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  1. #1
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    How long will a 16-8% BF cut take?

    At a under 500 cal maintainance, intense 30 minute cardio 2x a week
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    do a bigger deficit
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    Ya you gotta go bigger to get that change.
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    1k deficit? I don't wanna lose too much muscle mass/strength.
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    Certified Autistic FeelTheFear's Avatar
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    not sure why people use the 500 number for cuts, it's a number that makes more sense for bulking but not cutting. If you're losing weight as fast as you gained it then you're doing it wrong
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    Certified Autistic FeelTheFear's Avatar
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    Originally Posted by PureWheyBrah View Post
    1k deficit? I don't wanna lose too much muscle mass/strength.
    you wont lose any, just be smart about it

    lower into it slowly while lifting the exact same weight/reps every week. If your weights go down then up cals slightly until weights maintain again. Then slowly keep lowering till you get as possible without strength loss.
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    Originally Posted by FeelTheFear View Post
    you wont lose any, just be smart about it

    lower into it slowly while lifting the exact same weight/reps every week. If your weights go down then up cals slightly until weights maintain again. Then slowly keep lowering till you get as possible without strength loss.
    oh right, thanks heaps man, this will be my first cut in 4 months time when i cut. Whats a good calorie deficit to cut by? repped btw
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    aesthetics in works. xSup3r's Avatar
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    I'm doing a 1k cal defict.

    Went from 20-23% to 15% in 3 weeks.
    Disregard bodyweight, acquire aesthetics.
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    Originally Posted by xSup3r View Post
    I'm doing a 1k cal defict.

    Went from 20-23% to 15% in 3 weeks.
    20%->15% in 3 weeks? cant tell if srs :O how was strengh/muscle mass loss?
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  10. #10
    aesthetics in works. xSup3r's Avatar
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    Originally Posted by PureWheyBrah View Post
    20%->15% in 3 weeks? cant tell if srs :O how was strengh/muscle mass loss?
    Srs. No strength was lost. My lifts are all pretty much the same.
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  11. #11
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    Originally Posted by PureWheyBrah View Post
    oh right, thanks heaps man, this will be my first cut in 4 months time when i cut. Whats a good calorie deficit to cut by? repped btw
    I like a 1000 cal deficit, I was the same size as you and it worked out fine for me.

    lower into the deficit over 1-1.5month period, with smaller changes the lower you go

    Originally Posted by xSup3r View Post
    I'm doing a 1k cal defict.

    Went from 20-23% to 15% in 3 weeks.
    glad it's working out lol
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  12. #12
    aesthetics in works. xSup3r's Avatar
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    Originally Posted by FeelTheFear View Post
    I like a 1000 cal deficit, I was the same size as you and it worked out fine for me.

    lower into the deficit over 1-1.5month period, with smaller changes the lower you go



    glad it's working out lol
    yeah, have to lose maybe 2-3kg more before 10%bf.
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  13. #13
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    ah ok thanks, btw xSup3r, what routine were u on for the cut? How did u preserve strength? How was was your weight loss? And im thinking of doing this:
    week 1:-333 deficit
    week 2:-666 deficit
    week 3:=1 k deficit
    Week 4:1 k deficit give or tkae 250 cals depending on how i go on the cut
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    Originally Posted by PureWheyBrah View Post
    ah ok thanks, btw xSup3r, what routine were u on for the cut? How did u preserve strength? How was was your weight loss? And im thinking of doing this:
    week 1:-333 deficit
    week 2:-666 deficit
    week 3:=1 k deficit
    Week 4:1 k deficit give or tkae 250 cals depending on how i go on the cut
    I did a modified version of SS.

    I added in Lat Pulldowns, Bicep curls and Arnold presses for upper.
    I added in Leg presses, Leg extensions, calve raises and sitted hamstring curls for lower.
    You could skip on the calves if yours aren't lacking.
    5repx3sets.

    Weight loss was 1kg per week.

    I basically did

    Week 1 -500 ,-750 depends.
    Week 2 -1000.
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    Originally Posted by PureWheyBrah View Post
    ah ok thanks, btw xSup3r, what routine were u on for the cut? How did u preserve strength? How was was your weight loss? And im thinking of doing this:
    week 1:-333 deficit
    week 2:-666 deficit
    week 3:=1 k deficit
    Week 4:1 k deficit give or tkae 250 cals depending on how i go on the cut
    you need to account for your bulking calories being above maintenance.

    wk1: maintenance


    etc etc.
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    Originally Posted by FeelTheFear View Post
    you need to account for your bulking calories being above maintenance.

    wk1: maintenance


    etc etc.
    year i know, im gna estimate maintanence at around 2.5k, and cut at 1.5k, lets say im 80 KG at 16% BF, roughly what weight till i get to 8% BF? I wanna cut at 1KG per week btw
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    Make sure you maintain your protein and fat consumption to help maintain strength and muscle mass. Alter your carbs if you do not see any weight loss. Your plan of "i'll eat xxx under maintenance" is not very good, you have to adjust it accordingly to your body. Some may be able to continue lifting heavy at a 1000 caloric deficit while others feel like they're on the verge of dying and have no motivation. If I were you I would just take it slow, there is really no point in rushing a cut unless you are planning on competing in the near future.
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    Originally Posted by PureWheyBrah View Post
    year i know, im gna estimate maintanence at around 2.5k, and cut at 1.5k, lets say im 80 KG at 16% BF, roughly what weight till i get to 8% BF? I wanna cut at 1KG per week btw
    -15lbs maybe but i would guess more honestly. You wont know for sure till you get there. Don't worry about it either way since it doesnt matter
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    Originally Posted by FeelTheFear View Post
    -15lbs maybe but i would guess more honestly. You wont know for sure till you get there. Don't worry about it either way since it doesnt matter
    wow, only 15 LB to get from 16% -> 8%? i thought it would have been like 30 LB?
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    Originally Posted by PureWheyBrah View Post
    wow, only 15 LB to get from 16% -> 8%? i thought it would have been like 30 LB?
    yea probably more like 20-25, I lost like 15 lbs going from 13>9 or some shyt

    it's extremely hard to tell factoring in things like water weight, etc

    and it's irrelevant anyway since weight is just a number
    Last edited by FeelTheFear; 08-04-2012 at 10:47 PM.
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    How long will it take to drop 8% bodyfat? Depends on your genetics and caloric deficit. If you're a 200 lb ecto-mesomorph coming off of a dirty bulk with a 1000 daily caloric deficit , you could go from 18% bodyfat to 8% bodyfat in roughly 8-10 weeks.
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    Originally Posted by MrTinyLegs View Post
    How long will it take to drop 8% bodyfat? Depends on your genetics and caloric deficit. If you're a 200 lb ecto-mesomorph coming off of a dirty bulk with a 1000 daily caloric deficit , you could go from 18% bodyfat to 8% bodyfat in roughly 8-10 weeks.
    well ill be roughly 170 LB meso coming off a dirty bulk at roughly 16-17% BF with a 1k deficit.
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    Originally Posted by FeelTheFear View Post
    not sure why people use the 500 number for cuts, it's a number that makes more sense for bulking but not cutting. If you're losing weight as fast as you gained it then you're doing it wrong
    actually I'm quite sure it's more relevant to cutting. 3500 per week pertains to fat loss.
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    OP, I'd stick with a 500 calorie deficit, and increase or start (if you don't already) doing more cardio. Every other day; cardio/workout/cardio/workout/cardio/workout/REST
    cardio/workout/cardio/workout/cardio/workout/REST etc. That's about a 2lb weight loss per week with a 500kcal deficit.

    Keep your protein high (50%), carbs low (20%), and fats moderate (30%).
    Complex carbs are best consumed upon waking to fuel you for the day. Simple Sugars (fruit) are best consumed post workout with protein. Protein is best to be split evenly across the day. And fats to be consumed with the Complex carbohydrates as well as with protein before bed.

    Originally Posted by Francis333 View Post
    actually I'm quite sure it's more relevant to cutting. 3500 per week pertains to fat loss.
    This
    awhh I'm on spread.. sorry buddy
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    Originally Posted by Francis333 View Post
    actually I'm quite sure it's more relevant to cutting. 3500 per week pertains to fat loss.
    How so? I disagree with both above posters.

    the 3500 number is relevant to bulking because 500/day is a good fairly rough guideline for bulking (although still excessive for most imo).

    the same number for cutting doesn't make sense because it's not necessary to have such a small deficit to maintain LBM. You can maintain LBM even at like a 50% deficit and lose a lot more fat.

    If you can go in a larger deficit without losing any more LBM (which you can) then what's the point in a small deficit?
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    Originally Posted by strangeclouds View Post
    Keep your protein high (50%), carbs low (20%), and fats moderate (30%).
    Complex carbs are best consumed upon waking to fuel you for the day. Simple Sugars (fruit) are best consumed post workout with protein. Protein is best to be split evenly across the day. And fats to be consumed with the Complex carbohydrates as well as with protein before bed.
    did you literally just pull this outa your a$$?
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    I've been at a 750 calorie defecit for a couple days doing 250 calories of cardio a day and I already seems leaner(15% cutting to 10%)
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    Originally Posted by xSup3r View Post
    I'm doing a 1k cal defict.

    Went from 20-23% to 15% in 3 weeks.
    You lost ~38.5k ish calories through a 21k calorie deficit?

    lol
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    Originally Posted by Duolicus View Post
    You lost ~38.5k ish calories through a 21k calorie deficit?

    lol
    there's something called cardio
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    Originally Posted by PureWheyBrah View Post
    there's something called cardio
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