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  1. #1
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    Hey dudes... I’m about to get into my second cut... 216ibs

    Hey guys!!!

    I’m currently sitting at 216.5ibs, I’m 5’8 and according to my DEXA scan I did today, I’m 24%bf. Not ideal. Most of it is around my waist and inside/back/ some chest.

    How feasible is it going to be for me to drop to 175ish, if I start my cut in January and end around June. I want to see similar body shapes and heights to compare if possible.

    The goal in the future is to get around 200ibs with 9-10%bf.

    I’m doing all of this naturally.

    Thanks in advance!!!
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    Originally Posted by Sam98372 View Post
    Hey guys!!!

    I’m currently sitting at 216.5ibs, I’m 5’8 and according to my DEXA scan I did today, I’m 24%bf. Not ideal. Most of it is around my waist and inside/back/ some chest.

    How feasible is it going to be for me to drop to 175ish, if I start my cut in January and end around June. I want to see similar body shapes and heights to compare if possible.

    The goal in the future is to get around 200ibs with 9-10%bf.

    I’m doing all of this naturally.

    Thanks in advance!!!
    You're looking to drop around 40lb in 6 months, which is about 6.6lb/month, totally doable, especially at your weight.

    You can safely lose about 1% of your bodyweight every week, which for you is about 2lb/week, at least towards the start.
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    Originally Posted by sunsean View Post
    You're looking to drop around 40lb in 6 months, which is about 6.6lb/month, totally doable, especially at your weight.

    You can safely lose about 1% of your bodyweight every week, which for you is about 2lb/week, at least towards the start.


    Hell yeah man. My first cut was successful, I dropped about 45ibs in 4.5 months, it was nuts. I kept up on around 270-290g of protein everyday to try and salvage as much muscle as possible, I’m now finishing my bulk soon.

    Not sure what I’ll look like once I cut down to 175-180, that should net me around 6-7%bf. Then the plan next bulk is to slowly creep up to 200 and cut until satisfied.

    Thank you for the motivation!
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by Sam98372 View Post
    Hey guys!!!

    I’m currently sitting at 216.5ibs, I’m 5’8 and according to my DEXA scan I did today, I’m 24%bf. Not ideal. Most of it is around my waist and inside/back/ some chest.

    How feasible is it going to be for me to drop to 175ish, if I start my cut in January and end around June. I want to see similar body shapes and heights to compare if possible.

    The goal in the future is to get around 200ibs with 9-10%bf.

    I’m doing all of this naturally.

    Thanks in advance!!!
    You're more than 24% BF and 5-8 at 200 and 10% and below will not happen. It's best to be realistic so that there is no disappointment. Lose the fat do your best and you'll get what you get.
    If you don't get what you want you didn't want it bad enough
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    Registered User sunsean's Avatar
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    Originally Posted by Sam98372 View Post
    Hell yeah man. My first cut was successful, I dropped about 45ibs in 4.5 months, it was nuts. I kept up on around 270-290g of protein everyday to try and salvage as much muscle as possible, I’m now finishing my bulk soon.

    Not sure what I’ll look like once I cut down to 175-180, that should net me around 6-7%bf. Then the plan next bulk is to slowly creep up to 200 and cut until satisfied.

    Thank you for the motivation!
    Originally Posted by Tommy W. View Post
    You're more than 24% BF and 5-8 at 200 and 10% and below will not happen. It's best to be realistic so that there is no disappointment. Lose the fat do your best and you'll get what you get.
    Yeah 5'8 200lb lean is more or less impossible natural...or at least very elite only, wouldn't say impossible...

    I'm same height, between 5'8/5'9 and recently bulked up to 192, cutting now at around 183, plan to finish around 165 or so...don't be surprised if you have to go lower than you originally thought to get lean, happens to everybody, just keep cutting until you're happy and bulk from there.
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by sunsean View Post
    Yeah 5'8 200lb lean is more or less impossible natural...or at least very elite only, wouldn't say impossible...
    Please post pix of 5-8 200 at sub 10% natural
    If you don't get what you want you didn't want it bad enough
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    Originally Posted by Tommy W. View Post
    You're more than 24% BF and 5-8 at 200 and 10% and below will not happen. It's best to be realistic so that there is no disappointment. Lose the fat do your best and you'll get what you get.
    Hey man; I appreciate the estimate. I had a DEXA scan done, several scans. All read 24.2%bf, I’m aiming for about 175-180 with 6-9%bf by next summer.
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    Originally Posted by Tommy W. View Post
    Please post pix of 5-8 200 at sub 10% natural


    That’s the goal... but that may not happen for a loooooong time, or with some extra help.

    Right now I’m sitting at 216 with 24%bf. I’m estimating that the DEXA scan was a bit on the higher side since I’m drinking about 1.5-2 gallons of water per day. Not sure though
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    Originally Posted by sunsean View Post
    Yeah 5'8 200lb lean is more or less impossible natural...or at least very elite only, wouldn't say impossible...

    I'm same height, between 5'8/5'9 and recently bulked up to 192, cutting now at around 183, plan to finish around 165 or so...don't be surprised if you have to go lower than you originally thought to get lean, happens to everybody, just keep cutting until you're happy and bulk from there.


    Yes sir!! We will see what happens, we can only dream and work harder right !? Haha
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    I cant tell you from experience, since im fatter than you, but I can only relate what ive heard thru reading and study. You might not be able to get to under 10% in one cut starting at 24%. It depends. for some people there is a real barrier around 10%. u might have to get down to around 12 and maintain somewhere in that area and let the body adjust to it and then try to get under it. gonna be hard to hold under it also

    most coaches dont recommend trying to go from up around 24ish down to contest shape all in one cut
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    Originally Posted by Sam98372 View Post
    Hey man; I appreciate the estimate. I had a DEXA scan done, several scans. All read 24.2%bf, I’m aiming for about 175-180 with 6-9%bf by next summer.
    i had a friend that dexa told him 8% and he was clearly closer to 12 or 13 so I don’t put a lot of confidence in those things. I think getting tested for BF is a waste of time anyway. Look in the mirror for best gauge of progress. Measuring your waist and checking your weight on the scale tells you all you need to know. Those tests can be the cause of a lot of stress, especially for those that get them done too often.
    If you don't get what you want you didn't want it bad enough
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    Originally Posted by Tommy W. View Post
    i had a friend that dexa told him 8% and he was clearly closer to 12 or 13 so I don’t put a lot of confidence in those things. I think getting tested for BF is a waste of time anyway. Look in the mirror for best gauge of progress. Measuring your waist and checking your weight on the scale tells you all you need to know. Those tests can be the cause of a lot of stress, especially for those that get them done too often.

    We will see what happens next year. I have an odd way of storing fat, most of it goes right to my abdominal and sides, some on the inner leg, and then filling it the serrations etc. I remember when I was 36%ish and I was a lot less leaner and a lot more pudgy. Not getting my hopes up, dropping below 10% is going to be a challenge in itself. I work hard labor as well as going to the gym, so that helps.
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    Originally Posted by Sam98372 View Post
    We will see what happens next year. I have an odd way of storing fat, most of it goes right to my abdominal and sides, some on the inner leg, and then filling it the serrations etc. I remember when I was 36%ish and I was a lot less leaner and a lot more pudgy. Not getting my hopes up, dropping below 10% is going to be a challenge in itself. I work hard labor as well as going to the gym, so that helps.
    I think once you approach true 10% you’ll have second thoughts regarding the value
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    Originally Posted by Tommy W. View Post
    I think once you approach true 10% you’ll have second thoughts regarding the value
    Out of curiosity, why’s that?
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    You're unlikely to build any muscle while aggressively cutting. If you cut to 180lb without losing any muscle (which would be a fantastic achievement) and your current 24% figure is accurate, you can expect to be around 12% body fat, which would again, be a fantastic achievement.

    You'll find that cutting gets harder the leaner you get.
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    Originally Posted by Tommy W. View Post
    Please post pix of 5-8 200 at sub 10% natural
    I probably can't. I mean I can post pics of bodybuilders who were short and weighed a lot, but they're probably not natural.

    Lee Priest was like 5'5 and competition weight was around 200.
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    Originally Posted by RapidFail View Post
    You're unlikely to build any muscle while aggressively cutting. If you cut to 180lb without losing any muscle (which would be a fantastic achievement) and your current 24% figure is accurate, you can expect to be around 12% body fat, which would again, be a fantastic achievement.

    You'll find that cutting gets harder the leaner you get.

    Oh totally understandable, you either bulk or cut. I’ve been only clean bulking since August 1st. About to finish off my bulk and maintain several weeks, then start cutting down. Can’t lose fat without losing muscle, naturally. My protein intake will remain the same, 295g/day throughout my cut. Hoping I’m somewhere along the lines of 70/30 70 being fat loss, 30 being muscle and water.

    My trainer is very experienced, over 25years bodybuilding. His estimate is that I’ll be able to reach 175 with 9-10%bf. He was pretty accurate about my last cut this year as well. He knows my performance in the gym/diet commitment and goes off of that for his estimates.

    Wish me luck !!!
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    Originally Posted by sunsean View Post
    I probably can't. I mean I can post pics of bodybuilders who were short and weighed a lot, but they're probably not natural.

    Lee Priest was like 5'5 and competition weight was around 200.
    Lee Priest is a badass. I feel like him in his off-season weight right now 😂 very discouraging, however I’m very concentrated on the mirror. When I cut this year I dropped to 186ish with 21.4%bf, and right now I’m sitting at 216 with 24%bf, so I didn’t gain too much fat, but once the definition and vascularity goes away, so does encouragement.
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    Train hard play harder Tommy W.'s Avatar
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    Originally Posted by sunsean View Post
    I probably can't. I mean I can post pics of bodybuilders who were short and weighed a lot, but they're probably not natural.

    Lee Priest was like 5'5 and competition weight was around 200.
    thats my point.
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    Originally Posted by Sam98372 View Post
    Out of curiosity, why’s that?
    you'll see if and when you get there. Your calories will be very low and generally not sustainable. Your social life will be compromised. You’ll feel like sh*t with no energy. Your training will suffer, etc. this is at a TRUE sub 10%. You’ll be a lot smaller than you think, provided you get there. I don’t intend to dissuade you from trying however it’s best to be realistic and know what you’re getting into.
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    Originally Posted by Tommy W. View Post
    you'll see if and when you get there. Your calories will be very low and generally not sustainable. Your social life will be compromised. You’ll feel like sh*t with no energy. Your training will suffer, etc. this is at a TRUE sub 10%. You’ll be a lot smaller than you think, provided you get there. I don’t intend to dissuade you from trying however it’s best to be realistic and know what you’re getting into.

    Yeah, thanks for the reply bud.

    Do you usually base all your opinions off of your own experience?

    I easily dropped my fat% in only 3.5-4 months this year by 12%, and I was maybe 85% committed. Went from 225-230* to 183.5 with 16%bf, and I was 35% back then. Lol. Some people can be different. Some struggle, some don’t. For me to be in a deficit I have to keep my calories at 3,000 lol that’s how active my day is, and how high my BMR is.

    I’m glad that I respect every comment though, but man you gonna kill some poor kids motivation on here hahaha
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    Originally Posted by Sam98372 View Post
    Yeah, thanks for the reply bud.

    Do you usually base all your opinions off of your own experience?

    I easily dropped my fat% in only 3.5-4 months this year by 12%, and I was maybe 85% committed. Went from 225-230* to 183.5 with 16%bf, and I was 35% back then. Lol. Some people can be different. Some struggle, some don’t. For me to be in a deficit I have to keep my calories at 3,000 lol that’s how active my day is, and how high my BMR is.

    I’m glad that I respect every comment though, but man you gonna kill some poor kids motivation on here hahaha
    16% is a lot different than sub 10. It's a compounded struggle as you go lower. Being realistic is better than not. Getting to 16 is extremely easy so don't get too confident in your pursuit. I wish you the best and hope you do meet your goals.
    If you don't get what you want you didn't want it bad enough
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    Originally Posted by Tommy W. View Post
    16% is a lot different than sub 10. It's a compounded struggle as you go lower. Being realistic is better than not. Getting to 16 is extremely easy so don't get too confident in your pursuit. I wish you the best and hope you do meet your goals.
    Oh man I understand. Last year I had few phases during my cut to keep my metabolism in overdrive so I wouldn’t stall, my trainer is precise with his cutting plan. Let’s hope for the best
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    Originally Posted by Sam98372 View Post
    Oh man I understand. Last year I had few phases during my cut to keep my metabolism in overdrive so I wouldn’t stall, my trainer is precise with his cutting plan. Let’s hope for the best
    you need to get away from metabolism talk. It’s invalid. People mistake NEAT for metabolism. You stall due to not lowering calories as you drop weight and become less active with NEAT.

    I have a feeling your trainer isn’t doing you much good
    Last edited by Tommy W.; 12-09-2019 at 08:41 AM.
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    Originally Posted by Tommy W. View Post
    you need to get away from metabolism talk. It’s invalid. People mistake NEAT for metabolism. You stall due to not lowering calories as you drop weight and become less active with NEAT.

    I have a feeling your trainer isn’t doing you much good
    Hence why there is a few phases... when I stall, calories get lowered..
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    Originally Posted by Sam98372 View Post
    Hence why there is a few phases... when I stall, calories get lowered..
    Drop 100 cals a day for every 10 lbs of loss and you won't stall. Stalls eat into cutting time and are avoidable.
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    Originally Posted by Tommy W. View Post
    Drop 100 cals a day for every 10 lbs of loss and you won't stall. Stalls eat into cutting time and are avoidable.
    Copy that. Thank you for the advice.
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