Mission 10%

[darksprezzatura]

I've lean bulked for almost 5-6 months now.

Been training religiously since 3 years now, still gains have jumped well non-linearly

My strength has gone up:
Bench 225x5
Squats: 315x5
One arm rows: 110x5
Lat pull downs: 291x5
(I don't DL)

I gained to 210 at 6'2 ~15-18% tbf
(probably 20%)

Beginning a cut to 10%

3 month plan:

- Weigh and track every calorie
- Protein Max ~220 g/day
- No carbs apart from veggies
- 30 minute 5x5x2 to preserve strength
- HIIT 20 minutes a day
- Caffeine for higher NEAT
- Hydrate max 6L/day
- 10000 steps a day (buy fitness tracker)

 

[DSterlen]

Quick and dirty calculation tells me that's about 19lbs of fat. For 3 months you would have to eat a 740 calorie per day deficit. You'll lose more muscle than I would want to and you'll be more hungry than I would want to be. If you plan for 5-6 months at a 400 calorie deficit you'll save muscle, be less hungry and have more leeway for error, and look better at the end.

 

[mjb3617]

Get after it dark! Keep us updated on how it goes.

 

[darksprezzatura]

Quick and dirty calculation tells me that's about 19lbs of fat. For 3 months you would have to eat a 740 calorie per day deficit. You'll lose more muscle than I would want to and you'll be more hungry than I would want to be. If you plan for 5-6 months at a 400 calorie deficit you'll save muscle, be less hungry and have more leeway for error, and look better at the end.

Thanks a lot for this. I've noticed for short term cuts, it's not a big deal to be aggressive.

But you're right a 400 kcal deficit is way higher ROI than 740.

Apart from this, I've picked up running 10k, as the gyms are risky with the new covid wave.