Hi all,
Long journey since I started, thanks to this forum (couple of years on Fierce 5 Novice, then different programs, only last year 100% effort on bodybuilding, as my volleyball activity is stopped due to COVID).
40 days ago I started my first cut, I wanted to get rid of bloody love handles, and I must say I'm quite satisfied.
In 40 days I lost 5 kgs (70 to 65), body fat self estimated with a caliper down from 17% to 12% (which is the status on the picture).
Now I don't know what to do: shall I cut another bit, knowing that I'm already happy of my condition, or shall I start a long and steady bulk? Obviously I'm not competing, also I want to look athletic, not a powerlifter (no risks there eh?)
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View Poll Results: Shall I continue the cut?
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03-04-2021, 01:38 AM #1
Stop the cut or go for another couple of weeks? Pic inside
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03-04-2021, 01:42 AM #2
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03-04-2021, 04:30 AM #3
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03-04-2021, 04:49 AM #4
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03-04-2021, 04:56 AM #5
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03-04-2021, 04:59 AM #6
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03-04-2021, 05:03 AM #7
Thanks for posting the picture. I agree that you could probably move over to strength gain now. I would however start at maintenance and only up calories a small amount if progress stalls. Great job on the weight loss
Just a note, callipers tend to be a fairly inaccurate method of determining bodyfat. If you want an estimate from experience you can post in the 'estimate my bodyfat' thread in the fat loss forum. I'd place you closer to 15%
These are however just numbers and shouldn't bother you as long as you are happy with how you look. If you seriously seriously hate the 'love handles' it might be worth losing another couple of kg because although you are approaching lean in your current state, you won't have too much weight gain 'space' before fat will likely start reappearing on your hipsSomehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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03-04-2021, 05:06 AM #8
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03-04-2021, 05:13 AM #9
Thanks mate for the reply. I've posted 3 pictures to let you assess better.
I was thinking to stop, go back to maintenance as you suggested and maybe redo a minicut in June for the summer season.
Now I know I'm able to lose weight very fast and with little to none strength loss, gives me confidence for the future!
How do you suggest to build back? 200 cal increase each week?
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03-04-2021, 06:03 AM #10
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03-04-2021, 06:44 AM #11
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03-04-2021, 06:53 AM #12
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03-04-2021, 07:01 AM #13
Just an fyi it’s unlikely in 40 days your body fat went down 5% even with that much weight coming off. That’s a decent weekly weight drop at 1.5 lbs a week though. But, to lose that much weight while maintaining strength is surprising because your fairly lean/low weight at 143lbs. What is your height? What are your current lifts?
I would bulk as above saysSuperHercules crew
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03-04-2021, 10:42 AM #14
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03-04-2021, 10:44 AM #15
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03-04-2021, 10:46 AM #16
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03-04-2021, 10:51 AM #17
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03-04-2021, 11:05 AM #18
These are my measurements with caliper (self measured... not easy for the back lol). I hope it's readable
Date Chest Abdominal Thigh Bicep Tricep Subscapular Suprailiac Lower Back Calf Weight Body Fat
20/1/2021 7 16 15 3 10 10 8 18 8 69.7 16.69244591
14/2/2021 6 11 12 3 7 8 7 14 7 67.3 13.64819911
3/3/2021 5 8.5 10 2.5 5 7 8.5 10 6.5 65 11.87015372
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03-04-2021, 11:07 AM #19
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03-04-2021, 10:03 PM #20
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03-05-2021, 07:09 AM #21
how is the 2000 affecting your loss on a weekly basis? You can work backwards from there math wise and figure your maintenance. Years ago maintenance will not be valid as your NEAT most likely changed and your body weight is different so best to work off the current 2000 number.
If you get leaner before going into a Mass adding stage there is a potential of your body wanting some fat back on before muscle so best to move forward with zee mosslesIf you don't get what you want you didn't want it bad enough
Pro Choice
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FJB
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03-05-2021, 10:01 AM #22
Partly I had to reduce the push compared to the pull based on doctor recommendation, but also I stall much quicker on press than pull... I don't have access to machine like chest fly, maybe that's also limiting my gains?
Also chin up + 15kg (arms fully extended likewise in pull up).
What do you think of my squat?
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03-05-2021, 10:05 AM #23
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03-05-2021, 10:43 AM #24
So that means you had a big deficit and about 1.75 lbs a week loss so your maintenance is about 2,800 a day. Don't add those calories back in all at once. Don't add calories just because a lift stalls. Keep an eye in your waist measurement and if that starts growing too much cut back on calories however if it doesn't grow at all you probably need to eat a bit more.
If you don't get what you want you didn't want it bad enough
Pro Choice
Non Christian
MAGA
2A Advocate
FJB
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03-05-2021, 10:57 AM #25
Why? Did you have any problem?
I don't have access to machine like chest fly, maybe that's also limiting my gains?
You also don't need leg press for bigger legs. Squats alone can be enough.
Also chin up + 15kg (arms fully extended likewise in pull up).
What do you think of my squat?
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03-05-2021, 11:19 AM #26
I had a front shoulder pain (disappeared after a month so no big issue, but I explained to the doctor that I was also playing volleyball so he told me to reduce push and increase pull. Now since a year I do equally push/pull (and stopped Volley for COVID).
How high volume in your opinion? Should I sacrifice proximity to failure?
Thanks for all the help and the positive spirit, gives me will to continue and improve! You guys are great. Not like in the italian dumbass ******** group.
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03-05-2021, 12:22 PM #27
Ah. Was it in the shoulder that you serve and smash with?
How high volume in your opinion? Should I sacrifice proximity to failure?
If you can improve your bench with 2 x 4 sets per week that's great. If not, you could try 2 x 5 sets or 3 x 3 sets. (with 2x 4 I mean 2 separate days with 4 sets each)
Basically you want to use enough volume so that you're getting stronger in the medium rep ranges. Same for your squat.
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03-05-2021, 12:51 PM #28
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03-06-2021, 03:16 AM #29
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03-07-2021, 11:10 AM #30
Thanks, that means 1 rep reserve on a 6 rep series and roughly 2 reps left on 12, right?
For the record, it was the other shoulder (the left). I'm stronger with the left, so I tend to be unbalanced; for about a year a did almost only dumbbell bench press to balance left/side but I stalled quite quickly.
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