February 25 I was at 213 and probably 20% BF. Now I’m 180 and probably 10%. (I’m 5’8)
I went through two cutting phases with a 2 week break in between. For the first half lifting I did a 4 day a week full body routine with olympic lifting and generally heavy lifting. I didn’t have any extra ESW and relied mostly on nutrition.
It was pretty much Thib’s cutting guidelines. Near-zero carbs except for a carb-up day. During/after the workout I had whey+glutamine+BCAAs. I got to 194 and probably 14% BF after this first phase.
The next phase was much tougher. I did a different full-body heavy lifting olympic lifting program, started losing strength and went to 5/3/1, where my strength largely stabilized.
I stalled for a couple weeks in my fat loss, then cut calories further and added morning cardio. Meals of steak+broccoli turned into a can of sardines+a serving of Metabolic Drive. I’m probably getting around 1700-1800 calories a day right now.
In addition I added fasted morning cardio on my off-days, and eventually to my upper body lifting days too.
I also had to limit my drinking when I’m out:/
Now I’d like to have lower BF%, but at this point I’ve cut for too long and it’s about time for a clean bulk phase. This time around I definitely don’t want to go about 12% BF and definitely don’t want to balloon up again, so I plan to keep nutrition the same except for the peri-workout nutrition protocol described. I definitely can’t have any carbs outside this window, nor can I have the overall high calories I used to have, so this means the cutting phase has resulted in a general change of nutrition lifestyle (which was already low on carbs). I’m definitely ready to pack on some meat though. From the last bulk I learned that Chad Waterbury’s programs are a worthless POSs but WestSide has always been a solid template. This time around I plan to do DC and then I, Bodybuilder with emphasis on Bench and Triceps.
I liked how I held off adding the cardio until the last phase. Saving my biggest guns clearly made a difference.
I’ll add before/after pictures below