First successful cut

[userKCE2FBSXXR8]

Ive had a lot of unsuccessful attempts to cut in the past but now, i am claiming to have my first successful cut!



First part(reached)
Starting weight: 74kg
Current weight: 71 kg
Target weight: 65kg
Current bf: ? (Pic in body space)
Target bf: 12%


Second part
Current weight: 64kg
Target weight: 60kg
Current bf: 18ish %
Target bf: 12%
Age:28

Supplements:
2 scoops whey
5g creatine
Fish oil
Vit c and d
Multi vits

Workout:
3 days split: pull, push, legs

Week 0: 71kg
Week 1: 70.3kg
Week 2: 60.9kg
Week 3: 69.1kg
Week 4: 68.8kg
Week 5: 67.9kg
Week 6: 67.3kg
Week 7: 66.8kg
Week 8: 66.0kg
Week 9: 65.9kg
Week 10: 65kg
Week 11: 64.8kg
Week 12: 64.4kg
Week 13: 64.5kg(diet break/birthday week)
Week 14: 64.7kg(Diet break/ 4 days out of town)
Week 15: 63.9kg
Week 16: 63.6kg
Week 17: 63.4kg
Week 18: 62.7kg
Week 19: 63.5kg
Week 20: 61.8kg

[userKCE2FBSXXR8]

Today is leg day.
8x4 db squats
8x4 db dl
12x3 leg press
8x3 db front squats
6x3 db walking lunges
12x3 db calves raise
30mins basketball

I weighed myself in the morning after peeing and my weight was 70.6 kg.

Macros:
Protein: 133g
Carbs:164g
Fat:45g
Total cals: 1537

[userKCE2FBSXXR8]

Push day:
3x8 db bp
3x6 standing db sp
3x8 inclined db bp
3x10 arnold press
3x10 db flies
3x12 db side lats
3x8 overhead db triceps ext
3x12 db triceps kickback
Abs:
3x12 leg raise
3x14 db side bend
1hour shooting basketball

Macros:
Protein: 134g
Carbs: 142
Fat: 77
Total Cals: 1744

[userKCE2FBSXXR8]

Yesterday, i did 15 mins treadmill and some burpees and abs workout. Macros yesterday was not very good but i did track them and it might be around 1800 cals.

Every Monday, the community gym is closed so it will be a rest day today.

Played basketball for 30mins.

Macros:
Protein: 120
Carbs: 210
Fat: 43
Total Cals: 1644

Weekly weight check: 70.3kg

[userKCE2FBSXXR8]

Pull day, it is!

4x8 db rows
4x8 db dl
3x10 db onehand row
3x10 db pull over
3x14 db biceps curl
3x14 db hammer
3x10 db biceps concentration
3x3 pull ups(poor form, trying)
40mins shooting basketball


Macros:
Protein: 130g
Carbs: 123g
Fat: 49g
Total cals: 1405

[userKCE2FBSXXR8]

Today is leg day.
8x4 db squats
8x4 db dl
10x3 db front squats
7x3 db walking lunges
14x3 db calves raise
4x3 chin ups(better form than pull ups /swt)

Leg press machine is currently not available. Any alternative to leg press or above exercises are already enough?

Macros:
Protein: 127g
Carbs: 133g
Fat: 42g
Total cals: 1373

Food diary from MFP: imgur link + /a/6FneiE1

[userKCE2FBSXXR8]

Abs/forearms day:

5mins walking
3x8 decline db bp
3x5 dips
3x12 db shrugs
3x40secs farmer's walk
3x14 db forearm curl
3x14 leg raise
3x9 side leg raise
3x14 side bend
3x50secs plank
3x30secs hanging on a bar
40mins basketball

Macros:
Protein: 135g
Carbs: 135g
Fat: 52g
Total cals: 1504

[AncientYouth]

you have lost about 6 lbs and 18lbs from your goal, how is that successful?

its a start

[userKCE2FBSXXR8]

you have lost about 6 lbs and 18lbs from your goal, how is that successful?

its a start

Its not yet successfull, i am just claiming to be one for motivation. One day, hopefully, it will be...

[userKCE2FBSXXR8]

Push day:
3x8 db bp
3x8 db sp
3x9 inclined db bp
3x10 arnold press
3x12 db flies
3x12 db side lats
3x9 overhead db triceps ext
3x12 db triceps kickback

Macros:
Protein: 122g
Carbs: 154g
Fat: 41g
Total cals: 1413

Might get some popcorn later for movie night..

[userKCE2FBSXXR8]

Pull day:
4x8 db rows
4x8 db dl
3x8 db onehand row
3x12 db pull over
3x14 db biceps curl
3x14 db hammer
3x3 pull ups

Macros:
Protein: 98g
Carbs: 162g
Fat: 79g
Total cals: 1717

Had a not so good macros today, ate pasta and avocado shake. Tomorrow is another day.

[userKCE2FBSXXR8]

Leg day:
4x8 db squats
4x8 db dl
3x10 db front squats
3x8 db walking lunges
3x14 db calves raise
3x14 hanging leg raise


P: 115g
C: 147g
F: 51g
Total cals: 1471

[userKCE2FBSXXR8]

No workout day!!

Current weight: 69.9kg
Last week weight: 70.3kg


P: 123g
C: 147g
F: 34g
Total cals: 1319

[userKCE2FBSXXR8]

Push day:
4x9 db bp
3x7 db sp
3x10 inclined db bp
3x6 arnold press
3x12 db flies
3x12 db side lats
3x10 overhead db triceps ext
3x12 db triceps kickback
3x4 Chin ups
40 mins shooting basketball

Macros
P: 125g
C: 140g
F: 50g
Total cals: 1460


I have been cutting for almost 6 months already though for first 3 months, my nutrition was crap. I am worried about my progressive load since i cannot add weight anymore. I am planning to continue cutting for the next 3 months. Any thoughts?

This past few weeks, my nutrition was on point and steadily losing 0.4kg per week which is a sign that im on the right track.

[userKCE2FBSXXR8]

Pull day;
4x9 db rows
4x8 db dl
3x10 db onehand row
3x10 db pull over
3x10 db biceps curl
3x9 db hammer
3x4 pull ups
30mins shooting basketball

Macros
P: 143g
C: 146g
F: 58g
Total cals: 1628

[userKCE2FBSXXR8]

Abs/forearms day:

2.5kms Treadmill HIIT
3x14 db shrugs
3x40secs farmer's walk
3x15 db forearm curl
3x10 leg raise
3x10 side leg raise
3x14 side bend
3x50secs plank

Macros
P: 131g
C: 115g
F: 53g
Total cals: 1427

[MilkforBrains]

Pics

[userKCE2FBSXXR8]

Pics

I have pictures in bodyspace taken March 1. I will be uploading my next progress pic on April 1. May i know why you are asking? Thanks!

[userKCE2FBSXXR8]

Leg day:
4x10 db squats
4x8 db stiffed dl
3x11 db front squats
3x8 db walking lunge
3x14 db calves raise
3x4 pull ups
30mins shooting basketball

Felt good today, i weighed myself in the morning and it was 69.1kg. My lighest weight in two years when I did keto.

Macros
P: 122g
C: 153g
F: 43g
Total cals: 1448

[userKCE2FBSXXR8]

Push day:
3x9 db bp
3x7 db sp
3x6 inclined db bp
3x6 arnold press
3x10 db flies
3x8 db side lats
3x6 overhead db triceps ext
3x10 db triceps kickback
3x4 Chin ups


Progress pic @68.9kg: pls check my bodyspace


Macros
P: 121g
C: 175g
F: 35g
Total cals: 1417

[userKCE2FBSXXR8]

Pull day;
4x9 db rows
4x10 db dl
3x10 db onehand row
3x10 db pull over
3x10 db biceps curl
3x10 db hammer
3x4 pull ups

[userKCE2FBSXXR8]

Leg day:
4x10 db squats
3x8 db stiffed dl
3x14 leg press
3x10 db front squats
3x8 db walking lunges
3x14 db calves rais

Last week weight: 69.9kg
Current weight: 69.1kg

Macros:
P: 120g
C: 138g
F: 46g
Total cals: 1399

[userKCE2FBSXXR8]

Push day:
3x10 db bp
3x8 db sp
3x7 inclined db bp
3x7 arnold press
3x8 db flies
3x14 db side lats
3x8 push down
3x10 db triceps kickback
3x4 pull ups


Macros:
P: 129g
C: 136g
F: 46g
Total cals: 1432

[userKCE2FBSXXR8]

I was not able to go to gym yesterday but i did play basketball for 40mins.

Today is Pull day;
4x10 db rows
3x8 db dl
3x8 Lat Pull down
3x10 db onehand row
3x10 db pull over
3x10 db biceps curl
3x10 db hammer
3x4 pull ups
40mins Basketball


Macros:
P: 136g
C: 127g
F: 38g
Total cals: 1355

[userKCE2FBSXXR8]

Leg day:
4x7 db squats (inc weight)
3x10 db stiffed dl
3x12 db front squats
3x8 db walking lunges
3x14 db calves raise

Leg press machine is not usable again.... I will be enrolling to a commercial gym once the return to office begins so that i will have access to barbells.

[userKCE2FBSXXR8]

Abs/forearms day:

2kms Treadmill HIIT
3x14 db shrugs
3x40secs farmer's walk
3x15 db forearm curl
3x10 side leg raise
3x50secs plank

[userKCE2FBSXXR8]

Pull day:
3x12 db rows
3x10 db dl
3x7 Lat Pull down
3x10 db onehand row
3x10 db pull over
3x11 db biceps curl
3x10 db hammer
3x4 pull ups




Last week weight: 69.1kg
Current week weight: 68.8kg

Had a nice two cheat meals last weekend(500 to 700 cals each), my tummy was satisfied but my weight loss this week compared to last week is a bit low. Hoping its only water weight since i planned these cheat meals by consuming below my target macros on some weekdays last week.

Today's macros:.
P: 142g
C: 128g
F: 39g
Total cals: 1381

[userKCE2FBSXXR8]

Leg day:
4x7 db squats(inc)
3x10 db stiffed dl
3x12 leg press
3x12 db front squats
3x8 db walking lunge
3x14 db calves raise

Morning weight: 68kg

Macros:
P: 128g
C: 41g
F: 127g
Total cals: 1349

[userKCE2FBSXXR8]

Push day:
3x7 db bp
3x10 db sp
3x6 inclined db bp
3x7 arnold press
3x8 db flies
3x14 db side lats
3x8 push down
3x12 db triceps kickback
3x5 Chin ups

I have uploaded my progress pic for this month in my body space.

[userKCE2FBSXXR8]

4/12/2022 Pull day:
3x10 db rows
3x10 db dl
3x8 Lat Pull down
3x10 db onehand row
3x8 db pull over
3x11 db biceps curl
3x8 db hammer

4/13/2022 Push day:
3x8 db bp
3x8 db sp
3x6 inclined db bp
3x6 arnold press
3x10 db flies
3x14 db side lats
3x12 push down
3x12 db triceps kickback