T Nation

Cut Results (w/ DEXA!)


#1

I just finished a relatively long cut from 194 to 168 lbs and thought I might as well post about it, especially since I had 2 DEXA scans done so have some hard data to compare which might be interesting to people.

Basically, I over-bulked over the winter even though I really should know better at this point, and ended up at 194 lbs at the beginning of April. This is the heaviest I had been in years and I was definitely getting fat-ish.

I started cutting gradually at first just by reducing calories and got a DEXA scan in May, really just out of curiosity. The results -- that I was carrying 43 lbs of bodyfat, 22.7% - surprised me, but also served to motivate me to get a lot leaner, as quickly as possible. So that's what I did.

Summary of DEXA results: in 12 weeks I went from 189 lbs 22.7% bodyfat to 168 lbs at 10.2%. The most surprising factor to me was that I actually gained 4.4 lbs of LBM in this time. I was not expecting that at all, first because I was in a big caloric deficit, and also because I had been training hard trying to maximize muscle growth in the previous 9 months... so figured I had kind of "maxed out" potential. Apparently I was wrong, though I should point out that of the 4.4. lbs, 3.7 lbs was in the legs. Which I guess is plausible, since I hadn't been training legs that hard in the previous few months and started doing high reps squats (10+ reps) for the first time in a long time during the cut.

Before and after pics below.


#2

1


#3

2


#4

3


#5

4


#6

5


#7

DEXA


#8

Great work…your shoulder structure is nice.


#9

Awesome results.

Any insight into how you went about doing this?


#10

.


#11

22.5% might seem high, but a dexa scan also measures visceral fat.

Good work.

Put some arms on that thing


#12

nice work mate! Life’s better with abs


#13

Thanks guys. I’m quite pleased with the results.

dt79 you crack me up. Nice pic.

As far as what I did… as mentioned, I started just by lowering calories to a moderate deficit, and was losing about 1 lb / week, perhaps a bit less. After the DEXA I realized that if I continued at that rate it was going to take me 5 months to drop the weight, way too long for my taste. I then did 12 days of Lyle McDonald’s “Rapid Fat Loss” protein-sparing modified fast and lost about 5 lbs. I had to travel for a week after that, including a bachelor party, so I did a diet break where I ate whatever I wanted, including booze and ice cream. When I got home I started with the plan I used to drop most of the weight. That plan was:

2 on / 1 off lifting schedule with the following split: Chest/Biceps, Legs/Abs/Power Clean, (off), Shoulders/Triceps, Back.

I lifted heavy as usual but tried to gradually lower rest times between heavy sets, from 4-5 minutes to 3, even 2 sometimes. With the assistance / not heavy work I kept rest times short and reps high, and incorporated some constant tension / occlusion work. Sometimes rest-pause on the final sets. I also would finish each workout except leg day with loaded carries – bearhug walks, overhead walks, farmer walks as recommended by CT. In the last few weeks I added 10 minutes HIIT intervals on the stationary bike at the very end of each session. I also walked to and from the gym every day, which is 20 minutes each way, incline/decline walking. Diet for lifting days was based on Jordan Feigenbaum’s recommended fat loss macros – 1.25 g/lb protein, 1 g/lb carbs, .27 g/lb fat.

On “off” days I did cardio, usually a long hike in the morning with 4-8 sprints, either uphill or flat. I’d also modulate the calories down on off days, usually by dropping carbs to 100g or so, sometimes decreasing fat or protein a little, and occasionally doing something extreme like a MAG-10 pulse fast. I believe I did 3 of these during the entire cut. Toward the very end I added post-dinner walks as well, just for 30 minutes or so.

This plan worked very well for me in that hunger was really never an issue at all. It did require a lot of time, though – I’d say I averaged over 2 hours of exercise every day.


#14

[quote]Yogi wrote:
nice work mate! Life’s better with abs[/quote]

I’m quickly finding that out!