Struggling to adhere to my caloric deficit (need advice)

[Deleted member 13325]

This is my physique from a thread I made about my bf%

What is my body fat% here?

I am still cutting because I want to be leaner. Lost 20 pounds in 3 months and still maintained my strength on most lifts and even added weight on bicep curls. Started at a 500 calorie deficit and lost about 1.2 pounds a week on it for 2 months then dropped down to 700 deficit and not am at a...

looksmax.org

I am 153 pounds in this photo at 6'0. I am trying to get as LEAN/SHREDDED as I possibly can and I am eating 1500 calories per day and getting atleast 140-150 g protein per day. I started my cut eating around 2100 calories, then dropped it to 1800, then 1680 and now am trying to maintain 1500. I'm struggling big time - constantly slamming black coffee, low energy, hungry, tired, etc. I am doing full body workouts 3X a week and doing fasted cardio + taking Rauwolscine on my off days. Ngl I've had to take adderall a few times just to adhere to the deficit. I am losing about 1-2 pounds a week with this fucking routine, my weight loss is shitty despite my intense deficit (my maintenance has dropped?). Should I just stick to it for another 2 weeks and assess my progress or do you guys think I'm doing anything wrong?

 

[court monarch777]

you can decrease 30% of carbohydrates and increase 30% of proteins, in theory you would have the same calories, but in practice the body will improve. the body uses more energy to metabolize proteins and proteins satiate hunger

 

[court monarch777]

you can also eat low-calorie foods in large quantities so you don't get hungry, for example, brocolis has 250 calories in 1 kg

 

[Argentina]

stop eating so many proteins eat more carbs also stop lying about your height

 

[Deleted member 13325]

stop eating so many proteins eat more carbs also stop lying about your height

Why would I lie about my height?

 

[Hozay]

You already look good, i dont see a point in getting any leaner imo

 

[Deleted member 13325]

You already look good, i dont see a point in getting any leaner imo

I want to get to 8-10% body fat to see if my face will get leaner and my abs will show more.

 

[court monarch777]

I want to get to 8-10% body fat to see if my face will get leaner and my abs will show more.

a friend of mine was about 13-14%, now 9-10%, the difference in his face was huge, when he said something his cheeks moved

 

[Deleted member 13325]

a friend of mine was about 13-14%, now 9-10%, the difference in his face was huge, when he said something his cheeks moved

Exactly man MPMD talks about how getting <10% body fat is one of the best looksmaxes you can do for your face, kinobody says this too.

 

[court monarch777]

Exactly man MPMD talks about how getting <10% body fat is one of the best looksmaxes you can do for your face, kinobody says this too.

my friend is like that, every time he says something the jaw line is moving

 

[Deleted member 13325]

Bump

 

[Sanguinius]

Have you tried intermittent fasting?

 

[Deleted member 13325]

Have you tried intermittent fasting?

Yeah I was running 15/9 for a while and it helped a lot. I still adhere to 15/9 and do 16/8 on some days. Skipping breakfast and pushing out your meals definitely helps a lot with feeling full and not having late night cravings.

 

[Deleted member 7901]

What are your macros? maybe you eat a very low amount of fat,
if you have been pushing for 2-3 weeks, do a refeed day (eat a lot of carbs, and eat at maintenance for 1-2 days)
this should help with your leptin and cortisol

also try to do 20/4 or OMAD, I am currently pushing a 1200 caloric deficit this way for over a month

 

[Deleted member 13325]

What are your macros? maybe you eat a very low amount of fat,
if you have been pushing for 2-3 weeks, do a refeed day (eat a lot of carbs, and eat at maintenance for 1-2 days)
this should help with your leptin and cortisol

also try to do 20/4 or OMAD, I am currently pushing a 1200 caloric deficit this way for over a month

Macros aim to be around 40% carbs 40% protein 20% fats but usually protein and fat are a bit higher. I am eating at least 140 g of protein most days and some days I eat more than that. Protein sources are chicken, steak, tofu, Greek yogurt, and whey isolate.

 

[Deleted member 7901]

Macros aim to be around 40% carbs 40% protein 20% fats but usually protein and fat are a bit higher. I am eating at least 140 g of protein most days and some days I eat more than that. Protein sources are chicken, steak, tofu, Greek yogurt, and whey isolate.

up your fat intake to 40%, and lower your carbs consumption 20%, even lower is better, your protein % is perfect

Carbs are great at maintenance or bulk as they are a better source of energy, but when you cut, you want to consume more fat
because it will make you feel far fuller through out the day and have less hunger spikes

 

[Deleted member 13325]

What are your macros? maybe you eat a very low amount of fat,
if you have been pushing for 2-3 weeks, do a refeed day (eat a lot of carbs, and eat at maintenance for 1-2 days)
this should help with your leptin and cortisol

also try to do 20/4 or OMAD, I am currently pushing a 1200 caloric deficit this way for over a month

I was doing refeeds earlier during the cut - I would have cheat days where I would order a steak or something once a week and I was still losing more than my targeted 1 pound per week. Now I’m suspecting my maintenance calories has gone down due to my lower body weight so I have to be more strict and avoid any cheat days. Good stuff adhering to a 1200 calorie deficit that’s definitely hard. The problem with OMAD is that some people say your muscles need to be supplied with protein/nutrients throughout the day and eating that many calories at once can affect digestion as well. But if you’re able to do it and it’s working don’t change it. The thing is I thought I would look smaller and worse after cutting but my physique is looking more defined and vascular the leaner I get which is motivating me to keep going. I am still comfortably fitting into large t shirts and am filling out size mediums. However my waist is getting smaller and my stomach area is losing fat giving me a better v taper.

 

[Deleted member 13325]

up your fat intake to 40%, and lower your carbs consumption 20%, even lower is better, your protein % is perfect

Carbs are great at maintenance or bulk as they are a better source of energy, but when you cut, you want to consume more fat
because it will make you feel far fuller through out the day and have less hunger spikes

Very interesting, I assumed keeping carbs at 40% would help with satiety and provide energy for my workouts.

 

[Deleted member 7901]

I was doing refeeds earlier during the cut - I would have cheat days where I would order a steak or something once a week and I was still losing more than my targeted 1 pound per week. Now I’m suspecting my maintenance calories has gone down due to my lower body weight so I have to be more strict and avoid any cheat days. Good stuff adhering to a 1200 calorie deficit that’s definitely hard. The problem with OMAD is that some people say your muscles need to be supplied with protein/nutrients throughout the day and eating that many calories at once can affect digestion as well. But if you’re able to do it and it’s working don’t change it. The thing is I thought I would look smaller and worse after cutting but my physique is looking more defined and vascular the leaner I get which is motivating me to keep going. I am still comfortably fitting into large t shirts and am filling out size mediums. However my waist is getting smaller and my stomach area is losing fat giving me a better v taper.

don't worry about a lower metabolism, losing 1lbs only makes you burn like 3-5 calories less a day, not sure how much you lost,
but you need to lose quite a lot in order to have a far lower metabolism, your caloric deficit is good

 

[Deleted member 13325]

don't worry about a lower metabolism, losing 1lbs only makes you burn like 3-5 calories less a day, not sure how much you lost,
but you need to lose quite a lot in order to have a far lower metabolism, your caloric deficit is good

I have lost 20 pounds so far. Started my cut at 171 and weighed in at 150.8 today morning.

 

[Deleted member 7901]

Very interesting, I assumed keeping carbs at 40% would help with satiety and provide energy for my workouts.

They do but not by much, and they only give you energy if you eat them before, but pre-workout and post-workout you will be far hungrier and less energetic, you can't consume enough carbs in order to your sugar levels stable when on a deficit

I recommend looking into the entire low carb, high fat field, they just make dieting so much easier

 

[Deleted member 13325]

They do but not by much, and they only give you energy if you eat them before, but pre-workout and post-workout you will be far hungrier and less energetic, you can't consume enough carbs in order to your sugar levels stable when on a deficit

I recommend looking into the entire low carb, high fat field, they just make dieting so much easier

I will look into this for sure. Keto diet seems to be very interesting but I’ve never done much research on it.

 

[RealSurgerymax]

153 pounds at 6’ if you are truly 6’0 should be pretty lean if you have muscles...

 

[Deleted member 13325]

153 pounds at 6’ if you are truly 6’0 should be pretty lean if you have muscles...

I have been unable to train my legs for months due to a mild sprain so have lost muscle mass there. So muscle mass is mainly on my upper body.

 

[LOST]

BEST VIDEO ABOUT REDUCING FAT


He talks about "reducing fat in the face", u can check it out, its really damn good

 

[KraftDurchLeid]

BEST VIDEO ABOUT REDUCING FAT


He talks about "reducing fat in the face", u can check it out, its really damn good

pretty good. do you understand what he said at 3:20 to use for losing face fat, growth hormone and what? He kinda mumbles it

 

[LOST]

pretty good. do you understand what he said at 3:20 to use for losing face fat, growth hormone and what? He kinda mumbles it

i think its clembuterol
Not sure actually but i would say he said clen

 

[KraftDurchLeid]

i think its clembuterol
Not sure actually but i would say he said clen

yeah thanks. that‘s too hardcore for me anyway rn. But I think I‘m gonna start skipping breakfast

 

[LOST]

yeah thanks. that‘s too hardcore for me anyway rn. But I think I‘m gonna start skipping breakfast

yes intermitent fasting long term can really help with facial fat, there are anecdotal evidence.
So u can try

 

[sloopnoob]

eat watermelons to curb appetite im peeling off fat without even trying

 

[Danish_Retard]

you can decrease 30% of carbohydrates and increase 30% of proteins, in theory you would have the same calories, but in practice the body will improve. the body uses more energy to metabolize proteins and proteins satiate hunger

you can also eat low-calorie foods in large quantities so you don't get hungry, for example, brocolis has 250 calories in 1 kg

Best and easiest advice to follow in this thread. Anyone can lose weight if they do this, ded srs.

 

[Vitruvian]

1500 is definitely very hard. Most days i have to eat 2000 and run for 500

 

[gaymidget]

Cutting as a natty is always difficult and you are also fucking yourself severely over by being so skinny in terms of SMV. Women dont like skinny boys.

 

[sloopnoob]

I forgot to mention I also take caffeine ephedra(epedrine is banned here) and yohimbine(could not find alpha yohimbine but would prefer it)

 

[Deleted member 10330]

This is my physique from a thread I made about my bf%

What is my body fat% here?

I am still cutting because I want to be leaner. Lost 20 pounds in 3 months and still maintained my strength on most lifts and even added weight on bicep curls. Started at a 500 calorie deficit and lost about 1.2 pounds a week on it for 2 months then dropped down to 700 deficit and not am at a...

looksmax.org

I am 153 pounds in this photo at 6'0. I am trying to get as LEAN/SHREDDED as I possibly can and I am eating 1500 calories per day and getting atleast 140-150 g protein per day. I started my cut eating around 2100 calories, then dropped it to 1800, then 1680 and now am trying to maintain 1500. I'm struggling big time - constantly slamming black coffee, low energy, hungry, tired, etc. I am doing full body workouts 3X a week and doing fasted cardio + taking Rauwolscine on my off days. Ngl I've had to take adderall a few times just to adhere to the deficit. I am losing about 1-2 pounds a week with this fucking routine, my weight loss is shitty despite my intense deficit (my maintenance has dropped?). Should I just stick to it for another 2 weeks and assess my progress or do you guys think I'm doing anything wrong?

Harsh reality of NO muscle mass. I got to 10% on 2500 calories last year. This is what happens when you start too low and drop too fast. OVER!!!

 

[Callooh_Calais]

This is my physique from a thread I made about my bf%

What is my body fat% here?

I am still cutting because I want to be leaner. Lost 20 pounds in 3 months and still maintained my strength on most lifts and even added weight on bicep curls. Started at a 500 calorie deficit and lost about 1.2 pounds a week on it for 2 months then dropped down to 700 deficit and not am at a...

looksmax.org

I am 153 pounds in this photo at 6'0. I am trying to get as LEAN/SHREDDED as I possibly can and I am eating 1500 calories per day and getting atleast 140-150 g protein per day. I started my cut eating around 2100 calories, then dropped it to 1800, then 1680 and now am trying to maintain 1500. I'm struggling big time - constantly slamming black coffee, low energy, hungry, tired, etc. I am doing full body workouts 3X a week and doing fasted cardio + taking Rauwolscine on my off days. Ngl I've had to take adderall a few times just to adhere to the deficit. I am losing about 1-2 pounds a week with this fucking routine, my weight loss is shitty despite my intense deficit (my maintenance has dropped?). Should I just stick to it for another 2 weeks and assess my progress or do you guys think I'm doing anything wrong?

150lbs at 6'0 almost sounds emaciated tbh, you should probably be closer to 180-190 to be at a normal, healthy looking weight (unless you're trying to go for a waifish twink look I suppose)

 

[gaymidget]

150lbs at 6'0 almost sounds emaciated tbh, you should probably be closer to 180-190 to be at a normal, healthy looking weight (unless you're trying to go for a waifish twink look I suppose)

His height kinda compensates for it, especially if his frame is big but yeah, at a certain level, mass is more beneficial for SMV than facial definition.

 

[Deleted member 10330]

150lbs at 6'0 almost sounds emaciated tbh, you should probably be closer to 180-190 to be at a normal, healthy looking weight (unless you're trying to go for a waifish twink look I suppose)

170 at 10% is very aesthetic but 180-190 at 8-10% bodyfat would be top tier physique at that height without a doubt

 

[MassacredMyBoy]

Just do rolling 48 hour fasts with refeed meals at a slight surplus of your TDEE. I have to get another body scan to verify, but the last one I got showed that I lost 2.6 lbs of fat while only losing .4 lbs of muscle in 5 days. There's a lot of good resources, but here's one that I really like.

 

[Deleted member 13325]

150lbs at 6'0 almost sounds emaciated tbh, you should probably be closer to 180-190 to be at a normal, healthy looking weight (unless you're trying to go for a waifish twink look I suppose)

Look at the pic. Do I look emaciated?

 

[Wallenberg]

1. Eat foods that are big in volume but low in calories. Vegetables are good. You don't get many calories, but they keep you satiated long. (The opposite is the reason why many people get fat: they eat foods that are small in volume but high in calories)
2. Eat enough protein. It keeps you satiated longer than carbs or fats, and maximizes muscle gain or preservation.
3. Drink enough water.

 

[Callooh_Calais]

Look at the pic. Do I look emaciated?

Honestly? A bit: I can see your ribs (which some girls may like I suppose), but if you're going for a classic, pure masculine look, I think you should try to gain at least another 5-10kg, try consuming more dairy protein and upping your caloric intake, since I think you're insane if you try to lose anymore weight, you look like you can be blown over with a puff of air which isn't good

 

[Deleted member 13325]

Honestly? A bit: I can see your ribs (which some girls may like I suppose), but if you're going for a classic, pure masculine look, I think you should try to gain at least another 5-10kg, try consuming more dairy protein and upping your caloric intake, since I think you're insane if you try to lose anymore weight, you look like you can be blown over with a puff of air which isn't good

LMAO you are telling me to bulk? I'm trying to lose another 5-10 pounds right now, I am not emaciated, I am 14-15% body fat in that picture which is not even that lean. My goal is to get to 9-10%. And btw despite being 'emaciated' I am still fitting into size L tshirts and filling out size M tshirts due to having big arms/chest/delts/traps. I want to lean down even more because I want my face to look leaner and I want to have more visible ab definition. Being bloated is not masculine, rather having muscle while being at a lower bf% is masculine.

 

[Deleted member 3573]

This is my physique from a thread I made about my bf%

What is my body fat% here?

I am still cutting because I want to be leaner. Lost 20 pounds in 3 months and still maintained my strength on most lifts and even added weight on bicep curls. Started at a 500 calorie deficit and lost about 1.2 pounds a week on it for 2 months then dropped down to 700 deficit and not am at a...

looksmax.org

I am 153 pounds in this photo at 6'0. I am trying to get as LEAN/SHREDDED as I possibly can and I am eating 1500 calories per day and getting atleast 140-150 g protein per day. I started my cut eating around 2100 calories, then dropped it to 1800, then 1680 and now am trying to maintain 1500. I'm struggling big time - constantly slamming black coffee, low energy, hungry, tired, etc. I am doing full body workouts 3X a week and doing fasted cardio + taking Rauwolscine on my off days. Ngl I've had to take adderall a few times just to adhere to the deficit. I am losing about 1-2 pounds a week with this fucking routine, my weight loss is shitty despite my intense deficit (my maintenance has dropped?). Should I just stick to it for another 2 weeks and assess my progress or do you guys think I'm doing anything wrong?

you fucked up with progressions that are too big too soon. Your metabolism doesn't slow down THAT much to where you need to lower the calories by 300 every time so quickly. Maybe you also started too high which is why this happened. Go back to maintenance and assess again and weigh yourself EVERY single day

 

[Deleted member 13325]

I forgot to mention I also take caffeine ephedra(epedrine is banned here) and yohimbine(could not find alpha yohimbine but would prefer it)

Gorilla mind sells alpha yohimbine (rauwolscine). I’ve been taking it 2-3 times a week for fasted cardio but am not sure if it makes a huge difference. Something like adderall/ephedra which cuts your appetite stacked with coffee/caffeine seems to be more effective but maybe not the best for sparing lean mass? I’ve found that Rauwolscine tends to make me feel shitty and barely cuts down my appetite while adderall works much better for this and I am productive while on it.

 

[Deleted member 13325]

you fucked up with progressions that are too big too soon. Your metabolism doesn't slow down THAT much to where you need to lower the calories by 300 every time so quickly. Maybe you also started too high which is why this happened. Go back to maintenance and assess again and weigh yourself EVERY single day

Wrong. I started at 500 deficit which I ran for 2-3 months and then tapered it up to 1000 where I am now. I lost 1.2 pounds a week while running the 500 deficit and lost 20 pounds while maintaining my strength on most compounds and increasing my strength on a few. Protein was always very high targeting 1 g per pound of body weight sometimes more. I increased the deficit more because I wanted to speed up the last part oft the cut.

 

[sloopnoob]

Gorilla mind sells alpha yohimbine (rauwolscine). I’ve been taking it 2-3 times a week for fasted cardio but am not sure if it makes a huge difference. Something like adderall/ephedra which cuts your appetite stacked with coffee/caffeine seems to be more effective but maybe not the best for sparing lean mass? I’ve found that Rauwolscine tends to make me feel shitty and barely cuts down my appetite while adderall works much better for this and I am productive while on it.

I can't chose not to cut out yohimbine because its stacked in pills and was the only thing with yohimbine available here, about Gorilla mind Im not in US or Canada so

 

[Deleted member 3573]

Wrong. I started at 500 deficit which I ran for 2-3 months and then tapered it up to 1000 where I am now. I lost 1.2 pounds a week while running the 500 deficit and lost 20 pounds while maintaining my strength on most compounds and increasing my strength on a few. Protein was always very high targeting 1 g per pound of body weight sometimes more. I increased the deficit more because I wanted to speed up the last part oft the cut.

Nvm then. Thanks for the full story