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blu3._.kitty
Iron
- Joined
- Jun 11, 2025
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Intro:
See so many people on here coping about debloat and buccal fat when its highly likely that their bodyfat is 10-20% higher than they think it is. Three weeks ago i thought I was around 15% bf, as my body overall was quite lean, I had a visible 4 pack and even a little bit of serratus showing. However, my face looked like a bloated mess. I attributed this to buccal fat and being boneless because in my mind visible abs = being lean, and also I'm not that old yet. What I didn't take into account was muscle mass and fat distribution. Building a decent amount of muscle from going to the gym and favourable fat distribution around my abdomen made me think that I was leaner than I actually was.Deficit:
Since those three weeks I have lost 10 lbs through an aggressive deficit combined with resistance training 4x per week and little to no cardio besides walking around a lot. Most of it weight lost was fat, some was probably glycogen/water from being in a depleted. I don't think I lost any muscle as I have retained strength on nearly all my lifts and have even made progress on preacher curls. My loose estimate of my current bf% is 15-18%.________________________________________________________________________________________________________________________________________________
Details on places where I lost fat:
(this part is not important, just skip it if you're not interested in my results)
(this part is not important, just skip it if you're not interested in my results)
Face:
- eyes look much bigger, eyelashes look longer
- less upper eyelid exposure
- jawline improved from both front and side view
- cheekbones more defined even with flatter facial structure
- wider and fuller lips
- less puffy cheeks (they still have fullness but I'm definitely not at 10% body fat yet + some of it might actually be buccal fat)
- no jowls
- overall face looks less wide/round and more 3d (e.g. nose area protrudes more, especially the part between eyes)
- better facial harmony (this is subjective I know but I genuinely believe my face looks better than before)
- smile looks better (also subjective I guess, but whatever)
(bigger eyes, longer lashes and fuller lips might be failos for some of you guys but I'm a cutecel)
Neck:
- can do the hullo method with my neck now (I don't actually do this I'm not that autistic), if you're not a tiktokcel and don't know what I'm talking about just search up "hullo method"
Chest:
- chest insertions has much more shape to it
- greater separation between two pecs
- can see the fibers of upper chest when I flex
Shoulders:
- can see veins in my right shoulder under the skin (I'm pretty pale but still)
- bicep vein connecting to shoulder veins on both arms
- veins on right side delt when I do the side tricep pose
- clearer separation between side and rear delt heads
Back:
- three visible spine segments below my neck
- increased upper back/trap muscles separation and definition
- lats appear to "stick out" more when flexing
- lost low back fat as well
Arms:
- clearer separation between bis and tris
- more veins on forearms, clearer separation between fibers as well
Abdomen:
- abs more defined
- ab veins around lower abdomen, two so far they don't stick out that much yet though
- serratus definition improved a lot
- lower abdomen
Legs:
- better quad separation
- calves look less soft when flexing
Feet:
- can see bones and veins protruding more on top
- walking on hard surfaces feels uncomfortable at times due to shrunken fat pads on soles
Hands:
- same as feet, minus the walking part
Note that my bone structure is average for an asian or below average when compared to caucasians, yet I still improved my facial definition noticeably.
Jfl at all these people focusing on 4 potassium : 1 salt or thinking they need buccal fat surgery or that their craniofacial development is in the bottom percentile of human beings on the planet. You don't need Hernan Drago tier bones to look good, you just need to have average bones and lose fat. Debloat can help, but it only makes a visible difference if you already have a low amount of subcutaneous fat in your face. Take a good look in the mirror, and whatever bf% you think you are right now, add 10% and that's probably closer to your real bodyfat percentage.
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Advice for losing weight:
Here is some practical advice for losing weight. I'm only going to go over the things I did. I'm not gonna talk about calories in calories out much 'cause I'm sure everyone knows about this by now. The order is random.1. Intermittent fasting.
Pretty much what it sounds like. You fast for a portion of the day, every day. Imo pretty good, I'm almost never hungry in the morning anyways and even if I am it goes away after 5 minutes. So my first meal of the day is lunch around 11:30. Also, sometimes especially on weekends, i would only eat dinner. By not eating, you reduce the amount of ghrelin that your body produces, leading to the blunting of appetite, and increased feelings of satiety when eating. Be careful not to overdo this as it may make you feel tired. If you are trying it out for the first time you should stick to it to a few weeks in order to assess how well your body responds to it as it takes time to adapt to. If after a few weeks you are chronically tired. Either you are in too aggressive of a deficit, you've cut out too much of one macronutrient or maybe you should try something else. Just because it worked well for me doesn't mean it will work well for you and that's ok. Note that intermittent fasting is a tool to maintain a caloric deficit more easily, however a caloric deficit comes first and foremost.
2. Sleeping more.
Get at least 8 hours of sleep, it's very good for you. There are studies showing the muscle loss vs fat loss with something like 5 hours of sleep vs 9 hours of sleep. I'm pulling numbers out of my ass but if you wanna find those studies search them up I'm too lazy to link it. Basically when in a deficit, getting more sleep makes you losing more fat and less muscle.
3. Cutting out an entire meal.
Usually when I get home from school/gym I eat a big meal. I call it a snack but its like a second lunch; four fried eggs and instant ramen. During the cut, I cut this meal out and would instead wait to eat until 7-8pm. I would still eat the 4 eggs alongside dinner but not have the instant ramen and just had less carbs in general. Be careful not to cut carbs too much though; despite what some morons on social media and this fuckass forum say, all macronutrients are important for health, and trying to completely eliminate carbs will make you perpetually tired and not want to think about anything. I am speaking from experience here. I often felt hungry from 4pm to 7pm, however to be honest I don't really crave goyslop and on the off chance that I do, I just ignore it. I attribute this to mainly eating clean (besides instant ramen and going out with friends) for the past 2 years.
4. Drinking more water.
Increases satiety. Prevents muscle loss.
5. Resistance training.
Go to the gym 3-5 times per week. You don't have to be obsessed. Just build a solid foundation. Having more muscle mass makes cutting easier, and you won't look skinny fat as well once you shed the weight. When cutting I would recommend keeping intensity and effort roughly the same as during a bulk or maintenance phase, and cutting total weekly volume anywhere from 30-60%.
6. Eating more vegetables.
Water ik, just like most of this thread. Many fruits and veggies are high volume low calorie. This means that you can eat a lot of them without consuming many calories. Just be careful if you frying/roasting vegetables in oil, as 1 tablespoon of most kitchen oils (olive , canola , vegetable) is around 120kcal. If you don't know what to eat just ask google or chatgpt for high volume low calorie foods.
7. Weighing yourself frequently.
Some people claim that once a week is enough. For bulk I would agree. For a cut however, more precise measurement is helpful. For the most accurate results I'd recommend weighing yourself every few days or even everyday in the morning as soon as you wake up after taking a piss. I personally weighed myself every few days. Tracking your weight negates the need for calorie counting, because you are tracking the output instead of the input. However some people have subpar eating habits, stronger hunger signaling, or weaker satiety signalling. Calorie counting could be useful if you have this qualities.
8. Eating clean.
Water. 80/20 rule. Stay away from highly processed goyslop.
9. Protein consumption.
1g protein/ lb bodyweight. This is a pretty loose metric tbh. I tend to eat 0.7-0.8g/lb bodyweight right now. Protein (4cal/g) is more satiating than carbs (4cal/g) and and doesn't have as many calories as fat (9cal/g).
Signs that you are cutting too aggressively and tanking your hormones:
- low energy- trouble getting out of bed
- chronic hunger
- low or non-existent libido
- trouble falling asleep (you can avoid this by eating a small meal closer to bedtime if hunger keeps you awake, make sure the meal isn't too heavy otherwise it will fuck with your sleep and hormones even more)
- always cold
If you notice these symptoms finish the week off as long as it doesn't impede with school/work (if it does then immediately switch to maintenance) then go into a two week maintenance phase. This will alleviate the symptoms and allow your body to get used to your new body fat percentage. You can continue cutting for 3-4 weeks after. Keep repeating the cycle of aggressive cutting and 2 weeks maintenance until you reach true 10-12% body fat.
I experienced all of these during the cut. If you implement a more moderate caloric deficit and are at a higher bodyfat percentage you won't experience most of these. I just wanted quicker results + time spent in a deficit is time not spent building muscle size or strength. If you don't care much about muscle and are willing to wait a little longer I would recommend not being so aggressive and going for longer deficit periods e.g. 6-8 weeks, although I don't have any experience doing this.
General things to keep in mind:
Cutting takes time. It's ok to not see immediate progress. Progress is not linear. The last 5 to 10 lbs make the greatest difference in both the body and face. Search up "paper towel analogy" if you want a proper explanation.
12% body fat year round is achievable for men without physical/mental drawbacks.
In-body scales are useless, I got a result of 9.2% body fat before the cut when I was at least double that amount, probably low 20s jfl.
I'm not posting pics cause I'm not retarded. If you think I'm larping that's your choice. I hope this post helps someone realize that it's not over if their face looks like a bloated balloon even if their body looks pretty lean, and that my advice, if you can call it that, helps people reach their goals.
This is my first post so if anyone cares to give feedback on content, formatting or anything else, please do.
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Tl;dr:
Stop obsessing over muh potassium, muh bloat, muh buccal fat, muh bones. You are likely fatter than you think, even if you have abs. Go on a proper cut 3-4 weeks aggressive deficit, 2 weeks maintenance to level out hormones. How to cut: caloric deficit, intermittent fasting, sleep 8 hour, cut unnecessary meals, drink more water, resistance training 3-5 times per week. Eat fruits and vegetables, weigh yourself often, eat mostly clean (80/20 rule), prioritize protein intake 0.7-1g/lbs.
Signs you are cutting too hard: fatigue, chronic hunger, low libido, always cold, poor sleep. Go into maintenance 0-1 week after experiencing these symptoms. Keep repeating the cycle of cutting and maintenance until you get to 10-12% bodyfat. Lean is law.
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. ai detection is bullshit. maybe its cause i wrote a little formally at some parts.
