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  1. #1
    Registered User Cautious1's Avatar
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    Am I losing at a good rate?

    Height: 5"11
    Starting Weight: 83.9
    Current Weight: 82.1

    Im eating around 1500/ 1600Kcal and only movement im really doing is morning body workout for just under 1hr (Not sure how many calories burnt there), Im in bed rest of the day lol.

    As im only adding 1 rep each week and 1 set every 3 weeks, I cant really tell If im losing strength so not sure If im losing muscle (Im getting my minimum protein & Fats)

    Here are my daily weigh ins (KG) since I started cutting:

    June 1: 83.9
    June 2: 83.4
    June 3: 82.9
    June 4: 82.9
    June 5: 82.8
    June 6: 82.9
    June 7: 83.0
    June 8: 82.3
    June 9: 82.3
    June 10: 82.1

    Is this a good rate?
    How do I know how much Im losing each week as it keeps fluctuating?
    Do I need at least 2 weeks of recording to know more?
    Last edited by Cautious1; 06-10-2020 at 01:18 AM.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Ignoring the first 2 days, it's about 0.8kg a week which is not bad. (Method: OLS regression)

    You have a calorie deficit of around 900 per day
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  3. #3
    Registered User Cautious1's Avatar
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    Originally Posted by SuffolkPunch View Post
    Ignoring the first 2 days, it's about 0.8kg a week which is not bad. (Method: OLS regression)

    You have a calorie deficit of around 900 per day
    Okay thanks for that, so my maintenance is 2400. Much appreciated!
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  4. #4
    Registered User Cautious1's Avatar
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    I jumped straight into 1500/1600Kcal from 2400Kcal +... Is this fine? I have read somewhere on this forum that there wont be any space to reduce calories when I plateau.
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  5. #5
    Moderator SuffolkPunch's Avatar
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    Your maintenance is not going to adjust by 900. Maybe by 1-200 in the short term. A little more if you lose significant weight.
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  6. #6
    Registered User Cautious1's Avatar
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    Yessir
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  7. #7
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    Originally Posted by Cautious1 View Post
    Height: 5"11
    Starting Weight: 83.9
    Current Weight: 82.1

    Im eating around 1500/ 1600Kcal and only movement im really doing is morning body workout for just under 1hr (Not sure how many calories burnt there), Im in bed rest of the day lol.

    As im only adding 1 rep each week and 1 set every 3 weeks, I cant really tell If im losing strength so not sure If im losing muscle (Im getting my minimum protein & Fats)

    Here are my daily weigh ins (KG) since I started cutting:

    June 1: 83.9
    June 2: 83.4
    June 3: 82.9
    June 4: 82.9
    June 5: 82.8
    June 6: 82.9
    June 7: 83.0
    June 8: 82.3
    June 9: 82.3
    June 10: 82.1

    Is this a good rate?
    How do I know how much Im losing each week as it keeps fluctuating?
    Do I need at least 2 weeks of recording to know more?
    As far as your weight training progression goes, if you're adding at all in weight or reps in the set, especially in a deficit, then you're doing well and not losing strength or muscle right now. But to ensure this, you'll need to keep that up, which may get harder down the line. However, how have you been adding one set every 3 weeks if you've only been on it for 10 days? Apologies if I read that wrong.
    Life is constant learning. Give advice about things you know. Ask questions about things you don't.

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  8. #8
    Registered User Luclin999's Avatar
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    Originally Posted by Cautious1 View Post
    I jumped straight into 1500/1600Kcal from 2400Kcal +... Is this fine? I have read somewhere on this forum that there wont be any space to reduce calories when I plateau.
    You started at 5'11' and 185 pounds.

    Even if you have basically zero developed muscle on your frame and had to drop down to 150 pounds to get "lean" that is only a decrease of 35 pounds in total meaning your TDEE shouldn't drop by more than 150-200 at the most.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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  9. #9
    Registered User Cautious1's Avatar
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    Thanks for the responses.

    Starting Weight: 83.9 KG
    Current Weight: 80.9 KG

    Here’s an update on my weight loss (KG):

    June 10: 82.1
    June 11: 82.2
    June 12: 82.0
    June 13: 82.0
    June 14: 81.8
    June 15: 81.7
    June 16: 81.5
    June 17: 81.0
    June 18: 81.5
    June 19: 81.0
    June 20: 81.0
    June 21: 80.9

    Am I still losing at the 0.9 rate?

    I realise my fat is getting very soft and jiggly and then like after a few days it goes and my skin is a lot tighter
    Last edited by Cautious1; 06-21-2020 at 01:51 AM.
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  10. #10
    Moderator SuffolkPunch's Avatar
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    Yep -0.88
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  11. #11
    Moderator SuffolkPunch's Avatar
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    By the way this is how it's done:

    The formula is highlighted
    The number below is just multiplied by 7 to make it weekly instead of daily
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  12. #12
    Registered User Cautious1's Avatar
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    I’m coming to the end of the first month of my cut, another 3 months to go.

    I have successfully for the first time after multiple failed cuts been losing 0.9KG a week consistently which I was aiming for. (1500Kcal)

    From looking at how much weight i’ve been losing, I am predicting I will be 79.1KG on July 1st which takes a total weight loss for this month of 4.8KG.

    1) For the first month it would be slightly above 3.6KG loss a month due to the significant weight drop from water, glycogen etc.. right?

    2) Also, I feel much leaner but also skinnier, is that due to my muscles being flat? If I do a carb refeed, will my muscles become more full and fill out and make me look more muscular and less soft?

    3) Is lower chest fat and belly fat literally the very last bit to go? I have the pointiest nipples ever because of the fat and it makes my front view look ugly because my stomach looks flat
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  13. #13
    Moderator SuffolkPunch's Avatar
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    I thought we ruled out water weight changes and decided it was a genuine weight change of 900g per week - so it should all have been fat

    You probably just have more fat to lose and less underlying muscle that you thought. This is very common and everyone seems to encounter this. Carbing up might make a temporary difference but it will derail your diet - so only do it if you intend to run a mass gain phase next.

    Yes, genetics determines where fat comes off from. You simply have a long road of mass gain and fat loss phases ahead.
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  14. #14
    Registered User Cautious1's Avatar
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    Originally Posted by SuffolkPunch View Post
    I thought we ruled out water weight changes and decided it was a genuine weight change of 900g per week - so it should all have been fat

    You probably just have more fat to lose and less underlying muscle that you thought. This is very common and everyone seems to encounter this. Carbing up might make a temporary difference but it will derail your diet - so only do it if you intend to run a mass gain phase next.

    Yes, genetics determines where fat comes off from. You simply have a long road of mass gain and fat loss phases ahead.
    Thanks for the reply.

    Don’t really understand your answer to the first question but it’s fine, I won’t think about it anymore than that.

    And I agree, I certainly am lacking abdominal/ Lower chest muscle even though I can feel my abs though my fat, so Ill still have a layer of fat once I hit 70KG i’m guessing. I won’t have an expectation of even having slightly visible abs at the end of the cut to avoid disappointment.

    And damn generics :/
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    Registered User Luclin999's Avatar
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    Everyone has more fat to lose than they think they will need to in order to get "lean" for the first time.

    Depending upon how much actual lean mass you have under the fat, you may have to drop all the way down to 71-73kg in order to get to that point.
    ~ Like Tae-Kwon-Leap, my goals are not a path to a door, but a road leading forever towards the horizon.
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  16. #16
    Registered User Cautious1's Avatar
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    Originally Posted by Luclin999 View Post
    Everyone has more fat to lose than they think they will need to in order to get "lean" for the first time.

    Depending upon how much actual lean mass you have under the fat, you may have to drop all the way down to 71-73kg in order to get to that point.
    My goal is 70KG, no matter how much fat left, I’m going to lean bulk from there.

    Previously my lowest weight was 74KG and still had quite a bit of belly fat so I think I need to go lower than 70KG to get lean lean however I think that’s very light for my height.
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  17. #17
    Moderator SuffolkPunch's Avatar
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    Originally Posted by Cautious1 View Post
    My goal is 70KG, no matter how much fat left, I’m going to lean bulk from there.

    Previously my lowest weight was 74KG and still had quite a bit of belly fat so I think I need to go lower than 70KG to get lean lean however I think that’s very light for my height.
    That seems a reasonable plan. Keep going...
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