In which case I guess you're doomed.

[DCM]

I'm in, sorta. Taking it real slow, about 2 lbs a month. Down about 18 lbs by now. Waist is down 4".

Living up to your user name, in other words

[DCM]

No blood work, no - kind of wish I had, but it can be a hassle here in the UK (bloody socialised medicine). I did take my blood pressure when I was fat, 113 / 87 left arm and 133/81 right arm. Just took it again, 124 / 73 left arm, right arm 116 / 81. I have 0 idea what that means - a general downward trend, I guess, though weird things with systolic in my left arm (11 points higher now than 18 months ago).

Meh. Fluctuations within your normal range and error margin of machine.

*this is not medical advice


Also, do you always start with left and end with right? Just taking your pressure can stimulate you enough to get it up a little on a subsequent measurement. Try right to left next time. Unless this is already what you're doing. In which case I guess you're doomed.

Think I did left then right both times. Maybe just do left, for consistency's sake. I don't even know why I own this blood pressure gizmo - I just saw it in the pharmacy one day while getting a prescription filled and bought it on a whim. Must have been feeling fat and unhealthy...

[DCM]

Regarding compliance strategies, one thing that really helps me is that I don't eat my first meal until 11:00am or Noon usually. I'm not hungry in the morning so I just wait. After that I eat every 3-4 hours, four meals total, and I'm never ravenous or anything like that. If I ate first thing in the morning and my last meal was around 6pm I would have a much harder time avoiding snacking in the evening.

I still eat/drink breakfast (always a protein shake with loads of extras thrown in), but manage to have a snack with my 11 am coffee - generally a couple of chocolate biscuits - and always save calories for some post-dinner ice cream. I actually attribute my dieting success to these snacks, sort of kind of. Basically just avoiding the feeling of sacrifice / voluntary hardship (even though it's refining).

[broseph]

@DCM I'm sure you are not alone in having a fascination with biometrics, especially among Exodus members.

[Wayne]

I’m mid cut as well. Down around 11lbs and around 2.5”. My aim is to drop waist size and see where weight ends up. Want to have a leaner appearance, maybe not full blown 6 pack.

Current rate is around 2cm drop a month in waist.

Not had any hunger issues really and generally sticking to 215P/195C/55F on non-lifting days and 200P/265P/50F on 3 heaviest training days.

I found caffeine helps kick my metabolism into overdrive, and LISS on off days keeps baseline burn rate up (NEAT)

[AaronM]

Regarding waist measurement, I watched the video that BBM put out recently and I am definitely not measuring the same way. I put the tape right over my navel and pull it somewhat tight, then exhale and relax. They said that the tape shouldn't be tight enough to indent the skin but it does for me, so my stated numbers may well be and inch or so less than "reality," although if I put the tape where they say to measure I seem to get a lower number than at my navel, so maybe it's a wash. Anyway, I started measuring this way a long time ago so I would have consistent measurements to compare so I'm just going to keep doing it the same way. The important thing is that I can see whether it's trending down.

I wonder if there is any value in tracking relaxed and fully sucked in. I'd love to also track fully extended, but I fear that practicing that might only make it worse. New PR! I added 3 inches to my pregnant pose.

I think @AaronM does both. To me I wouldn't trust my "fully sucked in" to be consistent each time. Maybe go full on vacuum pose? But who wants to do that first thing in the morning?

I should probably have also mentioned that I use a myo-tape, one of those retractable deals with the spring, so the tension is consistent each time, but I pull it tight at the start to make sure there's no slack around my back.

Yeah, I've been tracking both measurements for years. Sometimes one measurement changes without the other changing, no clue why. I do relaxed gut, and sucked in as much as possible.

[MattimusMaximus]

I'm here for the support group. Down 13 lbs now but I wanna eat eat eat lol.

Nice work! What have you been doing to lose the weight?

Thanks! Nothing special, just counting macros. I ate just under maintenance (about 100 below) for roughly a month and then things slowed so I dropped things down another 200 cals to make it around 2900/day. Things are moving again albeit slowly.

I don’t want to lose weight too quickly and end up with loose skin and muscle loss. Keeping protein moderate/fat mod/carbs high and lots of water.

I just started incorporating a very tiny sesh of jump rope rounds. 3 sets of 40 superset with Snatch or thruster practice. That sounds dirty.

[InherentlyBetter]

Currently trying to get back onto a cut (that counts, right?). I’ve done one before for 12 weeks which resulted in -15# and waist 42.5->39.5. That was all done on a 4 day split (decent compliance) and tracking macros (high compliance), no cardio (perfect compliance). Macros at the end were 200P/225C/70F. I only adjusted carbs and/or fats once things stalled for more than a week. For strength, everything held steady except for squats which dropped a bit.
Wanting to get started back up and lose another few inches off the waist, but I’m just struggling to get back into the groove of training and dieting after a number of things <insert excuses here> put a dent in my routines.