Lost ~30 lbs in 16 weeks (187>157.6), need advice on final phase of cut

[leonardo151]

A quick summary:

- Mid 20s now, been skinny fat for years, last time I fit in a 34 size jeans was about a decade ago, just did it this morning.
- 2-3 past cuts, where I bounced between 160-225 lbs, however I never was able to be consistent for more than 2-3 months.
- Now I am serious and have a goal in 1-1.5 years to be lean (10-12%) in the 155-160 range.

Today, I am done 16 weeks of a cut, and am lifting personal highs (which are quite low 5x5: bench 125, squat 135, ohp 85, row 130, dl 135) along with cardio. I worked out almost daily during the last 6 of the 16 weeks. I went from 187 (30%++ bf) on September 26 to 157.6 this morning (20%?).

Measurements (5'10" with modest frame of 6.5-6.75" wrists):

-Waist (below navel): 34.5", was 38.5" at start
-Waist (at navel): 31.5", was 39" at start
-Hips (widest): 38.5", was 43" at start
-Shoulders: 43.5", was 46.5" at start due to chest fat
-Chest: 38", was 40" at start due to chest fat
-Neck: 14.5', was 15" at start due to neck fat
-Biceps: 13"flex/12"unflexed, was 14"/13" at start due to fatceps

Diet during the 16 weeks (satiating and high protein meals, zero deviation (turned down countless "free" fast food lunches at work) outside 1 week of vacation where I cheated and hit maintainence):

1650 calories : 150 protein / 95 fat / 50 carb
The carbs are just a slice of bread in the morning and artificial sweeteners

Next Steps(?):

At this point I wonder what my bodyfat is? I have seen my face become much however there is still quite a bit of fat left that can help. My goal is to get to 12-14%, or where I can look lean without clothes. Most of my fat is in the hips (still 38.5"), and I am sure I have to get to the 140s to be in a position to add mass (after transitioning to maintainence).

So, I have attached pictures of what I have done, however I need to know what to do from here. Am I looking at 140-142, or 145-149 range to be lean enough to start a maintenance phase -->> adding mass? Realistically, my current goal is to fit in size 30-32" jeans while not looking very scrawny, however I eventually want to add 15-20 lbs of lean mass once I can get and stay lean.

[stingray72]

Good job. I bet your very happy with the outcome.

[codsterlaing95]

A quick summary:

- Mid 20s now, been skinny fat for years, last time I fit in a 34 size jeans was about a decade ago, just did it this morning.
- 2-3 past cuts, where I bounced between 160-225 lbs, however I never was able to be consistent for more than 2-3 months.
- Now I am serious and have a goal in 1-1.5 years to be lean (10-12%) in the 155-160 range.

Today, I am done 16 weeks of a cut, and am lifting personal highs (which are quite low 5x5: bench 125, squat 135, ohp 85, row 130, dl 135) along with cardio. I worked out almost daily during the last 6 of the 16 weeks. I went from 187 (30%++ bf) on September 26 to 157.6 this morning (20%?).

Measurements (5'10" with modest frame of 6.5-6.75" wrists):

-Waist (below navel): 34.5", was 38.5" at start
-Waist (at navel): 31.5", was 39" at start
-Hips (widest): 38.5", was 43" at start
-Shoulders: 43.5", was 46.5" at start due to chest fat
-Chest: 38", was 40" at start due to chest fat
-Neck: 14.5', was 15" at start due to neck fat
-Biceps: 13"flex/12"unflexed, was 14"/13" at start due to fatceps

Diet during the 16 weeks (satiating and high protein meals, zero deviation (turned down countless "free" fast food lunches at work) outside 1 week of vacation where I cheated and hit maintainence):

1650 calories : 150 protein / 95 fat / 50 carb
The carbs are just a slice of bread in the morning and artificial sweeteners

Next Steps(?):

At this point I wonder what my bodyfat is? I have seen my face become much however there is still quite a bit of fat left that can help. My goal is to get to 12-14%, or where I can look lean without clothes. Most of my fat is in the hips (still 38.5"), and I am sure I have to get to the 140s to be in a position to add mass (after transitioning to maintainence).

So, I have attached pictures of what I have done, however I need to know what to do from here. Am I looking at 140-142, or 145-149 range to be lean enough to start a maintenance phase -->> adding mass? Realistically, my current goal is to fit in size 30-32" jeans while not looking very scrawny, however I eventually want to add 15-20 lbs of lean mass once I can get and stay lean.

Ya, hard to say. You always want to get as lean as possible (10-12% bf) before bulking. I'd say maybe cut to 150, maybe 145 (yes underweight slightly) and then bulk slowly for 8-12 months at 2 lb/month. Maybe Serp or someone else can chime in.

[ExpatAussie]

Awesome work!!!

You're going to have to watch how hard you cut. Do you know your current TDEE? Never run a higher daily calorie deficit than your fat mass in pounds x 30. You can't fund more from your fat stores so it's only counter productive.

Also, although normally you would cut to lower BF, I would suggest you do a 4 week very slow bulk, starting at 200 calories surplus a day. Cutting for too long isn't great. I think you'll see some great gains with a short bulk, and you'll be refreshed and ready to continue cutting.

Also what is your exercise program. An effective resistance program can't really be an every day thing, are you getting enough rest?

[leonardo151]

Awesome work!!!

You're going to have to watch how hard you cut. Do you know your current TDEE? Never run a higher daily calorie deficit than your fat mass in pounds x 30. You can't fund more from your fat stores so it's only counter productive.

Also, although normally you would cut to lower BF, I would suggest you do a 4 week very slow bulk, starting at 200 calories surplus a day. Cutting for too long isn't great. I think you'll see some great gains with a short bulk, and you'll be refreshed and ready to continue cutting.

Also what is your exercise program. An effective resistance program can't really be an every day thing, are you getting enough rest?

Yes, my TDEE is in the 2400-2700 depending on cardio.
I have about 30 lbs of fat mass, so 30x30=900 ~ slightly under 2lb/week loss, sounds right, I feel I am going to be in the 1-1.5 range till 149, then 1.0 after that if needed.

My program is SL 5x5 3 days a week, and cardio the rest days (feel guilty sitting at home surfing loser websites so I go and burn calories instead).

I won't be going above 1650 calories until I am fully lean, from where I will go to perhaps 2100 (maintenance without cardio as a 140s lb male 5'10"), and eventually a small bulk (well under 2,500 calories).

I don't really feel any fatigue, infact I am feeling lighter and stronger with every passing day. All of the hanging fat was much more of a liability mentally and physically than the calorie deficit.

[leonardo151]

Ya, hard to say. You always want to get as lean as possible (10-12% bf) before bulking. I'd say maybe cut to 150, maybe 145 (yes underweight slightly) and then bulk slowly for 8-12 months at 2 lb/month. Maybe Serp or someone else can chime in.

Well, I am 100% committed so I am not psychologically afraid or unwilling to go into the 140s (which is actually very normal for someone with a modest frame, all of the non-fat men in my family are in the 140-150 range between 5'7-5'11).

I will probably be at 145 by the end of March, and I fully understand the need to maintain my current strength. My stomach fat feels very soft now, however my 38" hips still have fat. Although, I think I store more fat in that area. An example is at my gym, where I have seen ripped muscular men with fatty hips, and 200+ slobs with tiny hips. Ultimately I just need to keep lifting in this deficit till it feels right before transitioning up to 2000 calories.

I probably won't get into a surplus before May-June, however I understand the huge importance and marginal benefits of the first year of lifting in a proper surplus, the muscle gained in this phase really builds a the foundation beyond just not being fat as hell.

[codsterlaing95]

Well, I am 100% committed so I am not psychologically afraid or unwilling to go into the 140s (which is actually very normal for someone with a modest frame, all of the non-fat men in my family are in the 140-150 range between 5'7-5'11).

I will probably be at 145 by the end of March, and I fully understand the need to maintain my current strength. My stomach fat feels very soft now, however my 38" hips still have fat. Although, I think I store more fat in that area. An example is at my gym, where I have seen ripped muscular men with fatty hips, and 200+ slobs with tiny hips. Ultimately I just need to keep lifting in this deficit till it feels right before transitioning up to 2000 calories.

I probably won't get into a surplus before May-June, however I understand the huge importance and marginal benefits of the first year of lifting in a proper surplus, the muscle gained in this phase really builds a the foundation beyond just not being fat as hell.

Ya I'd wager 145-150 should have you lean enough to start a long term bulk. This is assuming you continue to lose fat mass and retain LBM. From there do you plan on bulking to like 160-170 before cutting again? Or going to like 180 and then cutting?

[leonardo151]

Ya I'd wager 145-150 should have you lean enough to start a long term bulk. This is assuming you continue to lose fat mass and retain LBM. From there do you plan on bulking to like 160-170 before cutting again? Or going to like 180 and then cutting?

Well at 145 I will be 12-13%, but my objective (After maintaining and stalling on lifts) will be to never go above 17-18%, which means probably slowly bulk to <165 total weight.

Either way I am looking at minimum 1 year from now before have added any significant muscle. I fear the "open fat cells" issue and know that the surplus will add fat.

[stingray72]

That year will fly by trust me.

[IFBBJENC]

Good luck! It looks like you've come a long way. Congrats!

[codsterlaing95]

Ya OP report back in 10 weeks or so.

[ExpatAussie]

Yes, my TDEE is in the 2400-2700 depending on cardio.
I have about 30 lbs of fat mass, so 30x30=900 ~ slightly under 2lb/week loss, sounds right, I feel I am going to be in the 1-1.5 range till 149, then 1.0 after that if needed.

My program is SL 5x5 3 days a week, and cardio the rest days (feel guilty sitting at home surfing loser websites so I go and burn calories instead).

I won't be going above 1650 calories until I am fully lean, from where I will go to perhaps 2100 (maintenance without cardio as a 140s lb male 5'10"), and eventually a small bulk (well under 2,500 calories).

I don't really feel any fatigue, infact I am feeling lighter and stronger with every passing day. All of the hanging fat was much more of a liability mentally and physically than the calorie deficit.

You've done well but you need to be careful, because some days you are already running a bigger deficit than you can fund, if you're counting perfectly. After another 5 lbs, your max deficit from fat will be 750, if you do 1650 and burn 2700 you're going to pay for it with lean mass I fear.

[leonardo151]

You've done well but you need to be careful, because some days you are already running a bigger deficit than you can fund, if you're counting perfectly. After another 5 lbs, your max deficit from fat will be 750, if you do 1650 and burn 2700 you're going to pay for it with lean mass I fear.

Well, I don't feel hungry or tired as this is my only daily goal outside of work.

But I am still unsure about how the final phase will go (I only got down to 159 2 years ago before bouncing up due to no willpower, I am 157.6 now). Some say the deficit needs to be increased to fight that "stubborn" fat, others say a less aggressive approach is required. Personally I don't see my physical or mental strength decreasing, and I intend to burn the remaining excess fat in the next 10-11 weeks. I won't be changing my intake since it is so routine now, however I will +/- my cardio as I progress.

It seems like there isn't a mountain of fat remaining however I think many give up while becoming half-way thin (for an average person), only to never lose the specific fat that really holds them back, so I am in for a challenge with the next 10-15 lbs.

[ExpatAussie]

If you feel good energy then most likely your counting is a bit off. I don't mean that as criticism, most people don't count perfectly, it's quite hard. If that's the case though, and your loss isn't too fast, go for it. Just be aware that there is a limit how much fat you can lose in a day, and it's under 1% of what you are carrying. That means with perfect dieting weight loss still needs to slow.