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  1. #1
    Registered User rni2014's Avatar
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    4 week cut- muscle lost?

    Hi guys, this is my 1st post so not sure if this is how things are done, if not please correct me. I am wondering if someone could assess my pics of my cut (4 weeks in atm, i know this isnt alot). Basically i just want to know if im on the right track. My issue is that ive lost inches around my chest, legs and arms and am hoping im not loosing too much muscle.

    Before stats:

    chest- 41.5 inch
    waist- 37 inch
    bicep- 15.5
    weight-89kg

    week 4:

    chest: 39.5
    waist- 34.5
    bicep- 15
    weight- 84kg

    before and after pics are on my profile!

    Thanks alot!
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  2. #2
    Registered User celtic723's Avatar
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    And not one mention of calories or macro's.
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  3. #3
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    Thumbs up

    Hard to tell but I don't think you've lost much muscle if any , it's only 4 weeks so as long as you don't have a huge calorie deficit you'd struggle to lose a considerable amount of muscle , but good job man keep it up!
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  4. #4
    Registered User ShadowFox08's Avatar
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    Originally Posted by rni2014 View Post
    Hi guys, this is my 1st post so not sure if this is how things are done, if not please correct me. I am wondering if someone could assess my pics of my cut (4 weeks in atm, i know this isnt alot). Basically i just want to know if im on the right track. My issue is that ive lost inches around my chest, legs and arms and am hoping im not loosing too much muscle.

    Before stats:

    chest- 41.5 inch
    waist- 37 inch
    bicep- 15.5
    weight-89kg

    week 4:

    chest: 39.5
    waist- 34.5
    bicep- 15
    weight- 84kg

    before and after pics are on my profile!

    Thanks alot!
    That is quite a lot to lose in 4lbs. I'd say its more likely that you did. Best way to tell is to keep lifting and see if you can maintain your strength. You have been lifting still, right?
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  5. #5
    Registered User rni2014's Avatar
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    Originally Posted by Aklo View Post
    Hard to tell but I don't think you've lost much muscle if any , it's only 4 weeks so as long as you don't have a huge calorie deficit you'd struggle to lose a considerable amount of muscle , but good job man keep it up!
    Thanks a lot! Would you be able to give me a quick body fat % estimate? I need to know for my plan and I havent a clue what I would be lol!
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  6. #6
    Registered User rni2014's Avatar
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    Originally Posted by ShadowFox08 View Post
    That is quite a lot to lose in 4lbs. I'd say its more likely that you did. Best way to tell is to keep lifting and see if you can maintain your strength. You have been lifting still, right?
    Yeah mostly circuit training but a few heavy weights sessions also, would you advise more weights sessions?
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  7. #7
    Registered User celtic723's Avatar
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    Originally Posted by ShadowFox08 View Post
    That is quite a lot to lose in 4lbs. I'd say its more likely that you did. Best way to tell is to keep lifting and see if you can maintain your strength. You have been lifting still, right?
    No, just no.

    How can you make an assumption based on a lack of caloric and macro data?

    The muscle loss band-wagon on here grates my nerves.

    To the guy who made the thread, you should be lifting at least 3x week to prevent atrophy.
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  8. #8
    Registered User rni2014's Avatar
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    Originally Posted by celtic723 View Post
    And not one mention of calories or macro's.
    General diet on cut- 1900kcal, 180g Protein, 65g Fat, ~110g Carb
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  9. #9
    Registered User celtic723's Avatar
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    Originally Posted by rni2014 View Post
    General diet on cut- 1900kcal, 180g Protein, 65g Fat, ~110g Carb
    I assume your stats are correct under your picture? If so:

    Protein is a bit high, I don't find 1g/lb is necessary - 0.8/0.82g/lb would suffice (~148g)

    Fat is a bit low, bump it up to about 80g (0.45g/lb).
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  10. #10
    Registered User rni2014's Avatar
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    Originally Posted by celtic723 View Post
    I assume your stats are correct under your picture? If so:

    Protein is a bit high, I don't find 1g/lb is necessary - 0.8/0.82 would suffice (~148g)

    Fat is a bit low, bump it up to about 80g.
    Yeah my weight is 185lb at the minute, I think I am around 16% bodyfat?

    Ok so you think lower protein and up the fats, what about carbs? Also is 1900kcal a good enough deficit?

    Thanks for takin the time to help me!
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  11. #11
    Registered User celtic723's Avatar
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    Originally Posted by rni2014 View Post
    Yeah my weight is 185lb at the minute, I think I am around 16% bodyfat?

    Ok so you think lower protein and up the fats, what about carbs? Also is 1900kcal a good enough deficit?

    Thanks for takin the time to help me!
    No problem.

    There are no requirements for carbs. I think of them as calorie fillers - i.e. Whatever calories are left after macro (protein + fat) partitioning are assigned to carbs.

    1900 would depend on how often you're exercising, what you're doing, and how intense you're doing it.

    What's your routine?
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  12. #12
    5'8 and proud crew TommyGun1988's Avatar
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    Probably lost 0 muscle at all. The body will catobolize fat if its there to lose until you start to get to a low bodyfat. You probably lost alot of water. My first week of my cut I lost nearly 6lbs eating 2800 cals a day. Dont worry just keep lifting heavy and keep protein around 1g per lb would probably eat a little more than 1900 calories.
    April 13 - 135lbs. Feb 14 165lbs. Bulking to 180!
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  13. #13
    Registered User rni2014's Avatar
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    i have been circuit training 5 times a week and training heavy 2 times, next month im.gonna shoot for 4 circuits and 3 heavy sessions?
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  14. #14
    5'8 and proud crew TommyGun1988's Avatar
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    Originally Posted by rni2014 View Post
    i have been circuit training 5 times a week and training heavy 2 times, next month im.gonna shoot for 4 circuits and 3 heavy sessions?
    Just jump on a proven routine dude. Strong lifts, icf 5x5, gvt and go from there. Follow the routine and youl see results. I dont know what your training consists of but these programs are written for beginners and have been about a long time with proven results.
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  15. #15
    Registered User celtic723's Avatar
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    Originally Posted by rni2014 View Post
    i have been circuit training 5 times a week and training heavy 2 times, next month im.gonna shoot for 4 circuits and 3 heavy sessions?
    Eat ~2k calories and monitor the trend over 3-4 weeks. It will give a good indication of where your maintenance lies.
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  16. #16
    Registered User rni2014's Avatar
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    [QUOTE=celtic723;1200889761]Eat ~2k calories and monitor the trend over 3-4 weeks. It will give a good indication of where your maintenance lies.[/QUOTE

    Thanks will do, Could you estimate my body fat as im not sure what i am and need to know?
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  17. #17
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    Good solid muscle base tbh. Probably 150+ LBM. I'd say 18-19% BF. ~170 you'll be quite lean, 165-167 to get ripped.
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  18. #18
    Registered User rni2014's Avatar
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    Originally Posted by Shandlar View Post
    Good solid muscle base tbh. Probably 150+ LBM. I'd say 18-19% BF. ~170 you'll be quite lean, 165-167 to get ripped.
    thanks, so 16 percent was me being a bit optimistic? lol
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