Hello T Nation. I’m a 33yo male, 178cm. Because of the coronavirus and the lockdown, unable to go to the gym, I figured might as well use that time to cut and lose all the fat from poor dieting once and for all. My goal is to reach between 10-12%. Obviously I want to save as much muscle and strength as I can, but I’m not a professional so performance loss is irrelevant, my goals are purely aesthetic.
I started my cut on March 21th, 9.5 weeks ago. I was weighting 84.5kg. Estimated BF between 20-23%, hard to say…
Before the lockdown I used to train 5/3/1 4 days a week, plus a crossfit WOD twice a week. My PR were approx 1/2.5/3/3.5 plates. Now I only do bodyweight workouts at home 3 times per week (this one:
, however I take rest between exercies, but increase reps and backpack weight from one session to the next). Obviously this isn’t ideal and I probably lost a great deal of strength, but I’d rather get lean once and for all and then resume a very clean diet and training with a solid foundation. Strength will be back quickly.
I practice intermittent fasting, it’s been 3 years. I eat between 1pm and 9pm. I train the morning, fasted. I usually take EAA before the workout and BCAA during. I’ve been diagnosed with low T 6 weeks ago and put on TRT. I’m still tweaking the protocol but so far I take 50mg of test E, twice a week. This might affect how the cut is going.
My estimated maintenance calories were 2400. I started the cut at 2200. I lost about 1kg the first week, then stalled. Reduced calories to 2000. Still stalling, reduced the calories to 1900. Added light jogging twice a week. After the third week I was still hovering between 83 and 84kg, so I reduced further to 1800kcal. Even with that the scale wouldn’t go down.
So I basically said fuck it and went keto on april 18th, almost a month after the beginning of the cut. The day before I stuffed my face with one of the most decadent burger meal ever, and I fucking loved it. Transition was smoothless, most likely because it wasn’t my first drill. No keto flu. Bumped hydration to 4L of water a day.
My daily macros are: 25g carbs (4%), 170g protein (30%), 169g fat (66%). I don’t have cravings, I don’t do cheat meals.
It has now been 2 weeks. I went from 83.5kg to 79.8kg as of this morning. I was at 1800kcal at first, but slowly increased as I found the weight loss a bit quick (not counting all the water weight loss). This week, I lost 1.3kg which is a bit much for my taste (planning to lose 500g-800g max per week).
Here are some before keto / today pics:
. The scale did move, thanks to keto, but I don’t really look leaner. The fat I have on my stomach when I pinch seems more or less the same than 2 months ago.
What do you guys think? Did I screw up the first months by reducing calories too quickly and tanked my metabolism? Any glaring mistake that I should correct? Or advice? Or is everything going smooth and I’m just paranoid? Does my body just reacts better to keto? What BF am I currently? I estimate around 19%.
Also, I use no supplements whatsoever, should I take any? I have very little knowledge in supplementation, and considering how costly it is, I’d be comfortable taking only stuff that make a big difference.
Last question, what about a card refeed or a bump in calorie once per week to “restart my metabolism” ? Is it absolute bullshit or will it help me reach my goals faster?
If you’ve made it here, thanks a lot for reading me.