The progress after 2 months and a week or so

[AlexRD]

Before:



After:



I look far better flexing than not flexing, haha, but I am at around 222lbs right now, I think I can lose about 12 more pounds. Seems realistic enough. I lost 17 pounds in 2 months between the Before and After picture.

[latyka]

thats a great cut, you did a good job, im at 220 right now looking to cut down to 195, would you mind posting your diet? thanks

[bbrem123]

nice job losing that weight!...keep pushing man!

[AlexRD]

thats a great cut, you did a good job, im at 220 right now looking to cut down to 195, would you mind posting your diet? thanks

My diet has been really simple thus far, I found my maintenance out (around 3600 when I started, now it's 3500), and decided I'd eat around 2200-2600 calories a day, and get at least 170g of protein. Then on cheat days I just eat whatever (1 cheat day a week, in general), and return to my diet. I can't give any real pointers because I just aim for a calorie and protein amount, haha

nice job losing that weight!...keep pushing man!

Thanks, I'm trying to go on my first real cut (I've been eating eating eating and lifting, but not really a true bulk, the issue is I'd stop lifting then get chubby, start lifting, get muscle back, but still keep the fat). So finally I am dedicated to a cut, haha

[Marleau12]

Holey **** man nice work!

[TIMXXX]

nice cut bro!

[MadPawel]

im impressed looks great

[will_t]

Very impressive results for only a few months of work. keep it up!

[AlexRD]

Holey **** man nice work!

nice cut bro!

Thanks guys I am. I took it easy last week in terms of exercise because I needed some time to mentally refuel, haha (plus I had like 2 exams and 2 papers for classes, so yeahhhh. I kept lifting and did cardio on lifting days, but didn't do cardio inbetween)

[AlexRD]

Very impressive results for only a few months of work. keep it up!

Thanks a lot man I am. About 15 lbs. to go, which is entirely doable.

[K2Rum]

beastly man. great job with the cut

[AlexRD]

beastly man. great job with the cut

Thanks Going to keep going. I want to see what I'd look like with ~8% bf. It'll be sick

[Ricky_k]

sh!t good results

[bezzt]

Great results man, you will get there in no time! Hopefully ill have as good as result as you have been having

[AlexRD]

sh!t good results

I'm hoping to keep them coming. Last week was more or less of a "stay around the same fitness level" week because I wanted to take it easy. I may also be shifting around my lifting routine but I'm not sure.

Great results man, you will get there in no time! Hopefully ill have as good as result as you have been having

Thanks! This is my first real cut. I have had a nice foundation of muscle underneath all this fat but I didn't really feel like cutting because what was the point. Then I decided that I wanted my 6-pack back for the summer, haha. I'm sure you'll have good results though as long as you follow your diet

[JiP]

Looks like you dropped 10% BF! Were you ultra bloated or something in the first pictures?

[AlexRD]

Looks like you dropped 10% BF! Were you ultra bloated or something in the first pictures?

Haha I really have no clue. All I know is I lost about 17lbs. between those two pictures <.< I went from 240->223, and assuming that it was *only* fat, that means I lost around 7% bodyfat. So maybe I was really bloated

[ccole1]

My diet has been really simple thus far, I found my maintenance out (around 3600 when I started, now it's 3500), and decided I'd eat around 2200-2600 calories a day, and get at least 170g of protein. Then on cheat days I just eat whatever (1 cheat day a week, in general), and return to my diet. I can't give any real pointers because I just aim for a calorie and protein amount, haha

I can't tell you how relieved I am to hear that! I must have read 800 articles on diet full of conflicting info so all I've really been keeping track of is calories and protien... (kept track of fat and carbs too but no idea how much I should be eating!) Glad you had cheat days too coz I'm seriously craving chocolate!

Great work also in such a short space of time! Seeing your progress has definitely inspired me. Cheers matey.

[AlexRD]

I can't tell you how relieved I am to hear that! I must have read 800 articles on diet full of conflicting info so all I've really been keeping track of is calories and protien... (kept track of fat and carbs too but no idea how much I should be eating!) Glad you had cheat days too coz I'm seriously craving chocolate!

Great work also in such a short space of time! Seeing your progress has definitely inspired me. Cheers matey.

Well the way I think about it is that supposedly 8-10% BF are maintainable through regular diet, and I'm not going for the bodybuilding 4-6% range, which is when I'd imagine keeping track of carbs/fats/protein in relation to one another becomes very important. I am at a bit greater than 1000 calorie deficit a day when I'm under 2500 calories, but my cheat days knock out that extra deficit, so really I am about 700 calories short a day (ON AVERAGE) over the course of the week. The cheat days are awesome, and while I may have hindered my results a bit, I'd have gone crazy without them, haha. Glad my progress has inspired you

[ccole1]

Well the way I think about it is that supposedly 8-10% BF are maintainable through regular diet, and I'm not going for the bodybuilding 4-6% range, which is when I'd imagine keeping track of carbs/fats/protein in relation to one another becomes very important. I am at a bit greater than 1000 calorie deficit a day when I'm under 2500 calories, but my cheat days knock out that extra deficit, so really I am about 700 calories short a day (ON AVERAGE) over the course of the week. The cheat days are awesome, and while I may have hindered my results a bit, I'd have gone crazy without them, haha. Glad my progress has inspired you

Thanks for the info. Think I'll definitely be adopting your philosophy.

Do you eat regularly though (every few hours) and are you taking any suppliments? Started taking whey protien after training but it's very early days yet so not noticed any difference.

Sorry for hijacking your post with questions but you're getting great results and I'm hoping I can learn from how you go about it... Thanks again.

[sneakz]

impressive results! Im on my 3rd/4th week of my cut and dropped 6lbs so far.

I take it you have an active job? Ive got an office job sitting on my ass all day so i have to watch the calories a bit more. Im on about 1200 calories a day, wanna strip the fat and then get on a clean bulk.

How long have you been lifting for?

[AlexRD]

Thanks for the info. Think I'll definitely be adopting your philosophy.

Do you eat regularly though (every few hours) and are you taking any suppliments? Started taking whey protien after training but it's very early days yet so not noticed any difference.

Sorry for hijacking your post with questions but you're getting great results and I'm hoping I can learn from how you go about it... Thanks again.

Don't worry about the hijacking the post, I'd much rather give constructive feedback to people who are interested than reply with Thanks, haha, it's a lot better for overall betterment (keeping knowledge to yourself is pointless imo)

I eat every few hours, but I generally only have 3-4 meals a day. I don't eat a real breakfast for the most part, and for lunch I usually just make myself a sandwich with ham (so awesome, 225 calories and 45g of protein per container that I buy) if I don't go to the dining hall. I usually eat around my classes, so like on Tuesdays and Thursdays I have a bagel and that's it until around 5:30-6:00 where I can actually sit down and put something together.

In terms of supplements, I'm taking a daily vitamin, 2 fish oil capsules a day, 2 scoops of whey after cardio or lifting, and on lifting days I take superpump (more for the caffeine than anything, haha).

Also my schedule for working out is usually:
Monday: 1 Hr. Cardio
Tuesday: Lift + 1/2 Hr. Cardio
Wednesday: 1 Hr. Cardio
Thursday: Lift + 1/2 Hr. Cardio
Friday: 1 Hr. Cardio OR Rest Day
Saturday: 1 Hr. Cardio OR Rest Day
Sunday: Lift + 1/2 Hr. Cardio

I usually take 1 rest day a week, usually either Friday or Saturday. Sometimes I don't take any rest days though, haha. That's when I'm extra dedicated. If you have any more questions I'll be more than happy to answer from my experience! (Note: I might not have the BEST routine/philosophy/diet, but my guidelines thus far have worked for me and they're bearable, so I figure if I can get behind it and succeed I should stick with it, haha)

[AlexRD]

impressive results! Im on my 3rd/4th week of my cut and dropped 6lbs so far.

I take it you have an active job? Ive got an office job sitting on my ass all day so i have to watch the calories a bit more. Im on about 1200 calories a day, wanna strip the fat and then get on a clean bulk.

How long have you been lifting for?

That's a good pace for losing weight, losing more than 2lbs. a week (aside from the beginning, which you are in, haha) is generally not good because the percent of muscle burned off is higher (or so I've heard). Solid results

I actually am a student, so I really just sit on my ass all day too, haha, aside from when I walk to classes/go out with friends, but even then it's no major activity. I figure as long as I get my cardio in the calories will be at a maintainable rate. How do you only eat 1200 calories a day though? That would make me cry, I ate 1200 calories in one meal 2 days ago, haha

I've actually been lifting on and off for the last 2 years more or less, but I've only REALLY gotten into it for the last 6 months, and even then I fixed my routine in February to start going for strength instead of just sitting idly at a certain weight. I still have a ton to learn. But yeah, 2 years off and on, but for the last 6 months I have been lifting straight. The thing is, until February, I didn't care about my diet, and I gained about 15lbs. over November -> end of January, so odds are that was an inadvertent bulk... lol

[AlexRD]

Also I'd be more than happy to offer advice to anyone who's interested! (Also it looks like I'm missing ANOTHER cardio day because of this History Paper =( )

[Telamon09]

Holy crap man good job! Lookin ripped as hell.

[AlexRD]

Holy crap man good job! Lookin ripped as hell.

Thanks I'm looking forward to dropping the last 10-15 pounds. I'm at 222, I'm wondering if I might be able to hit 200. I kind of doubt I can, but if I do I might be able to do some PLing in the 198 weight class, which would make things awesome for me (I'd need to cut water before weigh in though, haha)

[jaadain]

Seriously? Holy s*** man, great job, keep up the work!

[AlexRD]

Seriously? Holy s*** man, great job, keep up the work!

I plan on it, haha. The issue is getting cardio in with all these time constraints...

[SteepRanger]

Good job OP, keep it up!

[misha2dope]

very nice, i did not expect seeing that scrolling down.
keep up the good work