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  1. #1
    Registered User MaxMS99's Avatar
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    How should I do my first cut?

    I have been going to the gym for about a year now and I've been planning to start my first cut in Februrary.

    I would say I'm about 20% body fat and 220lbs 6ft6. Was about 180lbs before I started working out.

    How long would you say I should cut for and at what deficit? Was thinking of going for about 10% bodyfat.

    Also how should I go about my workouts while on a deficit? Should I ever go heavy?

    Thanks!
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    I defer completely to better experts who may reply later in this thread, but my first major cut started in October and I'm about 10 lbs down so far and going for a total of 20 by summer. I was trying for a 500 calorie / day deficit. I fell a little short of that so kicked it up a notch the past few weeks to probably a realistic 750 calorie deficit and I'm seeing results a little more consistent with that (closer to 1-1.5 lbs / week). I haven't included any dedicated bulk or metabolism boosting weeks in there so far, but Christmas kind of turned into one (I traveled to see family so I ran and ate about what I burned for a while). I'm steadily lifting and still making a little progress on lifts because I've only been at it all about a year so reconstituting has been possible for me. My 3x10 bench sets are also right around my bodyweight so we're probably not too far off from each other (providing I'm reading that right). So you might be able to have similar expectations.

    I'll also add that I don't know my target weight exactly because the lifting really threw my perception of it all out of wack and it's kind of like you need to get down close to it before you can even guess.
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    Originally Posted by MaxMS99 View Post
    I have been going to the gym for about a year now and I've been planning to start my first cut in Februrary.

    I would say I'm about 20% body fat and 220lbs 6ft6. Was about 180lbs before I started working out.

    How long would you say I should cut for and at what deficit? Was thinking of going for about 10% bodyfat.

    Also how should I go about my workouts while on a deficit? Should I ever go heavy?

    Thanks!
    You may have to drop your overall volume while in a deficit, but you should defiantly lift heavy. As much as possible. You may hear differing opinions on this, but you should increase your protein as well in order to maintain muscle mass (I read a recent study that had better results at 2.3g per kilo, but you could probably find other studies that refute this- that is the nature of this beast). I would try and stay in the 500 deficit range and adjust up or down according to how fast you are losing. Do not go too fast or you will lose more muscle than necessary. Good luck.
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    Registered User MaxMS99's Avatar
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    Originally Posted by newbutserious View Post
    I defer completely to better experts who may reply later in this thread, but my first major cut started in October and I'm about 10 lbs down so far and going for a total of 20 by summer. I was trying for a 500 calorie / day deficit. I fell a little short of that so kicked it up a notch the past few weeks to probably a realistic 750 calorie deficit and I'm seeing results a little more consistent with that (closer to 1-1.5 lbs / week). I haven't included any dedicated bulk or metabolism boosting weeks in there so far, but Christmas kind of turned into one (I traveled to see family so I ran and ate about what I burned for a while). I'm steadily lifting and still making a little progress on lifts because I've only been at it all about a year so reconstituting has been possible for me. My 3x10 bench sets are also right around my bodyweight so we're probably not too far off from each other (providing I'm reading that right). So you might be able to have similar expectations.

    I'll also add that I don't know my target weight exactly because the lifting really threw my perception of it all out of wack and it's kind of like you need to get down close to it before you can even guess.
    How are your macro proportions, how much protein are you eating? Your results seem ok, if just a little slow in the beginning, which you pointed out.

    But assuming I don't gain or loose a ton of lean mass during the cut I should be able to calculate how many lbs/kg I need to burn to become about 10 percent bodyfat, or is that totally wrong?
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    Originally Posted by MaxMS99 View Post
    How are your macro proportions, how much protein are you eating? Your results seem ok, if just a little slow in the beginning, which you pointed out.

    But assuming I don't gain or loose a ton of lean mass during the cut I should be able to calculate how many lbs/kg I need to burn to become about 10 percent bodyfat, or is that totally wrong?
    Nope you're not wrong. You can absolutely calculate assuming you feel relatively confident of that 20% BF estimate. That's the sticky wicket. The more exact that is the more exact your estimated target weight (and thus planned deficit over time) can be. The reason I consider my target weight an unknown target is because I haven't done anything other than visually estimate my BF and use past references as a guide.

    Regarding macros, this is a place where I'm not the best advice giver either. I've never tracked them. I simply count calories, favor meals with chicken or fish, try to avoid very carby meals (pizza and pasta) and then supplement in the morning and evening with protein shakes. I don't calculate the macros at all. I like the ensure max protein chocolate shakes a lot. They also help control my appetite in the evenings.
    Last edited by newbutserious; 01-23-2020 at 01:54 PM.
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    Registered User MaxMS99's Avatar
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    Originally Posted by newbutserious View Post
    Nope you're not wrong. You can absolutely calculate assuming you feel relatively confident of that 20% BF estimate. That's the sticky wicket. The more exact that is the more exact your estimated target weight (and thus planned deficit over time) can be. The reason I consider my target weight an unknown target is because I haven't done anything other than visually estimate my BF and use past references as a guide.

    Regarding macros, this is a place where I'm not the best advice giver either. I've never tracked them. I simply count calories, favor meals with chicken or fish, try to avoid very carby meals (pizza and pasta) and then supplement in the morning and evening with protein shakes. I don't calculate the macros at all. I like the ensure max protein chocolate shakes a lot. They also help control my appetite in the evenings.
    Yeah that is true, I am not entirely sure of my BF. But could give me a rough estimate at least.

    Sounds about the same as me now just that I don't have any problem with a lot of carbs. But switching to your style will be my first approach. Having a protein shake as a last meal sounds good as I ususlly have a couple of sandwiches. Will lower carbs and up protein proportion.
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    Read this it will explain everything about calories and macros:-

    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=173439001

    You have minimums of protein and fats but not for carbs that is down to personal preference. You should aim to space out your protein meals throughout the day as explained in the link above.

    We also advise posting a pic for better analysis as well.
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    I'll tell you this as a fellow 6'6"er, if you're 220 lbs at 20% bodyfat you do not have enough muscle on you to hit 10% without looking like a skeleton. You'll end up getting down into the 180 territory before you hit 10% BF.

    You need at least 5+ years of solid training/nutrition & mass building to be able to get your bodyfat down that low.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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    Registered User MaxMS99's Avatar
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    Originally Posted by xsquid99 View Post
    I'll tell you this as a fellow 6'6"er, if you're 220 lbs at 20% bodyfat you do not have enough muscle on you to hit 10% without looking like a skeleton. You'll end up getting down into the 180 territory before you hit 10% BF.

    You need at least 5+ years of solid training/nutrition & mass building to be able to get your bodyfat down that low.
    Well I am not entirely sure about my BF percentage. It is just a rough estimate based on charts with pictures. It may well be below 20%.

    What would you advice me to do regarding cutting/bulking? As I find my self a bit too fat right now, should I cut down to about 15% and then bulk back up gaining som lean mass, then to go down lower?
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    People look much better at true 15%bf than they think. If you absolutely have to cut, then I would only go for 15% and then bulk. Like squid said, you need some muscle on that frame.
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    Originally Posted by willybrokeback View Post
    People look much better at true 15%bf than they think. If you absolutely have to cut, then I would only go for 15% and then bulk. Like squid said, you need some muscle on that frame.
    ^^^ this. Probably best to post a photo for best advice. But if you’re carrying too much fat then you’re probably better off just shedding about 20-25 lbs and then going back into a mass building phase.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  12. #12
    Registered User MaxMS99's Avatar
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    Originally Posted by xsquid99 View Post
    ^^^ this. Probably best to post a photo for best advice. But if you’re carrying too much fat then you’re probably better off just shedding about 20-25 lbs and then going back into a mass building phase.
    Uploaded a photo. Might be a bit lower than 20%, what do you think?
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    Last edited by MaxMS99; 01-25-2020 at 01:51 PM.
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    You're definitely going to want some more muscle mass down the road but it wouldn't hurt to shed some fat now. People look more muscular with a little less fat which can be very motivational if nothing more.

    Figure a rough TDEE, eat 300-500 cals under that, watch the scale for a loss of about 1 lb per week, keep proteins high @ at least 1g per body lb, keep your lifts heavy and intense (as you would if you were bulking). The idea is to keep as much muscle as possible while losing the fat obviously.

    Get down to a weight/look you're comfortable with and then slow bulk form there...repeat
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    Originally Posted by MaxMS99 View Post
    Uploaded a photo. Might be a bit lower than 20%, what do you think?
    I definitely think you're lower than 20%, and honestly I think you could go either way as far as bulking or cutting, but you will need to add more mass at some point. Being as tall as you are I know how easy it is to look skinny when you start shedding weight. But if you feel you want to shed some fat first then you should go with your gut and follow the advice from Smokinal above.
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    Originally Posted by smokinal View Post
    You're definitely going to want some more muscle mass down the road but it wouldn't hurt to shed some fat now. People look more muscular with a little less fat which can be very motivational if nothing more.

    Figure a rough TDEE, eat 300-500 cals under that, watch the scale for a loss of about 1 lb per week, keep proteins high @ at least 1g per body lb, keep your lifts heavy and intense (as you would if you were bulking). The idea is to keep as much muscle as possible while losing the fat obviously.

    Get down to a weight/look you're comfortable with and then slow bulk form there...repeat
    I would estimate my TDEE to be about 3000 or just slightly less cals per day. So if I eat about 2500 cals, 220g protein and exercise same as now or with just a bit less volume, I should start decreasing in weight? How much can I expect my strength to suffer? Going down half a rep or so per exercise per week?
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    As far as how much to eat, that 3000/2500 are starting points. You have to watch the scale and make adjustments as needed. This is where so many people fail in that they don't want to weigh themselves often. Well how are you supposed to know if you are consuming the correct amount of cals if you don't check the scale? I weigh myself 3 times per week and take a running average. Some days, depending on water intake, sleep, work load and many other factors, my weight can vary .5 lb here and there. So, you just watch for an average weight loss of about 1lb per week and you're on track.

    In the strength department, first of all, remember, strength isn't your goal on a cut; fat loss is. Honestly I couldn't care less about how much I lift as long as the look I'm going for comes around. Having said that, I really don't find my strength dropping too much until around 2 weeks out from show day. At that point, I'm ~6-7% BF and pretty depleted so I really don't care about too much then anyway lol. But seriously, I don't think you'll lose too much strength if you keep your protein high and your lifts heavy; and don't cut too fast!
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    Originally Posted by NathanMatt1969 View Post
    I'm Nathan, 50 years old. Do this water hack to lose weight fast and up to 50 lbs easily. Leptitox is a completely natural dietary supplement that can help lose weight. It works by decreasing the leptin resistance in the body. With Leptitox, you can boost your body's response to the leptin hormone and reprogram your hypothalamus. Leptitox will also accelerate fat burning and remove toxic Proteins from the body.

    Check here: bit.ly/leptitoxnaturalweightloss

    It helped me to lose 50 pounds. Of course, it will help you as well.
    This looks like "That one simple trick that doctors hate!". So no.
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    Originally Posted by smokinal View Post
    You're definitely going to want some more muscle mass down the road but it wouldn't hurt to shed some fat now. People look more muscular with a little less fat which can be very motivational if nothing more.

    Figure a rough TDEE, eat 300-500 cals under that, watch the scale for a loss of about 1 lb per week, keep proteins high @ at least 1g per body lb, keep your lifts heavy and intense (as you would if you were bulking). The idea is to keep as much muscle as possible while losing the fat obviously.

    Get down to a weight/look you're comfortable with and then slow bulk form there...repeat
    Thanks for the info. Will come to great use.

    Initially I was thinking of starting my cut in February as I want to continue bulking in the beginning of summer, but how long do you think I will have to cut? Assuming I am about 17% bf now, cutting down to about 14 percent shouldn't take more than a few months at 1-1.5lbs/week, or what do you think?
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    ^^^Sounds about right
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