T Nation

Looking for Cutting Advice


Hey guys, I don’t post much but been a member a while reading what I can and figured I’d ask for some advice.

24 yrs old, 182 lbs. Not sure my bf % hoping someone could make a good guess. I’d guess 12% My goal is to become leaner into the 8-10% bf range where my abs are clearly hard without flexing

Typical diet:

10:30 - Protein Shake (43P, 5C, 3F, 219C)

11:00 - GYM

12:15 - Protein Shake (43P, 5C, 3F, 219C) + fruit (2P, 14C, 0F, 64C)

14:00 - 1 egg (6P, 0C, 5F, 69C) + 3 whites (21P, 0C, 0F, 84C) + organic salad (3P, 12C, 0F, 60C) + tbsp olive oil (0P, 0C, 14F, 126C)

4:15 - Tuna/salmon can (24P, 0C, 1F, 105C) + 10 nuts (2P, 3C, 6F, 74C) + 1.5 tbsp flaxseed oil (0P, 0C, 21F, 189)

6:30 - 1 chicken breast (40P, 0C, 1F, 169C) + mixed vegetables (3P, 12C, 0F, 60C)

9:00 - Protein Shake (43P, 5C, 3F, 219C)

230 grams P = 920C
56 grams C = 224C
57 grams F = 513C
= 1657 Calories
= 55%P/14%C/31%F

Workout:

Monday: Chest/tris (superset with 30 sec rest: dips/db presses/etc with close grip tri db presses/cables for tris/skulls/etc in the 8-12 rep range)

Tue: HIIT treadmill, abs

Wed: Back/Bi (superset with 30 sec rest: chins/lat pulldown/rows/etc with typical bicep db exercises in 8-12 rep range)

Thur: 6mph treadmill jog, abs

Fri: Legs/shoulders (leg presses and machine squat…started at new gym recently and doesn’t have a barbbell so have to make do with machines) Db shoulder presses, etc.

Sat: jog and HIIT mixed together, abs

Sun: Rest.

Often do random days of fitness testing and other things to shock the body like recently doing 100 dips/100 chins/100 various crunches in 10x10.

After taking a picture I realize my back isn’t very developed and not sure why. I perform typical back exercises quite hard…


Back shot…

182 pounds, and 1657 calories a day? brilliant. Keep up the good work.

I would suggest going to walgreens and buying the fat burners next to the register…also eat carrots and rice cakes…you could def lose some fat off those bones…

you’ll be looking cut soon…keep us updated man

you should stairstep your cal intake. so like if youre taking in 1500 now, go to like 1300,1400,1500,1400,1300

work on carb cycling too or are you already doing that?

as far as your training, do more incline treadmill. i think you could get down to 7% or so if you do your shit right bro. anyway, looking good man & good luck with the cut youll prob be ripped after.

Do you by any chance have a running shoe handy?

Dude your back is not developed because you are not eating enough!

Why do you want to cut? can you show me an example picture of what you would like to look like please?

you want to have an everyday body fat level of 8%? that’s pretty low and very difficult to maintain for long periods of time without extreme dietary restrictions. Your abs already appear visible and you are probably over 12% now anyway. And where the hell are all these gyms in the world that everybody claims don’t have barbells.

I wouldn’t recommend cutting at your current body composition, unless you’re aiming for the starving look. If so, up the cardio.

I love your denim short-shorts. Do they come in hetero?

Many people think that starving themselves is a bad idea for weightloss, but I’ve got some great news for you!

A starvation diet does not mean the absence of food. It means cutting the total caloric intake to less than 50% of what the body requires. The body responds by using its own reserves to provide energy, and these reserves are not just the body`s extra fat.

Initially, glycogen stores are broken down for energy. Glycogen is the storage form of carbohydrate in our body (in case you haven’t read anything on this site). There is little glycogen available so this energy source is depleted during the first hours of starvation. When glycogen is used, water is released which is noticed as a drop in weight on the scale. These labile stores are quickly replenished when feeding is resumed which is noticed by an increase in weight, so make sure that you do not rehydrate!!

The individual`s initial weight when starting a starvation diet will dictate to what extent fat is lost. Those individuals who are not obese (Body Mass Index (BMI) < 30) will tend to lose their lean body mass more easily and quickly than those who are obese (but you shouldn’t worry about that because you don’t really have any muscle anyways).

Some somewhat negative effects may happen when these smaller individuals decide to go on a starvation diet because the lean mass that is lost may come from organs such as the heart, but don’t worry about that either. In the 1970`s there were several deaths resulting from starvation-type diets. Death is a rare side effect, though.

So basically, since you do not have much muscle let alone lean muscle, you shouldn’t worry about any side effects. You’ll get those sexy abs that you’re looking for in no time if you hop on the starvation train!

I don’t think my pictures are doing me justice to my overall body size. They seem quite zoomed out (shrunken photo after uploading here)…

Rasclot123, thanks for the advice but not really interested in fat burners which I don’t think work (but never tried). If people here say they try though let me know.

LiveFromThe781, I naturally calorie stairstep by not always eating exactly the same everyday. Same with having a higher carb day.

Electric_E, sweet guv’nor pic =) I’ve tried being bigger, up to 215 lbs, but it just isn’t what I want in my life right now. I just want to be around 175-185 lbs year- round and specifically with well defined abs.

robo1, I’m not particular about %'s. Like I said I’m not even sure what I % am or what % I would be at my ideal size. And it’s just a free gym at my old University I went to, didn’t feel like paying for a better gym membership when not bulking up.

Random picture I found of someone online to show what I would like to look like abs-wise and body wise. I figured it’s best to get my bf % down a bit (ppl say get to 10% first) then slowly eat my way up to having a bit more muscle mass??

http://www.samesamepicture.com/test/anim/builder01.gif

cheers, thanks for the replys!

ok…i thought this was a joke at first now im actually to starting think this guy is serious. you shouldnt cut at all, you have no muscle. put on 20 lbs first and then re-consider what you want to do.

that picture in the link just made my day…hahaha

LOL, the shorts are hiked up to show my legs. They actually go below my knees.

Maybe uploading my picture elsewhere helps. Hope it doesn’t load to slow… let me know.

Explore John Smith

I’m not trying to say by any means I’m big or whatever just that I don’t think I’m as skinny as the picture uploading here might show.

The random person picture I posted isn’t what I expect to look like cutting a few lbs down, was just a quick link i found ok. And why does everyone have to be 200lb+ huge bodybuilder? Some people just want to look lean and cut and healthy which my gf and most girls I know often prefer.

Do you know where you are? You’re in the jungle baby! You’re gonna’ diiiiieeeeeeee!

[quote]john551 wrote:
The random person picture I posted isn’t what I expect to look like cutting a few lbs down, was just a quick link i found ok. And why does everyone have to be 200lb+ huge bodybuilder? Some people just want to look lean and cut and healthy which my gf and most girls I know often prefer. [/quote]

I agree with you dude. Not everyone has to be above 200 lbs. But the thing is that youre obviously not a really short-short guy. You look like you have chicken legs. Im not saying that to try and hurt you or whatever. But the thing is that if you “cut” right now your going to go from chicken legs to toothpick legs, because they just dont look all that muscled. Go find out what your BMI is. If its normal right now, subtract 10 pounds for ‘cutting’. Its probably going to be on the low end of normal.

Maybe Im wrong. Someone tell me if I am, and send me a message explaining it, seriously. This is a bodybuilding site, people here want to be bigger then the norm.

Dude I also would not recomend cutting but if thats what you want then go for it! Your diet looks prety clean right now. Have you been droping wheight on this diet? If so stick with it! If not Cut 250 more calories, probly from the protein your carbs are low enough!

And just up the Cardio but again id suggest gaining a little muslce like 10-15 pounds then shed a little fat youd look much more impresive a ripped and full looking 195 then you would a skinny and flat 175 or so but its your call!
Happy Lifting!

[quote]john551 wrote:
I don’t think my pictures are doing me justice to my overall body size. They seem quite zoomed out (shrunken photo after uploading here)…

Rasclot123, thanks for the advice but not really interested in fat burners which I don’t think work (but never tried). If people here say they try though let me know.

LiveFromThe781, I naturally calorie stairstep by not always eating exactly the same everyday. Same with having a higher carb day.

Electric_E, sweet guv’nor pic =) I’ve tried being bigger, up to 215 lbs, but it just isn’t what I want in my life right now. I just want to be around 175-185 lbs year- round and specifically with well defined abs.

robo1, I’m not particular about %'s. Like I said I’m not even sure what I % am or what % I would be at my ideal size. And it’s just a free gym at my old University I went to, didn’t feel like paying for a better gym membership when not bulking up.

Random picture I found of someone online to show what I would like to look like abs-wise and body wise. I figured it’s best to get my bf % down a bit (ppl say get to 10% first) then slowly eat my way up to having a bit more muscle mass??

http://www.samesamepicture.com/test/anim/builder01.gif

cheers, thanks for the replys!
[/quote]

How come everyone except for me and Mobooto got responses to their “replys?” I feel like you’re discriminating against us…

Dude, the guy in your goal picture has much more muscle than you do. I would quit worrying about what you weigh and start worrying about how you “look.”

To look like that guy you need to grow your muscle base quite a bit. It will require you to eat lots of healthy food filled with protein and fiber and vitamins etc.

I swear to you that your abs will not have visible definition if you lose anymore weight. The reason being that they are not grown enough to be seen through any bodyfat percentage.

So go and gain some muscle but keep the interval cardio up and those abs will start to show. Never set foot on the scale for a year. just measure progress by using a measuring tape. If you gain some muscle mass and keep you bf% where it is your abs will show through no problem all year round. Right now you don’t look athletic at all really, no offense. but if you want a more athletic look then start being more of an athlete and I don’t know one athlete that tries to be anything other than strong. few if any of them ever try and lose weight. instead they try and stay lean while getting stronger.

just a thought.

-chris