ITT: Yearly CUT begins today. Fellow lifters/cutters GTFIH for some spring GREENS

[DrewDarden]

Day 50
Starting BW: 260.4
Current BW: 240.6 (-19.8 lb)

Yesterday - Shoulders
Bike 45 min
Side Raise 3x15/12
DB Military 3x15
Upright Row 3x15
Face Pull 3x15

Today - Back
Bike 45 min
Pulldown 3x10
Row 3x10
Pullover 3x15
Shrug 3x15
Back Raise 3x15

[sfgiants13]

My busy travel month is finally done. Didn’t do great but I tried to keep that fatassery to a minimum. Didn’t do too bad. Now I can get serious about it.

On a somewhat related note my tiny ass gym has its first fitness influencer. Tripod and all. Told me I was going to be in her shot and I ended that real quick. There’s not enough space here as it is so it really pisses me off taking up space for a damn tripod.

[sfgiants13]

This thread has gone quiet. Anyway a pretty good week calorie/workout wise for me. After the gym today hit up Chick Fil A for some grilled nuggets and strips. Got in most of my daily protein in about 600 calories so I can loosen up for the day. Feelsgoodman

[DrewDarden]

Day 53
Starting BW: 260.4
Current BW: 239.8 (-20.6 lb)

kcal = 1997
Cardio up to 60 min daily

Today - Chest
Bike 60 min
Guillotine Bench 4x12-15
Incline Bench 3x6-12
Plate-Loaded Dip Machine 3x20
Rack Push-ups 3x30

[DrewDarden]

Day 57
Starting BW: 260.4
Current BW: 237.8 (-22.6 lb)

kcal = 2050
Cardio @ 60 min daily

Yesterday - Back
Bike 60 min
Pulldown 4 sets
Seated Row 3 sets
Pullover 4 sets
Shrug 4 sets

[sfgiants13]

My weight has been stubborn. Hoping in a few days it’ll drop. I fully expect it to.

[VegasLifter26]

will I notice more weight loss if I cut out potatoes? I usually eat 1 sweet potatoe per day but thinking to go just vegetables to lose weight faster

[sfgiants13]

will I notice more weight loss if I cut out potatoes? I usually eat 1 sweet potatoe per day but thinking to go just vegetables to lose weight faster

Calories in < calories out

My weight is being stubborn but it’ll drop eventually. No way it doesn’t with the calories I’m eating.

[DrewDarden]

will I notice more weight loss if I cut out potatoes? I usually eat 1 sweet potatoe per day but thinking to go just vegetables to lose weight faster

I wouldn't get too fixated on the foods themselves.

Just figure out how much p,c,f you need, and go from there.

If you need 50g carbs, that's a potato or two servings of oatmeal or 60g rice, etc.

[DrewDarden]

Day 61
Starting BW: 260.4
Current BW: 236.0 (as of yesterday) (-24.4 lb)

kcal = 2042
Cardio @ 60 min daily

Yesterday - Legs
Bike 60 min
Belt Squat 3 sets
Leg Extension 3 sets
Leg Curl 3 sets
Tibia/Calf 3 sets
Ab Roller 3x10

Today -
Arms/60 min bike

[DrewDarden]

Day 65
Starting BW: 260.4
Current BW: 234.4 (-26.0 lb)

kcal = 2006
Cardio @ 60 min on lifting days (Sat-Wed) & 90 min on non-lifting days (Thu/Fri)

[DrewDarden]

Day 72
Starting BW: 260.4
Current BW: 232.4 (-28.0 lb)
kcal = 1830
309p/108c/18f
Cardio @ 60 min on lifting days (Sat-Wed) & 90 min on non-lifting days (Thu/Fri)

Energy is running low, but I still have a lot of momentum and things are definitely moving in the right direction.

Looking forward to maintaining for a while on normal kcal and cutting back the cardio to 30 min lol.

[DrewDarden]

Day 77 (11 weeks down)
Starting BW: 260.4

Current BW: 229.6 (-30.8 lb)

kcal = 1830
309p/108c/18f

Cardio still @ 60 min on lifting days (Sat-Wed) & 90 min on non-lifting days (Thu/Fri)

[sfgiants13]

Day 77 (11 weeks down)
Starting BW: 260.4

Current BW: 229.6 (-30.8 lb)

kcal = 1830
309p/108c/18f

Cardio still @ 60 min on lifting days (Sat-Wed) & 90 min on non-lifting days (Thu/Fri)

How are you going to low on fat? I'd be an emotional mess with that little.

[DrewDarden]

How are you going to low on fat? I'd be an emotional mess with that little.

I guess I feel like I have plenty of body fat to use in place of dietary fat. During a maintenance phase where I’m not using stored body fat as much, I’ve got no problem making sure to take the recommended amount of fats. Right now the goal is fat loss.

[Skirrel]

damn, drew darden making lots of progress, while i've gone backwards :/

A swing of 1-2 pounds affects me a lot, facially. If i lost 2 pounds of fat right now i'd be good

[sfgiants13]

damn, drew darden making lots of progress, while i've gone backwards :/

A swing of 1-2 pounds affects me a lot, facially. If i lost 2 pounds of fat right now i'd be good

Oh you’re not alone. I keep bouncing around and am a bit heavier than when I “started.” All if that pizza and booze when traveling did me no favors. Back on track now and starting to run most mornings so progress should come quick.

[Bodhy]

will I notice more weight loss if I cut out potatoes? I usually eat 1 sweet potatoe per day but thinking to go just vegetables to lose weight faster

Potatoes form a stapble of quite a few of my own home made fitness meals. Either sliced up into fries or made into some mash. They're a very satiating food and in their various forms such as fry or mash, are delicious.

People will say calories are calories, and that is true, but affecting insulin is a factor too. The timing of calories and macros can affect how much you burn. This also impacts other systems like your hormones and brain because these affect how likely you are to eat or exercise.

I don't like eating before bed personally, because it can cause insulin to spike, and disrupt your hormones and lower your sleep quality. Your insulin sensitivity decreases during the day and this should be factored for too.


I find my weight loss progresses the fastest when I am awake early, do cardio first thing in the morning, and have eaten well before bed and bed is at an early hour.

[Godfrd824]

Day 77 (11 weeks down)
Starting BW: 260.4

Current BW: 229.6 (-30.8 lb)

kcal = 1830
309p/108c/18f

Cardio still @ 60 min on lifting days (Sat-Wed) & 90 min on non-lifting days (Thu/Fri)

How do you do it. 90 min of cardio and I would die of boredom. How many calories are you burning in that 90 min?

[Bodhy]

How do you do it. 90 min of cardio and I would die of boredom. How many calories are you burning in that 90 min?

How many forms of cardio have you tried? Cardio can be done socially of course. 60 minutes on the elliptical trainer and I too, am basically dead of boredom (a bit less so these days now I can watch youtube on the elliptical itself).

But 90 minutes of a vigorous game of soccer or tennis, and not only have I burned many more calories, but I have had much more fun during.

[DrewDarden]

How do you do it. 90 min of cardio and I would die of boredom. How many calories are you burning in that 90 min?

Boredom really isn’t my problem. I’m on my bike doing my cardio right now as I type this. I have entertainment at my fingertips.

I have no idea how many calories I’m burning and I don’t think about it. I know that increasing the amount of cardio that I do increases the amount of calories that I burn, so I focus on what I can control. I started with 30 minutes five days per week 11 weeks ago, and this is where I’m at now. I don’t think I would increase it more than this.

And I periodize the amount/volume like I would with lifting or diet. My new baseline is 30 minutes five days per week, no matter what. So after this aggressive portion of this cutting diet is over and I go back to maintenance, I go back to 30 x5 days per week.

But to be a little bit more specific about the amount of calories that I’m burning on the bike, it’s not a lot. It’s an easy/smooth ride.

I venture to say that between the two variables of diet/cardio, diet is 85-90% of the deficit. But even if the cardio is burning, let’s say only 250 cal per hour, that’s still nearly a half pound of fat per week. Combine that with the fat lost from the caloric deficit, and that really adds up. I’m losing just over 2.5 pounds per week.

[YUL]

Did OP quit the misc?

[DrewDarden]

Did OP quit the misc?

He just never came back after the blackout.

[nothingshocking]

Been on Keto about 2 months, down about 20 lbs. Stuck on 207 the past couple weeks. 7 lbs to go. Shooting for 6/21 summer solstice so i can enjoy the summer.

keep it up boyo's

[Godfrd824]

How many forms of cardio have you tried? Cardio can be done socially of course. 60 minutes on the elliptical trainer and I too, am basically dead of boredom (a bit less so these days now I can watch youtube on the elliptical itself).

But 90 minutes of a vigorous game of soccer or tennis, and not only have I burned many more calories, but I have had much more fun during.

Elliptical, treadmill, stair climber. I'm trying to do steady state cardio.