2 months into my cut - progress pic

[BW86]

Figured I'd post a pic of my progress so far. I started on April 1 weighing in at 222lbs. Today I'm 200lbs.

~1000 calorie deficit. I calculated my TDEE at 2800cals so I'm eating just under 2000cals a day. Using MyFitnessPal to count my calories. Trying to eat ~160-170g of protein a day.

My goal is to hit 170-175lbs then do a slow bulk.

I do weight training for 30-45min then hop on the elliptical for 20min 4-5 days a week.

What do you guys think? Any advice?

 

[rga]

You seem to be making consistent progress by exercising regularly and tracking your caloric intake. My advice would be to keep doing what you're doing; don't ask for advice you don't need.

Good job; keep it up!
:thumbsup:

 

[blackdogdeek]

How tall are you?

I'm 5'6" and since 7 April I've been cutting on 2079 calories a day (maintenance calories - 300 calories) with 166g of protein. I started at 185 lbs and this morning I was at 168 lbs.

Congrats!

 

[BW86]

5'10 & thanks!

Also congrats on the weight loss :thumbsup:

 

[RandomWords]

My advice would be to keep doing what you're doing; don't ask for advice you don't need. Good job; keep it up!

+1

 

[Maximilian]

Congrats man! Very visible difference. +1 to what rga said.

 

[Nograts]

What kind of foods/recipes are your go-to's?

 

[BW86]

Thanks guys!

What kind of foods/recipes are your go-to's?

Lots of Chicken breast, turkey burgers and tuna (maybe not lots of tuna - max of a can a day). I drink two whey protein shakes a day as well.

I've also been supplementing my diet with unsalted peanuts if I don't hit my calorie goal. Should I worry about the poly/monounsaturated fats?

 

[rga]

No. Keep it simple. Eat enough protein to maintain/increase muscle mass while keeping total calories under maintenance. It really is as simple as what you've been doing. Don't get hung up and start worrying about consuming particular types of fats, proteins and carbs.

 

[BW86]

No. Keep it simple. Eat enough protein to maintain/increase muscle mass while keeping total calories under maintenance. It really is as simple as what you've been doing. Don't get hung up and start worrying about consuming particular types of fats, proteins and carbs.

Thats what I figured. Thanks

 

[lsd]

Nice job. I also started a cut back in January but I took a different route than you. I'm 5'9" and I was 215 and now I'm 172. I I took a month long break in April when I went on vacation. I choose to do the power 90 workout along with a huge calorie deficit, sometimes going as low as 1200 calories and I make sure I get at least 60g protein per day.
I was initially worried about muscles loss but I doubt that ever happened, I see a big difference in my upper and lower body.
As long as your routine works for you just keep doing what you're doing.

 

[BW86]

Nice job. I also started a cut back in January but I took a different route than you. I'm 5'9" and I was 215 and now I'm 172. I I took a month long break in April when I went on vacation. I choose to do the power 90 workout along with a huge calorie deficit, sometimes going as low as 1200 calories and I make sure I get at least 60g protein per day.
I was initially worried about muscles loss but I doubt that ever happened, I see a big difference in my upper and lower body.
As long as your routine works for you just keep doing what you're doing.

Nice! Do you have any pics you could share?

 

[lsd]

Nice! Do you have any pics you could share?

I wish haha, I look like a zebra with all the stretch marks on my belly. I'm too embarrassed to post any.

 

[BW86]

Heres an update for my 3 month progress. Not much of a difference visually but I lost an additional 10 lbs.

Eating ~1700 calories a day now down from ~2000 when I started.

I figure I'll continue till Sept. 1 then up my calories and start slow bulking.

1st pic is at 222lbs(April 1), 2nd at 210lbs(May 1), 3rd at 199lbs(June 1), 4th at 188lbs(July 1)

 

[marmasatt]

Heres an update for my 3 month progress. Not much of a difference visually but I lost an additional 10 lbs.

Eating ~1700 calories a day now down from ~2000 when I started.

I figure I'll continue till Sept. 1 then up my calories and start slow bulking.

1st pic is at 222lbs, 2nd at 210lbs, 3rd at 199lbs, 4th at 188lbs

That's awesome. Nice job! You don't look like a big guy. I guess your starting weight was quite a bit but if I had to guess I'd say you were 170 in that most recent July picture. What's your height?

 

[aawinterson]

Great work so far.. Keep it up! I lost great amounts of fat eating a high fat diet. Was exercising 5 times per week (weight training) and eating lots of fish and roasted vegetables, always cooking everything in coconut oil.

 

[BW86]

That's awesome. Nice job! You don't look like a big guy. I guess your starting weight was quite a bit but if I had to guess I'd say you were 170 in that most recent July picture. What's your height?

Thanks, I have my weight listed above the pictures - height is 5'10

1st pic is at 222lbs, 2nd at 210lbs, 3rd at 199lbs, 4th at 188lbs

 

[Koing]

Thanks, I have my weight listed above the pictures - height is 5'10

Great job mate!

Just keep it up and you will get to where you want to be. We all have different builds but you are dropping CONSISTENT weight which is fantastic!

Koing

 

[IHateMyJob2004]

Goodwork!

 

[sm625]

That's too much protein for a target weight of 175lbs. You could easily cut that in half and still be able to gain muscle mass just as easily. The extra protein just works your liver and makes you fart more.

Also, isnt it better to do the weight training after the cardio?

 

[CPA]

starting to see some abs. Good job. BTW, how old are you?

 

[BW86]

That's too much protein for a target weight of 175lbs. You could easily cut that in half and still be able to gain muscle mass just as easily. The extra protein just works your liver and makes you fart more.

Also, isn't it better to do the weight training after the cardio?

meh - I'm not killing myself to get to ~150g protein a day(I'm usually around 130-140g a day). It's actually quite easy and I don't get any protein farts, so I guess that's a plus. I've always read that you should get anywhere from .65g-1g of protein per lb of body weight so that puts me anywhere from 120g to 185g a day. The diet is working for me so I'm not going to change a thing.

I started with cardio first, but I found that I can squeeze more reps out if I do cardio second as I'm not as tired. Lifts aren't increasing but they aren't decreasing so I guess I'm happy. I'm not really looking to build muscle right now - just preserve what I have.

starting to see some abs. Good job. BTW, how old are you?

Thanks, I'm 28 - 29 in Oct.

 

[WhoBeDaPlaya]

What's your resistance training routine?

I've been doing a simple combination of overhead presses, butterflies (front and back), and curls, four times a week, increasing weight by 10lbs every ~1.5 weeks. More to prevent muscle loss while cutting, and thus far, seems to be alright.

If there's something I could be doing that is more effective, that would be great!

 

[blackdogdeek]

If there's something I could be doing that is more effective, that would be great!

Squats and deadlifts.

 

[BW86]

What's your resistance training routine?

I've been doing a full body routine, but with machines (Yeah I know, not the best - currently at Planet Fitness cause its only $10 a month). I'm going to change gyms when I start slow bulking so I have access to squats, benches and deadlifts. But I usually use the lat pulldown, seated overhead press, vertical press, preacher curl, leg press,lower back extension and cable crunch machines. I also do leg raises and dips. 3 sets of 8-10 on each.