September to Christmas Fat loss thread

[mtnmama]

09-17: 210.6
09-24: 206.6
10-01: 204.5
10-08: 201.7
10-15: 199.1
10-27: 192.9
10-29: 192.2
11-05: 193.1

start: 210.6 (9/17/21) | bf 35.7% (9/3/21)
thread goal: 180-188lbs & bf 29%

still just getting used to regular life again after latest c19 - this one was a doozy. my weight came back up a hair this week - which i expected - since i was dehydrated and not eating while i was ill. glad its staying mostly down, tho. still thinking i'll get close to lower end of goal weight for this challenge...hope so - and bf% may already be close - getting retested 11/19.

i had a 48 hour sugar binge this week - it was fun, gross, yummy, and reminded me why i avoid sugary (non-natural sugar) s41t - i cannot control it very well - but - in the past, it would have been a 12-14 month binge rather than a 2 day binge. so - I'm looking at it as --->how will i function after cutting<--- like actual long term function...and this tells me i can indulge and then stop - for things like vacation, holidays, kids birthdays. i'm proud - and feel more in control than i ever have, honestly. its pretty cool.

[Pennywisest]

i had a 48 hour sugar binge this week - it was fun, gross, yummy, and reminded me why i avoid sugary (non-natural sugar) s41t - i cannot control it very well - but - in the past, it would have been a 12-14 month binge rather than a 2 day binge. so - I'm looking at it as --->how will i function after cutting<--- like actual long term function...and this tells me i can indulge and then stop - for things like vacation, holidays, kids birthdays. i'm proud - and feel more in control than i ever have, honestly. its pretty cool.

I find binges like that to be more of a sign of progress for me than scale victories, so good for you interrupting that pattern.

[mtnmama]

I find binges like that to be more of a sign of progress for me than scale victories, so good for you interrupting that pattern.

yes - exactly!!!! thanks for that confirmation- it really does feel like a victory to me too!

[Beavertown]

I find binges like that to be more of a sign of progress for me than scale victories, so good for you interrupting that pattern.

100%

[RapidFail]

Things are ticking along nicely now.

Goal: 161lb

Sept 17th: 169.3lb
Sept 24th: 170.4lb
Oct 1st: 170.7lb
Oct 8th: 170.7lb
Oct 15th: 170.0lb
Oct 22nd: 170.0lb
Oct 29th: 170.0lb
Nov 5th: 168.9lb
Nov 12th: 167.1lb
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[Beavertown]

Sept 17th: 91.8kg/202.4lbs
Sept 24th: 90.6kg/199.7lbs
Oct 1st: 90kg/198.4lbs
Oct 8th: 90.7kg/199.lbs
Oct 15th: 90.1kg/198.6lbs
Oct 22nd: 88.7kg/195.5lbs
Oct 29th: 88.5kg/195.1lbs
Nov 5th: 89.8kg/197.9lbs
Nov 12th: 89.8kg/197.9lbs
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th

Average calories 2612
Average protein 205g

Another week of eating just above where I need to be.
I'm very happy with my progress coming off a 7 day break from lifting weights felt like I needed to freshen up as I spent a week working away from home.
I packed my work gear got to the site and had to put a new hole in my old work belt which I last wore in july when I was actually 4kg lighter than I am.
So definitely making progress that the scales can't show.
6 weeks left with no more parties, birthdays, holidays or celebrations to interfere with my plans so time to knuckle down now

[JSim83]

Good week again. This week I have done less workouts as last weekend I started feeling like I was not recovered well from previous workouts. So less workouts and a little less calories and same result pretty much.

Oct 1st: 98.8 kg
Oct 8th: 98.3 kg
Oct 15th: 97.7 kg
Oct 22nd: 97.1 kg
Oct 29th: 96.6 kg
Nov 5th: 96.1 kg
Nov 12th: 95.5 kg
Nov 19th:
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[JSim83]

I packed my work gear got to the site and had to put a new hole in my old work belt which I last wore in july when I was actually 4kg lighter than I am.
So definitely making progress that the scales can't show.

Good for you. For me it is sadly the opposite. Measure tape shows that my waist is something like 7cm bigger than last time at this same weight and I can notice this in clothes/mirror too. Thanks to struggling with sleep and not being able to workout normally I have lost muscle mass and gained fat.

[mtnmama]

09-17: 210.6
09-24: 206.6
10-01: 204.5
10-08: 201.7
10-15: 199.1
10-27: 192.9
10-29: 192.2
11-05: 193.1
11-12: 192.5

start: 210.6 (9/17/21) | bf 35.7% (9/3/21)
thread goal: 180-188lbs & bf 29%

almost down to the 'couldn't eat' sick weight!! hahaha - i was uber dehydrated - and now i am good on water - so not too worried. I am still on track for the thread goal (tho of course i secretly wanted to surpass it - oh well)!!!

k - ya’ll be strong this week - this is when the gifts and treats really start to abound! i am thinking if offered - i will just help myself to a bite of my hub's or one of the kids' portions - and call it good - i will be much happier in the end with that - and still get to have a taste of the holiday goodness!!!!

[Camarija]

Shredded Santa Plan

• Calorie Deficit for 6 weeks, starting around 500 calorie deficit
• Training Volume starting around Maintenance Volume, slowly ramping up volume
• Training Frequency is 6x a week, Upper / Lower split
• Week 7 will be a deload week around Maintenance Volume & Maintenance Calories
• Goal is shredded by Christmas
• I was around 210 lbs on October 17, 3 weeks ago, but salmonella had me drop weight fast

Current Physique 200 lbs on Nov 7th after 4 weeks of active rest:
Relaxed Front

Spoiler!

Relaxed Side

Spoiler!

Flexed Front

Spoiler!

Flexed

Spoiler!

Nov 7th : 200 lbs
Nov 14th :
Nov 21st :
Nov 28th :
Dec 5th :
Dec 12th :
Dec 19th :

LETS GET R-R-RIPPED!!!!!

[Pennywisest]

SPECS: 5'10 F, slowly cutting/recomping. Revolving STG: 1-2 lbs loss/week while maintaining/building strength and avoiding binge-triggering behavior

ORIGINAL START WEIGHT: 246 lbs
PROGRESS TO DATE -31/50 lbs
LOSS THIS CYCLE: 4 lbs

Sept 18: 220
Sept 25: 215
Oct 2: 214
Oct 9: 219
Oct 16: 218
Oct 23: 215
*Oct 30:--
*Nov 6: 220
Nov 13: 216
*COVID

Now THAT is a number I will believe.

The husband is switching from a powerlifting program to a power-building program, so I decided to take advantage of my forced break, and the weirdness of weight in the holidays to join him. It was definitely a fun non-scale victory to watch him try some exercises I've been doing for awhile, and actually give HIM some tips on form.

Got 1 holiday party this week, 2 next. Holiday strategy is going to be 1) set specific holiday meals ahead of time, not a holiday "season" 2) stay the F- away from the break room at both of my jobs 3) Treat weight loss the week of a holiday as a bonus.

Finished fiddling with my weight loss graph and figured it might help someone so I'm posting it this week. What I found interesting was seeing how my 3 week and 8 week moving averages interact, that you can definitely spot my "I've had it" moments, and the weird spikes from life events.

[PeteW45]

Goal: 90 kg

Not much weight loss to report this week and I’m certainly not expecting to achieve my 90 kg goal by Christmas / this thread, but I still want to work towards that goal in the coming months.

I didn’t join the previous thread, but I had been reducing my calories for a few months before this thread started. I started my 2021 weight loss at 116 kg back in April / May, so I’ve lost 20 kg in 2021 which I’m pretty happy with. My waistline has decreased by 4 inches, based on my jeans sizes.

Sep 17th: 102 kg
Sep 24th: 101.5 kg
Oct 1st: 99.9 kg
Oct 8th: 98.2 kg
Oct 15th: 97.6 kg
Oct 22nd: 96.9 kg
Oct 29th: 97.0 kg
Nov 5th: 95.8 kg
Nov 12th: 95.7 kg

[JSim83]

I didn’t join the previous thread, but I had been reducing my calories for a few months before this thread started. I started my 2021 weight loss at 116 kg back in April / May, so I’ve lost 20 kg in 2021 which I’m pretty happy with. My waistline has decreased by 4 inches, based on my jeans sizes.

Well done, keep going!

[Isilya]

Sept 17th: 227.5
Sept 24th: 225.0 (-2.5)
Oct 1st: 223.5 (-1.5)
Oct 8th: 220.5 (-3.0)
Oct 15th: 219.5 (-1.0)
Oct 20th: 214.5 (-5.0)
Oct 30th: 224.5 (+10.0)
Nov 5th: 223.0 (-1.5)
Nov 12th: 222.5 (-0.5)

Ate at maintenance again this week, unintentionally. Got a new freelance gig and fell into old habits but managed to keep my snacking under control and do some walking. The cold and deadlines were a bit demotivating. But I'm happy I didn't let the stress ruin my week, it just slowed my progress.
Hopefully I can get back on track once most of the work is done.

* As a bonus, my trend line is finally under 223lbs so I can now say that I am officially out of obese category 2 and into category 1. Yay!

[PeteW45]

Well done, keep going!

Thanks JSim83, you too!

[RapidFail]

A boozy and indulgent weekend after the previous weigh in didn't help. Changing my goal to 163lb, 161lb aint happening. Looking forward to lean bulking for most of 2022.

Goal: 163lb

Sept 17th: 169.3lb
Sept 24th: 170.4lb
Oct 1st: 170.7lb
Oct 8th: 170.7lb
Oct 15th: 170.0lb
Oct 22nd: 170.0lb
Oct 29th: 170.0lb
Nov 5th: 168.9lb
Nov 12th: 167.1lb
Nov 19th: 166.9lb
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[PeteW45]

Goal: 90 kg

Sep 17th: 102 kg
Sep 24th: 101.5 kg
Oct 1st: 99.9 kg
Oct 8th: 98.2 kg
Oct 15th: 97.6 kg
Oct 22nd: 96.9 kg
Oct 29th: 97.0 kg
Nov 5th: 95.8 kg
Nov 12th: 95.7 kg
Nov 19th: 94.1 kg

I nearly didn’t post my weight last week because it was higher than I wanted but now I’m glad I did because it makes this week’s weight loss look good in comparison. I seem to be developing a pattern of stalling every second week and then losing weight every other week.

[Beavertown]

Sept 17th: 91.8kg/202.4lbs
Sept 24th: 90.6kg/199.7lbs
Oct 1st: 90kg/198.4lbs
Oct 8th: 90.7kg/199.lbs
Oct 15th: 90.1kg/198.6lbs
Oct 22nd: 88.7kg/195.5lbs
Oct 29th: 88.5kg/195.1lbs
Nov 5th: 89.8kg/197.9lbs
Nov 12th: 89.8kg/197.9lbs
Nov 19th: 87.5kg/192.9lbs
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th

Average calories 2083
Average protein 204g

Made a big change this week to my nutrition, instead of my morning carb heavy breakfasts (few slices of bread/cereals etc) I swopped in steak or pork bacon and eggs then other days chicken kebabs with a side of fruit.
There was no 'cheat days' this week or meals out.
Average cals are down by 600 a day, haven't felt as hungry as I usually do either.
Keeping my usual sugar cravings away with sultanas and pepsi max.
Looking forward to having a bit of a laid back today as I take the kids to go watch the Ghostbusters 👍👌

Made the decision today this cut will be my last as I feel I need to eat in a surplus for a while and work on a few lagging areas but I will stick around for that as I will be cutting again after that.

[JSim83]

I was able to hit the target weight again, which was a bit surprising. Last Sunday was father's day here in Finland and I went to visit my parents and my mother had cooked all kinds of delicious foods and I ate pretty much as much as I wanted without worrying about calories one bit. So Sunday was definitely over mainetnance. Considering I use weekly average weights, I thought that the water weight gained due to overeating on Sunday would ruin this weeks results, but it did not which was nice. On the other even if that happened, in the long run one cheat meal is pretty much meaningless...

Oct 1st: 98.8 kg
Oct 8th: 98.3 kg
Oct 15th: 97.7 kg
Oct 22nd: 97.1 kg
Oct 29th: 96.6 kg
Nov 5th: 96.1 kg
Nov 12th: 95.5 kg
Nov 19th: 95.0 kg
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[Pennywisest]

Made the decision today this cut will be my last as I feel I need to eat in a surplus for a while and work on a few lagging areas but I will stick around for that as I will be cutting again after that.

I kinda like the idea of us deliberately keeping this thread inclusive of people on maintenance/bulking even if it is on the "losing weight" thread. Studies show a stable, reliable community is a key factor in healthy weight maintenance, which is even HARDER than weight loss. It also seems counter-intuitive to kick people off for hitting their goals and moving on to new ones, especially when they could be sticking around to help people and show that it is possible.

[Pennywisest]

SPECS: 5'10 F, slowly cutting/recomping. Revolving STG: 1-2 lbs loss/week while maintaining/building strength and avoiding binge-triggering behavior

ORIGINAL START WEIGHT: 246 lbs
PROGRESS TO DATE -33/50 lbs
LOSS THIS CYCLE: 7 lbs

Sept 18: 220
Sept 25: 215
Oct 2: 214
Oct 9: 219
Oct 16: 218
Oct 23: 215
*Oct 30:--
*Nov 6: 220
*COVID
Nov 13: 216
Nov 20: 213

I was curious to see what my weight would do this week, as my new strength program was my focus this week. It doubled my strength building, and cut cardio.

I tend to do well if I can be moderate-extreme intensity on EITHER diet OR exercise on a given week, and then just swap them out periodically as I get bored/need a mental health break.

(starting a new section for my posts this week) NSVs this week: I flexed and finally saw a bicep this week in addition to delts and tris, discovered I CAN function through thanksgiving without pumpkin cheesecake, found some back training deficits which IMMEDIATELY improved my resting posture... back problems are HUGE in my family (it led to my gma's death) so this was a biggie.

[Beavertown]

I kinda like the idea of us deliberately keeping this thread inclusive of people on maintenance/bulking even if it is on the "losing weight" thread. Studies show a stable, reliable community is a key factor in healthy weight maintenance, which is even HARDER than weight loss. It also seems counter-intuitive to kick people off for hitting their goals and moving on to new ones, especially when they could be sticking around to help people and show that it is possible.

To be fair these last two cuts I've been in such a small deficit I've been almost accidentally recomping anyway 😆

I also feel like it might help others aswell as I will put on my figures nutrition wise and hopefully by sticking around others can learn its not always easy putting weight on when not drinking beer or smashing mcdonalds and chocolate.

[Pennywisest]

hopefully by sticking around others can learn its not always easy putting weight on when not drinking beer or smashing mcdonalds and chocolate.

There's definitely value to that. We have a lifter in our group who has to actively gorge himself to maintaining any kind of mass. He's just too wired to be a string bean. Talking to each other definitely makes us appreciate our strengths more.

Any time I catch him ****ting on himself I try to remind him that while I'm still dying on my goal for a pull up, he's over there repping out pull-ups, doing impressive Calisthenics, and generally looking like spiderman.

And of course, he's so lean the strong boys all want his definition, but he envies their sheer size... It's all a circle of comparison.

[mtnmama]

Sept 17th: 210.6 (after 2 weeks maintenance)
Sept 24th: 206.6
Oct 1st: 204.5
Oct 8th: 201.7
Oct 15th: 199.1
Oct 27th: 192.9 (c19)
Oct 29th: 192.2 (c19)
Nov 5th: 193.1
Nov 12th: 192.5
Nov 20th: 193.0 | bf 29.8%

start: 210.6 (9/17/21) | bf 35.7% (9/3/21)
current cut goal: 180-188lbs & bf 29%

*****

ok - did my bf testing and i am extremely stoked to see my new percentage - 29.8% that is just 0.1 from being a loss of 6% since last tested - stoked. i knew i had gone down pretty significantly over last measurement since my clothes are fitting extremely differently. well - the same clothes def don't fit

ok - taking cals back to previous cals - since i have now been around this weight for 3.5 weeks. it's been rough coming off bad virus - but i need to tighten down now. so - here is where i am going back to:

1340cals (120p, 80c, 60f)

good job all those who already checked in!!!!!

[Camarija]

Shredded Santa Plan

• Calorie Deficit for 6 weeks, starting around 500 calorie deficit
• Training Volume starting around Maintenance Volume, slowly ramping up volume
• Training Frequency is 6x a week, Upper / Lower split
• Week 7 will be a deload week around Maintenance Volume & Maintenance Calories
• Goal is shredded by Christmas
• I was around 210 lbs on October 17, 3 weeks ago, but salmonella had me drop weight fast

Physique 200 lbs on Nov 7th after 4 weeks of active rest:
Relaxed Front

Spoiler!

Relaxed Side

Spoiler!

Flexed Front

Spoiler!

Flexed

Spoiler!

Nov 7th : 200 lbs
Nov 14th : 198 lbs
Nov 21st : 195 lbs
Nov 28th :
Dec 5th :
Dec 12th :
Dec 19th :

Notes:

• I thought around 2,300 was a 500 calorie deficit, it appears to be closer to 1,000 calorie deficit, since I'm losing more than a couple lbs a week.
• It may be water weight lost, so I will continue the deficit for one more week, since I feel great energy-wise, not hungry, not losing muscle, meeting my minimum macros, etc.
• Dropping about 380 calories / day this week and replacing bananas with a 500 mg potassium tablet, macros are still safe hitting my minimums
• I'm tracking to lose somewhere around 12 to 15 lbs, and end up between 11% body fat and 13% body fat.
• Training is going well, sessions are short, no brain fog yet.

---

*Oct 30:--
*Nov 6: 220
Nov 13: 216
*COVID

Got 1 holiday party this week, 2 next. Holiday strategy is going to be 1) set specific holiday meals ahead of time, not a holiday "season" 2) stay the F- away from the break room at both of my jobs 3) Treat weight loss the week of a holiday as a bonus.

Yooooo, congrats on bouncing back from covid, keep it up! I like that you thought about strategies around holiday events. I was invited to an unexpected Thanksgiving dinner so I've been trying to plan around it as well! I figured if I cut out calories from the rest of this week, it can balance out my calories from the upcoming expected dinner.

Cheers Keep Going!

Not much weight loss to report this week and I’m certainly not expecting to achieve my 90 kg goal by Christmas / this thread, but I still want to work towards that goal in the coming months.

My waistline has decreased by 4 inches, based on my jeans sizes.

Congrats on losing those 4 inches, that's pretty tough to do. As far as losing the 5 kilos by Christmas, especially during the holiday season it's going to be a little rough, but it's definitely doable to lose 5 kilos in about 6 weeks.

I notice you've been in a deficit for what looks like 8+ weeks? Have you considered taking a week at maintenance before resuming your cut? Sometimes it helps, especially mentally, to take a week break after every 4 to 6 weeks of cutting. When I say break, I don't mean going into surplus, but back towards maintenance.

Cheers bro!

fell into old habits but managed to keep my snacking under control and do some walking.

Hey bro, don't be demotivated. Snacking sucks, it's addictive, and easy to fall into. Honestly, just consider snacking the enemy. Is there any way you can prepare a set of meals beforehand to keep your snacking under control? For example, just have a few sandwiches packed and ready to go, that way you know how much you're limiting you're snacking by setting limits with the sandwiches, you know what I mean?

Cheers!!

Sept 17th: 169.3lb
Sept 24th: 170.4lb
Oct 1st: 170.7lb
Oct 8th: 170.7lb
Oct 15th: 170.0lb
Oct 22nd: 170.0lb
Oct 29th: 170.0lb
Nov 5th: 168.9lb
Nov 12th: 167.1lb
Nov 19th: 166.9lb
Nov 26th:
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

That's a nice slow but steady decrease in weight there! I bet you're conserving all your muscle going that slow, but isn't it taking a bit of a mental toll? Why not increase your deficit to drop somewhere around 0.5% body weight a week at least? That's still within the safety margins of conserving your muscle mass.

Cheers Rapid GOAT!

Nov 12th: 89.8kg/197.9lbs
Nov 19th: 87.5kg/192.9lbs

There was no 'cheat days' this week or meals out.

Mirin' that 5 lb drop bro! Good work!

1340cals (120p, 80c, 60f)

Yoooo!!! I would treasure every gram of carb at that level of cutting! You can do it mtnmama!!!

[Isilya]

Sept 17th: 227.5
Sept 24th: 225.0 (-2.5)
Oct 1st: 223.5 (-1.5)
Oct 8th: 220.5 (-3.0)
Oct 15th: 219.5 (-1.0)
Oct 20th: 214.5 (-5.0)
Oct 30th: 224.5 (+10.0)
Nov 5th: 223.0 (-1.5)
Nov 12th: 222.5 (-0.5)
Nov 19th: 219.5 (-3.0)

Almost back down to my lowest weight during this challenge. Eating a small deficit (-500 to -700 calories) this past week. Not walking or exercising much which is slowing down my loss but I'm not surprised given my deadlines. I'm happy to have the work but it's killing my diet. Oh well I should be done this project next week.

[RapidFail]

Still ticking along...

Goal: 163lb

Sept 17th: 169.3lb
Sept 24th: 170.4lb
Oct 1st: 170.7lb
Oct 8th: 170.7lb
Oct 15th: 170.0lb
Oct 22nd: 170.0lb
Oct 29th: 170.0lb
Nov 5th: 168.9lb
Nov 12th: 167.1lb
Nov 19th: 166.9lb
Nov 26th: 166.3lb
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[RapidFail]

Shredded Santa Plan

• Calorie Deficit for 6 weeks, starting around 500 calorie deficit
• Training Volume starting around Maintenance Volume, slowly ramping up volume
• Training Frequency is 6x a week, Upper / Lower split
• Week 7 will be a deload week around Maintenance Volume & Maintenance Calories
• Goal is shredded by Christmas
• I was around 210 lbs on October 17, 3 weeks ago, but salmonella had me drop weight fast

Physique 200 lbs on Nov 7th after 4 weeks of active rest:
Relaxed Front

Spoiler!

Relaxed Side

Spoiler!

Flexed Front

Spoiler!

Flexed

Spoiler!

Nov 7th : 200 lbs
Nov 14th : 198 lbs
Nov 21st : 195 lbs
Nov 28th :
Dec 5th :
Dec 12th :
Dec 19th :

Notes:

• I thought around 2,300 was a 500 calorie deficit, it appears to be closer to 1,000 calorie deficit, since I'm losing more than a couple lbs a week.
• It may be water weight lost, so I will continue the deficit for one more week, since I feel great energy-wise, not hungry, not losing muscle, meeting my minimum macros, etc.
• Dropping about 380 calories / day this week and replacing bananas with a 500 mg potassium tablet, macros are still safe hitting my minimums
• I'm tracking to lose somewhere around 12 to 15 lbs, and end up between 11% body fat and 13% body fat.
• Training is going well, sessions are short, no brain fog yet.

---

Yooooo, congrats on bouncing back from covid, keep it up! I like that you thought about strategies around holiday events. I was invited to an unexpected Thanksgiving dinner so I've been trying to plan around it as well! I figured if I cut out calories from the rest of this week, it can balance out my calories from the upcoming expected dinner.

Cheers Keep Going!



Congrats on losing those 4 inches, that's pretty tough to do. As far as losing the 5 kilos by Christmas, especially during the holiday season it's going to be a little rough, but it's definitely doable to lose 5 kilos in about 6 weeks.

I notice you've been in a deficit for what looks like 8+ weeks? Have you considered taking a week at maintenance before resuming your cut? Sometimes it helps, especially mentally, to take a week break after every 4 to 6 weeks of cutting. When I say break, I don't mean going into surplus, but back towards maintenance.

Cheers bro!



Hey bro, don't be demotivated. Snacking sucks, it's addictive, and easy to fall into. Honestly, just consider snacking the enemy. Is there any way you can prepare a set of meals beforehand to keep your snacking under control? For example, just have a few sandwiches packed and ready to go, that way you know how much you're limiting you're snacking by setting limits with the sandwiches, you know what I mean?

Cheers!!



That's a nice slow but steady decrease in weight there! I bet you're conserving all your muscle going that slow, but isn't it taking a bit of a mental toll? Why not increase your deficit to drop somewhere around 0.5% body weight a week at least? That's still within the safety margins of conserving your muscle mass.

Cheers Rapid GOAT!



Mirin' that 5 lb drop bro! Good work!



Yoooo!!! I would treasure every gram of carb at that level of cutting! You can do it mtnmama!!!

I started cutting on 11th October, so I've been going for 7 weeks and have dropped 6.4lb so far. My strategy has been a ~750 calorie deficit on weekdays and maintenance on weekends, with a 1 week diet break every 5 weeks when I deload. So I'm only at a deficit for 20 days of every 35.

[JSim83]

Good week again and I was able to hit the target weight. Once again I exited the obese category (BMI). Last couple of years my weight has been hovering between 93-99kg and now I really feel that want to exit the "obese" category for good and stay permanently under 90kg (once I get there). My plan right now is to have one week diet break starting at Christmas eve and then continue at least another 3 months of cutting. At the end om March I should be well under 90kg if I can keep this pace.

Oct 1st: 98.8 kg
Oct 8th: 98.3 kg
Oct 15th: 97.7 kg
Oct 22nd: 97.1 kg
Oct 29th: 96.6 kg
Nov 5th: 96.1 kg
Nov 12th: 95.5 kg
Nov 19th: 95.0 kg
Nov 26th: 94.5 kg
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th:

[Beavertown]

Sept 17th: 91.8kg/202.4lbs
Sept 24th: 90.6kg/199.7lbs
Oct 1st: 90kg/198.4lbs
Oct 8th: 90.7kg/199.lbs
Oct 15th: 90.1kg/198.6lbs
Oct 22nd: 88.7kg/195.5lbs
Oct 29th: 88.5kg/195.1lbs
Nov 5th: 89.8kg/197.9lbs
Nov 12th: 89.8kg/197.9lbs
Nov 19th: 87.5kg/192.9lbs
Nov 26th: 87.7kg/193.3lbs
Dec 3rd:
Dec 10th:
Dec 17th:
Dec 24th

Average calories 2331
Average protein 225g

Upped my activity levels this week with a few extra miles of walking and a little bit of hiit at the end of each workout.
Going to turn the screw each week on the calories and keep my protein higher than I usually have it.
Only 4 weeks left to squeeze the juice on this cut.
Hoping to be 15% Bf at least so I'm ready for a few months of eating more and getting my strength levels higher.
Definitely mentally ready for eating in a surplus and adding some size/strength.
Its been a long run since September 2020 when I started at 110.2kg