First Month of Cut. Have I lost fat or made progress?

[yesbuddie]

Decided to do a cut and hopefully get in better shape before my holidays in September.

I'm doing starting strength and most of my lifts are going up. For example, my Squats went from 65kg to 80kg in 4 weeks (although I am stalling a bit now)

My Diet is

1800 Calories
Protein: 145.5
Carbs: 181.1
Fat: 51.7

I was thinking about dropping the rice I have everyday as it takes up around 450 calories a day!
I'm 1 month in and wondering have I made progress?

Before:
72.6KG
20.5%

http://s18.postimage.org/blgp8kfop/2...8_20_11_03.jpg

After

71.4KG
18.5%


Normal


Flexed



Relaxed





I think I have put on some muscle as my lifts have went up and I feel it in my arms but I'm not sure

My Goal is lose fat and look as good as possible by mid September.

Thanks In advance

[DarthInvadeHer]

I can't see much in the after pics but they're small. You should wait longer than a month to see any real progress. Come back in 3 months with more pictures. Keep it up.

[JLay87]

You went from 72.6 to 71.4 kg and your lifts have gone up significantly. What do you think?

[yesbuddie]

You can click on the images to enlarge them!

[yesbuddie]

You went from 72.6 to 71.4 kg and your lifts have gone up significantly. What do you think?

Fair enough but I want to manage my expectations.

What kind of progress can I make in 2 months?


Would it worth doing some cardio? Boxing or other?

Thanks in advance!

[yesbuddie]

Anyone?

[yololego]

eat less/

[yesbuddie]

Are u sure? I only eat 1800 cals a day

[JacobWalford]

Instead of eating less, up the intensity in the gym for a while and see where that gets you.
Do 3 sessions of cardio a week.

[TheBodyEngineer]

Sorry Op but no changes.

Fat loss and body recomp are a slow process. The changes are not visible yet but the are happening.

For example I went from 209lbs down to 190lbs and just looked like a smaller version of myself. Now I'm at 180lbs and see some changes besides just looking smaller.

It appears you have a good amount of fat to lose, big changes will most likely be visible in 15lbs not 3lbs.

Keep at it.

[yesbuddie]

Thanks for the honesty.

Any tips on more efficient workouts?

I am currently doing Starting Strength which involves lifting only 3 times a week.

Sorry Op but no changes.

Fat loss and body recomp are a slow process. The changes are not visible yet but the are happening.

For example I went from 209lbs down to 190lbs and just looked like a smaller version of myself. Now I'm at 180lbs and see some changes besides just looking smaller.

It appears you have a good amount of fat to lose, big changes will most likely be visible in 15lbs not 3lbs.

Keep at it.

[TheBodyEngineer]

Thanks for the honesty.

Any tips on more efficient workouts?

I am currently doing Starting Strength which involves lifting only 3 times a week.

I was doing starting strength for a while and its a very good routine. It targets major muscle groups and basically works out your entire body. Just with that until your cut is complete. Building muscle mass and cutting is very rare, but as a newb you will experience some. After your done cutting, stay at maintenance for a little while then go into a clean bulk. Your muscle need food to grow. Anyways do these cycles a few times and you will be more impressed with the way you look when you cut each time. It's a long process for non-genetic freaks aka regular people, so keep that in mind.

[yesbuddie]

How are these marcos?

Cals: 1,447
Fat: 43.9
Carbs: 88.9
Protein: 155.4

My plan is to drop rice as its too carb heavy and replace it with loads of veg.

I will add in an extra 200 cals in Veg per day to the above macros.

Should 45mins of Cardio 3 times a week be enough to make a good difference?

[Bucknut8084]

I've lost 2% bodyfat in 3 weeks. I went form 15.2 to 13.1

I do a 4 day upper/lower split. 30 minutes of cardio after. On off days I do fasted cardio for an hour.

It's possible to get results but you have to measure all your food and track everything.