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  1. #1
    Registered User xplexity's Avatar
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    What am I doing wrong with cutting

    Hi all. So I’m currently around 22% body fat and am 5’6 and weigh 142lbs. I lift heavy and minimal cardio. I’m trying to lose weight/cut. But I’m trying to lose more fat. I’ve been doing this September and have dropped 47lbs. I’m trying to get some of the last fat off to start a good bulk. I’d like to be around 15-17% body fat to do that. I’m not sure what I’m trying wrong at this point. Example last week I was 107lbs of muscle at 142lbs this week I’m 141lbs but 105lbs of muscle. My calories daily is 1650. 125 carbs, 55 fats and 165 grams protein. I’m honestly not sure what my maintenance is. I’m just trying to gain muscle but lose fat or at the very least I’m trying to maintain muscle and lose fat. I still look soft and I need to get rid of some
    Of this fat to start to see more definition and vascularity. I would appreciate any help I can get on where to go from here or what changes my diet may need.


    Edit: how many calories should I be eating in a deficit to lose fat and not as much muscle?
    Last edited by xplexity; 04-04-2021 at 01:27 PM.
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  2. #2
    Registered User CommitmentRulz's Avatar
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    Post pictures. In a previous post you indicated you had lost a lot of muscle too.
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  3. #3
    Registered User xplexity's Avatar
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    Originally Posted by CommitmentRulz View Post
    Post pictures. In a previous post you indicated you had lost a lot of muscle too.
    Okay I will do that tonight when I get home. In the meantime, any advice?
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by xplexity View Post
    I lift heavy and minimal cardio.
    You need to define "lift heavy".
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  5. #5
    Registered User xplexity's Avatar
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    Originally Posted by TolerantLactose View Post
    You need to define "lift heavy".
    I do resistance training at reps of 12-10-8 or until failure. I never go under the same weight I did the week prior and try to always push to go higher
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    Han shot first! TolerantLactose's Avatar
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    What weights do you use for squat/bench/deadlift?
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    Registered User xplexity's Avatar
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    Originally Posted by TolerantLactose View Post
    What weights do you use for squat/bench/deadlift?
    Bench max is 225, usually do 185 for 10.
    Deadlift is 155ish
    Squat is around 185ish max
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    Registered User air2fakie's Avatar
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    Originally Posted by xplexity View Post
    Bench max is 225, usually do 185 for 10.
    Deadlift is 155ish
    Squat is around 185ish max
    I’m gonna guess that whatever program/training you’re doing is leaving some posterior gains on the table that could be made during your cut.
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    Registered User xplexity's Avatar
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    Originally Posted by air2fakie View Post
    I’m gonna guess that whatever program/training you’re doing is leaving some posterior gains on the table that could be made during your cut.
    It’s not even so much that. It’s I’m not sure if I’m eating to little to gain or maintain muscle while I cut. I’m not really losing anymore fat. Every week I’ll lose weight but body fat percentage will stay the same, I’ll look soft still but my weight keeps going down. So I think it’s a calorie issue. I’m not sure if o should eat at like a 250 deficet instead of the 500-600 I’m at now and maybe change my percentages up. As I eat 30% fat and 30% carb to 40% protein
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by xplexity View Post
    Bench max is 225, usually do 185 for 10.
    Deadlift is 155ish
    Squat is around 185ish max
    Those numbers are really out of balance. Your program needs a bit of work.
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  11. #11
    Registered User xplexity's Avatar
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    Originally Posted by TolerantLactose View Post
    Those numbers are really out of balance. Your program needs a bit of work.
    Open to suggestions if you’d like to PM some programs or tips
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    Registered User spradish's Avatar
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    Originally Posted by xplexity View Post
    It’s not even so much that. It’s I’m not sure if I’m eating to little to gain or maintain muscle while I cut. I’m not really losing anymore fat. Every week I’ll lose weight but body fat percentage will stay the same, I’ll look soft still but my weight keeps going down. So I think it’s a calorie issue. I’m not sure if o should eat at like a 250 deficet instead of the 500-600 I’m at now and maybe change my percentages up. As I eat 30% fat and 30% carb to 40% protein
    There's absolutely no method of body fat measurement that can give you week to week body fat or muscle mass numbers with the level of precision that would make them useful. Eat in a 250-500 calorie deficit--based on your weight increase/decrease/stagnation over time--continue lifting, and get enough protein.

    I haven't read your thread history but if you lost a bunch of weight without lifting you may be better off not dieting more at this time. Hard to tell before seeing a picture.
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    Registered User air2fakie's Avatar
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    Originally Posted by xplexity View Post
    It’s not even so much that. It’s I’m not sure if I’m eating to little to gain or maintain muscle while I cut. I’m not really losing anymore fat. Every week I’ll lose weight but body fat percentage will stay the same, I’ll look soft still but my weight keeps going down. So I think it’s a calorie issue. I’m not sure if o should eat at like a 250 deficet instead of the 500-600 I’m at now and maybe change my percentages up. As I eat 30% fat and 30% carb to 40% protein
    Believe it or not your training program also has an impact on how much muscle you retain/gain during your cut, which affects your overall body comp. So if you don't like how you look in the mirror (which you use should as the judge moreso than however you're weighing muscle v. fat), make sure you're doing a properly balanced and sensible program.

    And btw it's silly to not know your maintenance when you're talking so precisely about deficit, macro %s and muscle/fat weight. But it's your body so do whatever you feel works best. Good luck!
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    Registered User serjioc's Avatar
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    How long have you been cutting? Cause at that low calories this stuff takes time.
    Please respond..
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    How in gods name are your arms /chest stronger then your legs. I can’t even come close to your bench but I can do laps around your deadlift

    I don’t think you’re eating 1600 calories. How many lbs a week are you losing?
    Last edited by snailsrus; 04-05-2021 at 03:17 PM.
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    Honest Avatar faithbrah's Avatar
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    Originally Posted by air2fakie View Post
    And btw it's silly to not know your maintenance when you're talking so precisely about deficit, macro %s and muscle/fat weight. But it's your body so do whatever you feel works best. Good luck!
    well said

    OP, how do you know how much muscle you lost and why do you measure it so often? how do you measure it?

    you can ditch the complicated macro percentages and just go for a minimum of 0.7g of protein & 0.4g of fat per pound of bodyweight, then fill the rest with whatever
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    Going from 22% to 15% bf shouldn´t be difficult. The real problem comes when trying to lose fat from 15% to 10%.

    I mean your goal might be achievable in a couple of months without suffering that much.
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    I think it really comes down to the fact that you just have a lot less muscle mass than you originally anticipated.


    For example. Most larger guys (300lb+) always think they'll be shredded around 220. But find they really need to cut down to the 170s to look decent.

    Obviously this is not universal.








    Also. Not sure what program you are on. But a 225lb bench followed by a 155 DL and poor squat tells me it's not a well rounded one.
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    Originally Posted by xplexity View Post
    Bench max is 225, usually do 185 for 10.
    Deadlift is 155ish
    Squat is around 185ish max
    how are these numbers even possible you got pencil legs or something
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    Originally Posted by calumscotland View Post
    how are these numbers even possible you got pencil legs or something
    Im thinking he switched his bench numbers and deadlift
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    Definitely some odd numbers there...
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