Spring Cutters Crew: Aesthetics or Bust

[Archanic]

slowly reverse diet back to new maintenance, don't binge

Could I get away with 1 or 2 cheat meals spread throughout the week? probably this Saturday or Sunday and next Sunday at family dinners? nothing crazy just something good lol.

reps to you btw

[ampUP11]

After today is over (which it essentially is) I will have 3 days left to go.

Its week 7 now and my weightloss has stalled to around 161-162lbs. My ability to fight food urges is nearly shot, and I think its a good thing that I am ending it soon for my sanity. I lost a good priming myself before a summer ride and wanted to get nice and lean. I've made some good progress and hope I can lose 1 more lb in the next 3 days, but my diet has been suffering a lack of disciple it started with. Which is too be expected of a college student eating at campus dining centers.

Next week I start my summer job, work my way into my new lifting routine pre-bulk, and get everything I need in place. Try to not put on any fat during the course of that week. Once the next week comes around (May 21st -save the date) I start a long planned clean bulk. I have been doing cardio 6 days a week for 7 weeks. So burned out.

My major concern at this point is keeping the weight and fat off next week while I come down off stims and get ready to start my lean bulk the week after that. Any tips? reps to be had.

/dear diary.

Your prep before you start the bulk should be longer than just one week. As bonkies said you need to reverse diet and slowly work back to maintenance. You can do a refeed this weekend before the reverse diet and go free a bit but cut it off Sunday afternoon, then every couple days bump cals by like 100 till you get to your new maintenance. Typically after dieting your maintenance cals can change so your old maintain macros are probably not accurate. The slower you add calories back, the more reliable your surplus will be for the lean bulk.

In short, spend 2-3 weeks reversing back to maintenance, then start out at a small surplus, gauge your weight gains, then go from there.

[-TheKingPin-]

Typically when reverse dieting back to maintenance, its best if you add 200 calories to your diet every week and monitor weight.

The majority of these should be carbohydrates, aim for around 40-45g (they will have trace protein and some fat so they will fill up the other 20-40 calories)

Reason being is that carbohydrates have the largest impact on metabolic rate. Consuming them allows you to restore your natural BMR faster.

[mh22]

How to do HIIT on a treadmill?

Treadmills at my gym go to 12mph..and when you hit 12mph they shake like crazy and I prolly look like a retard running on that.

I do 30minutes @ 6mph errday

[moneymango]

How to do HIIT on a treadmill?

Treadmills at my gym go to 12mph..and when you hit 12mph they shake like crazy and I prolly look like a retard running on that.

I do 30minutes @ 6mph errday

Yo there is this place, dont know if you've ever heard of it, its called outside.

You can run there

[Bonkies]

How to do HIIT on a treadmill?

Treadmills at my gym go to 12mph..and when you hit 12mph they shake like crazy and I prolly look like a retard running on that.

I do 30minutes @ 6mph errday

jim wendler says sprint for 10 seconds walk for 40

[Power_Strike92]

Long day at work, but still gonna head to the gym for some cardio in a bit.

[SlickZ]

bloated fuark

[mh22]

Yo there is this place, dont know if you've ever heard of it, its called outside.

You can run there

My mom doesn't let me outside..she said there's too many bad people out there that want to cut off my cawk

[infl8]

Eat 2000 calories a day
Eat 1g protein per lb of body weight
Eat moderate carbs
Lowish-mid fats

Pretty simple diet plan.

Thanks brah!

Trying to find an actual set plan that someone used, I find it easier to stick to a plan so I know what and when to eat!

[SELVER7]

How to do HIIT on a treadmill?

Treadmills at my gym go to 12mph..and when you hit 12mph they shake like crazy and I prolly look like a retard running on that.

I do 30minutes @ 6mph errday

i used to do it over the winter but never really cared loll.... ppl would look at me "damn this guy can run fast" lol

[TalkinDaHardest]

^^^^
Body Fortess Chocolate Peanut Butter.....$14 at Wally World and it taste great. Especially in sludge!

$14 for 1kg?

ffs in england the cheapest one is the equivalent of that i'm guessing, "body supreme" or some ****, and its £19.

[SELVER7]

it sucks when u have to eat 1000cals at once lol...
brb 6 whole eggs
brb 1 ice cream
brb 100g chicken breast
brb 2 small yogurts.... ahh so full

[Archanic]

Your prep before you start the bulk should be longer than just one week. As bonkies said you need to reverse diet and slowly work back to maintenance. You can do a refeed this weekend before the reverse diet and go free a bit but cut it off Sunday afternoon, then every couple days bump cals by like 100 till you get to your new maintenance. Typically after dieting your maintenance cals can change so your old maintain macros are probably not accurate. The slower you add calories back, the more reliable your surplus will be for the lean bulk.

In short, spend 2-3 weeks reversing back to maintenance, then start out at a small surplus, gauge your weight gains, then go from there.

Thanks for the detailed response, I will refeed some this Sunday as I am performing cardio on Saturday morning. Throughout the week I will slowly increase my calorie intake from where it currently is.

repped

[Knosis]

Question for fellow spring cutters. What is the most aesthetic that a person with below average genetics could look? I'm pretty sure I have what would be considered narrow shoulders, my hips aren't huge but do have some size, I have the smallest forearms in the world and no chest separation......don't get me wrong, I'm not considering not lifting anymore, just curious how far someone with less than average genetics can go aesthetic wise. Sometimes I think the problem isn't genetics, but the fact that I lost over 100 lbs in less than a year without lifting at all in that time period so I basically lost all muscle. Now that I've discovered lifting and hit the gym daily, I still have very weak lifts for my size.

[Huntarious]

it sucks when u have to eat 1000cals at once lol...
brb 6 whole eggs
brb 1 ice cream
brb 100g chicken breast
brb 2 small yogurts.... ahh so full

brb that easyyyyyy

[godzilla916]

whats everyone's protein at?

[fictian]

holy **** bruhs, two days into IF, no hunger pains, amazing energy at the gym, the most simple diet ive ever followed, looking lean and mean, just destroyed shoulders DESTROYED THEM and traps, cannot wait to be cut again but 20lbs heavier, ****ing come at me gym gods, random reps to bruhs itt.

[~Mase~]

anyone here decently lean but still have some fat on their face? Or any guys that did have chubby faces around what body fat % did your face start leaning out.

[Bonkies]

holy **** bruhs, two days into IF, no hunger pains, amazing energy at the gym, the most simple diet ive ever followed, looking lean and mean, just destroyed shoulders DESTROYED THEM and traps, cannot wait to be cut again but 20lbs heavier, ****ing come at me gym gods, random reps to bruhs itt.

yeah brah, leangains changed my life, (use to think carbs were bad) lol

[vtecaddict]

anyone here decently lean but still have some fat on their face? Or any guys that did have chubby faces around what body fat % did your face start leaning out.

majority of the time, once you hit the 10% area, your face will be joocy and chiseled.

unless you got dat michelin man genetics

[mm55]

FYI bros I will be posting under the username BabyOilBrah starting tomorrow. Just so you know its me haha.

srs post

[SELVER7]

FYI bros I will be posting under the username BabyOilBrah starting tomorrow. Just so you know its me haha.

srs post

lol hook me up with the mod, need to change my username

[Dabonusballa]

My mom doesn't let me outside..she said there's too many bad people out there that want to cut off my cawk

Understandable.

[mm55]

lol hook me up with the mod, need to change my username

new account brah not new name

[Knosis]

new account brah not new name

So what you're saying is you don't need the rep power from your account anymore so will give away reps to a poor measly repper trying to boost his Misc cred? <3

[JMCandelario]

FYI bros I will be posting under the username BabyOilBrah starting tomorrow. Just so you know its me haha.

srs post

...wut?

I hope your greens transfer. It's a dog-eat-dog world out there...

[fictian]

will power is too strong, currently doing IF i stop my fast at 2:30pm, I worked for a few hours this morning so my bosses(stepdad and mom lol) decided we should go for a chinese buffet at 12:00pm, sat there and chatted while they ate, not even an urge to grab a plate and stuff my face TOO PHUKIN STRONG. The whole time theyre going on about how bad it is while theyre shoveling grease and sodium into their little bodies

[mm55]

...wut?

I hope your greens transfer. It's a dog-eat-dog world out there...

no they wont. Not too worried about it.

[JMCandelario]

no they wont. Not too worried about it.

I see...how was the FL trip? I've been trying to keep up w/ this thread, but it goes quickly.