12 week CUT finished (PICS)

[DutchBodbuilder]

Finished my 12 week cut yesterday and took a pic today in the gym.

Start of cut, Jan 1st:

Weighing around 86,5 kgs here




Today, 79,5 kgs




Kinda proud of my progress, however I really need to bulk up now!

Any comments will be appreciated

[kylem600]

shoulders popping out now brah, nice work. In the second week of my cut! wanna get back to bulking as soon as, hopefully don't lose too much size

[T073]

Shoulders popping out, and abs are a lot more visible. Definitely more lean, but like you said, you need to add some muscle mass!

[DutchBodbuilder]

Thanks, repped both of you

[Milone79]

awesome job!!!

[JordanClark9]

Looking so much better than before. In my second week of a cut, going well I think, hoping for similar results to yourself.

[doinmiabs]

Yep...shoulders came in the strongest and of course your abs are more visible through your cut. Actually arms looks pretty decent too. Next bulk: hit 'dem pecs hard! Nice job.

[NATTYBRAH90]

Good job thus far.

[garettnorthey]

Yeah man good progress! You started abouts where I am and got down to the BF% I will be at. Did you just lower your calorie intake, keto, or Intermittent Fasting?

[JakeJohsson]

Very nice bro!!
Def see alot more definition right there.
Can you share some details about a proper cut? I'm gonna cut in 4 weeks from now, and I'm gathering some infos
cheers

[DutchBodbuilder]

Thanks everyone !!

Yeah man good progress! You started abouts where I am and got down to the BF% I will be at. Did you just lower your calorie intake, keto, or Intermittent Fasting?

Very nice bro!!
Def see alot more definition right there.
Can you share some details about a proper cut? I'm gonna cut in 4 weeks from now, and I'm gathering some infos
cheers

I just ate in a calorie deficit, 1,5 grams of protein per lbs of bodyweight. Carbs around 200 grams and Protein around 250 grams
Did IF the last 2 weeks. There's no secret to it, just stay consistent and you will lose fat. And don't eat to little, you won't lose more fat if you do that

[shawntoronto]

strong cut is strong, gjdm

[Mat723]

good progress bro....i m on my cut as well and i can t wait to start bulking again

[Bama55]

Awesome job bro, looking lean now. Whats your diet like?

[DutchBodbuilder]

Thanks all,

Diet:

Meal 1: 100 grams Oatmeal with 50 grams of protein powder
Meal 2: 150 grams of Brown Rice with 400 grams of Chicken
Meal 3: 400 grams of Chicken
Meal 4: 500 grams Cottage Cheese

[shawntoronto]

Thanks all,

Diet:

Meal 1: 100 grams Oatmeal with 50 grams of protein powder
Meal 2: 150 grams of Brown Rice with 400 grams of Chicken
Meal 3: 400 grams of Chicken
Meal 4: 500 grams Cottage Cheese

So basically 0 grams of fat? Not healthy bro, effective but not healthy. I'd look at adding flax seed oil, fish oil, nuts/legumes to your diet for overall health and well-being.

[DutchBodbuilder]

Yes also fat, I cooked the chicken in olive oil, didn't really counted that though

[LivinoffBliss]

good job. b4 and after stats?

i need to cut some more for summer.

[JesuitGrind]

sick progress man hope you the best for your bulk

[weppe]

I must say that is inspiring man!
Never thought a cut could make you soooo much nicer hahga

[Swekie]

Great progress brah, repped !

[DutchBodbuilder]

good job. b4 and after stats?

i need to cut some more for summer.

Before: 190 lbs
After: 173 lbs

[joshwah]

wow really decent cut. You didn't look like you had loads of muscle mass in the before pic but your shoulders and chest popped out nicely! Looking lean brother!

[Javid_Shanghai]

very nice cut man! looking more defined and lean

[DutchBodbuilder]

wow really decent cut. You didn't look like you had loads of muscle mass in the before pic but your shoulders and chest popped out nicely! Looking lean brother!

very nice cut man! looking more defined and lean

Thanks dudes. Yeah I really lack muscle mass now, gonna bulk for a long time. Really missed all the food that I couldn't eat during cutting, already binged for 2 days straight. Gotta be careful though before I end up fat again

[DeathAtAFuneral]

How many calories did you eat?
Looks like at least 1800 from 200 grams of carbs and 250 grams of protein, but didn't list fats.

[WoopItsKevin]

Awesome progress man great work...very inspiring

[wings_unhinged]

Very nice increase in LBM.

[DutchBodbuilder]

How many calories did you eat?
Looks like at least 1800 from 200 grams of carbs and 250 grams of protein, but didn't list fats.

I ate around 2300 cals, the diet I listed above gave me around 2000 cals or something and the remaining 300 cals I filled with eating a cookie or something lol.
I didn't count the fats

[pickaphreak]

it seems u have a very discipline diet. good job.