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  1. #1
    Registered User Matt11222's Avatar
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    First time cutting, 3 weeks and can't see much difference

    Hi so I've never cut before, I've been overweight for the past couple of years even before I started lifting but I decided to bulk anyway around October 2019. It's my first time cutting and I've been strict about it, I've cut out virtually all sugar and have hit below my deficit every day, pushing through the hunger at night time since we don't have a lot of money and not much access to clean foods. I've been hitting my protein target too. I'm probably around 25-27% bodyfat, I'm 3 weeks in and I can't really see much difference, mainly around my arms. It looks like my waist has gone in slightly but that's it. I was cutting at 2300 to start with, but cut it down to 1800cals halfway in. Should I be seeing results 3 weeks in, or am I doing something wrong?
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  2. #2
    Moderator SuffolkPunch's Avatar
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    That's normal. Have you done the sums to see how much you actually need to lose to get definition?

    Let me try for you, assuming your BF% is accurate... You have to lose 30lbs to reach 12%. I'm guessing you have lost about 2-4lbs so far?
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  3. #3
    Registered User Matt11222's Avatar
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    Originally Posted by SuffolkPunch View Post
    That's normal. Have you done the sums to see how much you actually need to lose to get definition?

    Let me try for you, assuming your BF% is accurate... You have to lose 30lbs to reach 12%. I'm guessing you have lost about 2-4lbs so far?
    Since day one on the scales I've gone from around 87kg to 84.5kg. I figured I've either got faulty scales, or I lost a hell of a lot of water weight. Either way it's seemed to even out now.

    I'm not sure how much I need to lose to get definition. Since it's my first cut I went off some other people's advice and just played it by eye until I was happy, but that's not working out too well. I set my starting goal to be around 75kg by the end of the cut.
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    Registered User CommitmentRulz's Avatar
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    At 25% body fat, it's going to be REAL DIFFICULT to notice a 6 pound prop in weight. Realistically, you'll probably need to be approaching 20 pounds lost to see a notable difference. Keep doing the things you know to do and be patient. It'll pay off in the end. Good luck.
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  5. #5
    Moderator SuffolkPunch's Avatar
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    Originally Posted by Matt11222 View Post
    Since day one on the scales I've gone from around 87kg to 84.5kg. I figured I've either got faulty scales, or I lost a hell of a lot of water weight. Either way it's seemed to even out now.

    I'm not sure how much I need to lose to get definition. Since it's my first cut I went off some other people's advice and just played it by eye until I was happy, but that's not working out too well. I set my starting goal to be around 75kg by the end of the cut.
    It probably was water weight. Fat loss is always explainable in terms of calorie deficit. 7700 calories for every kg

    If you lose 0.5kg a week after the initial water weight drop, you are doing well and you have 13kg to lose - so that is 26 weeks.
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  6. #6
    Registered User Matt11222's Avatar
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    Originally Posted by CommitmentRulz View Post
    At 25% body fat, it's going to be REAL DIFFICULT to notice a 6 pound prop in weight. Realistically, you'll probably need to be approaching 20 pounds lost to see a notable difference. Keep doing the things you know to do and be patient. It'll pay off in the end. Good luck.
    Alright cheers man that's just what I needed to hear
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    Registered User Matt11222's Avatar
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    Originally Posted by SuffolkPunch View Post
    It probably was water weight. Fat loss is always explainable in terms of calorie deficit. 7700 calories for every kg

    If you lose 0.5kg a week after the initial water weight drop, you are doing well and you have 13kg to lose - so that is 26 weeks.
    Ye, I read that a pound of fat has around 3500 calories which is why the 500cal deficit is so popular, 500 x 7 = 1lb of fat lost per week.

    After 26 weeks, whereabouts do you think I would be in terms of bodyfat? As it stands, I wouldn't mind getting down to around 15%.
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  8. #8
    Moderator SuffolkPunch's Avatar
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    I calculated it on the basis of reaching 12%

    15% is about an 11kg loss

    Again, this assumes your BF% estimation is accurate (which is a big assumption since it's notoriously hard to get accurate measurements)
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    Registered User Luclin999's Avatar
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    I wouldn't worry about not seeing much difference after three weeks.

    At your weight and BF levels you have several months of work ahead of you before you start getting down into the "lean" range.

    Also note that you should probably remember to cut your daily calories by another 50 or so for every 10 pounds that you drop to compensate for your lower TDEE requirements due to lower overall body weight. That won't necessarily be the exact additional amount to reduce by but it should be close enough for you to be able to avoid stalling your progress due to your body coming down to a point where your original deficit would start equaling your daily maintenance calories.
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  10. #10
    Train hard play harder Tommy W.'s Avatar
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    With you stats as mentioned you'll need to drop a lot more fat to see a difference. As you lean out it will take fewer and fewer pounds to see a difference. Track your waist when measured around the navel. 1" of loss here is around 5-7 lbs of fat loss.
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  11. #11
    Registered User Matt11222's Avatar
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    Originally Posted by SuffolkPunch View Post
    That's normal. Have you done the sums to see how much you actually need to lose to get definition?

    Let me try for you, assuming your BF% is accurate... You have to lose 30lbs to reach 12%. I'm guessing you have lost about 2-4lbs so far?
    Put some numbers in a bf calculator(abdomen and hip size) and got these results:

    Body Fat %:23.43
    Body Fat Weight (lbs):43.35
    Lean Body Mass (lbs):141.65
    Daily Protein Requirement (g):99.16
    Number of Zone Protein Blocks:14
    Number of Zone Carbohydrate Blocks:14
    Number of Zone Fat Blocks:14
    5'9 180lbs/82k

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  12. #12
    Registered User Luclin999's Avatar
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    Originally Posted by Matt11222 View Post
    Put some numbers in a bf calculator(abdomen and hip size) and got these results:
    Those are also not terribly accurate.
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  13. #13
    Registered User Matt11222's Avatar
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    Originally Posted by Luclin999 View Post
    Those are also not terribly accurate.
    Yeah, playing it by eye and going off those numbers I think it's fairly accurate. I pinned myself at around 25% beforehand. Also another issue I'm having is I'm skeptical on losing fat because I'm worried it'll make me looks smaller. I already know that, naturally, I'm not huge, and my lifts aren't really impressive for someone who just turned 18, so the fat I have makes me look a little bigger. Not really something that's going to stop me losing it, but it's a lingering doubt that's making me feel worse about losing weight instead of better.
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    You're doing fine op. Look at the numbers so far; 3 weeks and 6 lbs lost. Thats fine man; 2 lb per week average.

    And as mentioned above, at that weight and BF, you may not notice anything, even though you are making progress.

    It's very important to weigh yourself at least 2 times per week so you know exactly where you are. As long as you are losing at least 1 to 1.5 lbs per week, you're fine.

    Noticeable changes may take a while but if you are losing weight, you're heading in the right direction!
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  15. #15
    Registered User Matt11222's Avatar
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    Originally Posted by smokinal View Post
    You're doing fine op. Look at the numbers so far; 3 weeks and 6 lbs lost. Thats fine man; 2 lb per week average.

    And as mentioned above, at that weight and BF, you may not notice anything, even though you are making progress.

    It's very important to weigh yourself at least 2 times per week so you know exactly where you are. As long as you are losing at least 1 to 1.5 lbs per week, you're fine.

    Noticeable changes may take a while but if you are losing weight, you're heading in the right direction!
    Thanks man I'm weighing myself daily as soon as I get up, already starting to see some small changes when tensing/working out. It's gonna take a long time but it'll be worth it in the end.
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