Talked to a few other miscers about starting a cutting log to keep track of some things and keep myself accountable on the final stretch of my cut. I always welcome tips/critiques/direction with all aspects. Ego is your own worst enemy when lifting, and despite having years of knowledge I know someone will always know more than me. Also I want to keep notes of my training sessions, so I can go back and look. I'm engaged so not doing this for sloots, doing it for me.

Started off at 265ish pounds. I was fat, but not super fat. My avi was 270. I hold nearly all my fat in my midsection. I started Keto in February and ran it until mid April. I went down to about 235lbs, say 240 after glycogen replenishment when I switched back to standard calorie/macro tracking. My body/training just wasn't responding well to the high fats anymore. I recognized this and made the switch.

Started off at 2800 calories, and now work down 2300 or so. My upper limit is 2500, but I keep it around 2300 to account for any incidental stuff I may have overlooked. Currently 229-230, I think I have another 15-20 to go. I had a weekly cheat meal up until last week when I noticed it starting to have a negative effect. Now I'll incorporate a refeed when my body is asking for it, and it will be a clean meal. Homemade pizza, bison burgers, ect.

I'm at the point now in the past where I started to freak out because my lifts have tanked. Before cutting I was repping 315 for 12-15 on flat, I hit 260 for 25(video proof), pulled 605, barbell rowing 315, dumbbell pressing 140s for 15. Now however my lifts are in the absolute chitter from losing so much body mass. I was fine until I got to around 250-245ish then I could start feeling the weight loss coming into play.

I have to remind myself daily of the ultimate goal, to be lean, and realize I can get my lifts up again after adjusting to the new bodyweight and altering my diet.

Training for today: Chest
1.) Incline BB Press : 5 sets of 15-6 reps.
2.) Flat Dumbell Flyes: 4 sets of 10
3.) Weighted Dips: 4 x 10
4.) 1 Arm machine press : 3 x 10
5.) Cable Cross over superset w/ cable fly machine: 3 x 10

Did some calves and ab circuit at the end.

NOTES: Worked up to 245 on incline, felt heavy AF. Was losing pump about 3/4 into the workout. I may move my carb powder to intra workout instead of pre. May ditch dumbbell flyes from my routine because I just don't feel like I get much out of them.


don't get yourself banned

This happened to me as well

I think your body just starts to recognize that you don't have a lot of fuel reserves left and starts freaking out since its not getting its preferred source

If your lifts are struggling, you should try the opposite of a keto diet for a while. High carb, mod protein and very low fat. I had a lot of success with that but I wouldn't do it for more than about 8 weeks

Fully agree. My strength and endurance were absolutely dead. Doesn't help that I do high volume training either. Currently doing 40/40/20 and it helped my energy/stamina a ton. Hoping this will take my close to the goal. Considering PSMF for the last 10lbs, but I don't know if I'd be able to handle that.

On spread, miring the dedication to your goals.

InB4 some red starts giving you chit for getting big in the first place. Avi physique looks good amigo, and shred city is probably going to be even better. GL on your journey.

The reds fail to realize some people train for power, not for abs. I can backup my strength with video proofs. I will admit though being smaller in general is very tough to deal with. My XXLs still fit on my shoulders and arms well, but its a mind fuk being smaller. If anything, the mental aspect of not being large is the hardest thing for me to overcome.

Physically, easy. Mentally, tough. Your body freaks about 5-6 days in and the scale starts going up. Makes you want to blow your brains out

PM me and I'll send you Lyle's book. Most of the PSMF diets online are garbage. I can probably dig up my PSMF diet from last year if you want too

I don't do keto because my training suffers so much. I can't train as long, as hard, or as intense. I've always gotten better results with high/med carb with sport bursts of PSMF.

What do you consider "high/med" carbs?

This is basically what happened to me. My intensity was horrible. It doesn't help training at 5AM AND being glycogen depleted either. I added about 25g of fast digesting carbs preworkout since getting off Keto and its helped tremendously. Not sure strong as before, but at least my intensity and endurance are back.

Good luck man. The hardest part of a cut (for me at least) is watching the numbers go. Never forget why you're doing this and you'll make it. When that jaw gets cut up and the abs start poppin', you'll know it was all worth it.



Then you'll get big again later on cuz lifting lighter sucks. One thing at a time though.

In on this. Also currently cutting. Had a few setbacks and not exactly where I want to be, but hey stuff happens. I think this is a good way to stay accountable

Was in the same boat...not as big as you though.

At the peak of my previous bulk I was 220 lbs at 6'1. Now I'm sitting at 180 lbs and feel/look much better than I ever did. Gonna go down to 170 lbs before recomp ( inb4 twink mode ).

You're going to love getting to lower BF percentage and reveal that hard-earned muscle.

PSMF is a good way to kickstart things. Going back to normal cutting diet feels so much easier after going through it. But remember that it's also easy to go binge mode after it because you have been starving for days, so discipline is much harder once you are off PSMF.

Big picture mane...you'll have years to transform your body to how you want it in...get lean and see how you like it...you may prefer the sterotypical powerlifter physique...which is admirable itself

Its super hard. I was at my peak strength when I started the cut, so lately it's been brutal. Like you said, big picture.Agreed, having to update the thread will give a little extra push knowing the flaming I'll get if I say I ordered 2 dominos pizzas.That's what I'm hoping. I haven't been super lean in awhile, I'm very curious to see how i'll look.Discipline is my biggest worry. I'm saving it for a final effort to shed the last bit of weight because I think the final 10lbs is going to be very hard for me.I did when I was younger, but I have to admit I feel a lot better at 229 now. I'd like to get back up near 245, but lean and muscular and maintain abs.

Good luck , I might sub to this to keep motivated ...I'm pretty sure I am pre-diabetic so unless I want to buy special shoes I need to really buckle down .

As much as possible while still losing weight.

There is a huge variance to this. There are people like Alburto Nunez who do competition prep on like 400g carbs and some people need to go under 150g to lose weight. If I'm maintaining, I can do 300-400. I always prefer more carbs to fat once I hit my minimum fat intake. I feel better, I sleep better, I train better with more carbs.

I find it easier to cut with lower fat as well. About .3 to .4g per lbs bodyweight. Looking fuller and performing better at the gym on higher carbs. I also find it easier to go over my calories limit while eating higher fat.

Definitely. I was using Natural PB in my shakes post workout and it was costing me 210 cals for 2 TBSP. Really limited the rest of the day. I switched out to that PB2 powder, which adds good taste and only 50 calories.

Freaking PB is like kryptonite
Dat feel when you have fats left in your macro before going to bed, that tablespoon of PB feels so good.

been cutting since mid January using 50/30/20 C/F/P split.
now doing psmf to finish off the cut.
went from 240 to 186, looking to go 175-180
keep at it and good luck brah

OP even enhanced pro bodybuilders lose a lot of strength when cutting for a show so what did you expect.

feelsVery nice brah!Fully expected, just a mental hurdle I've struggled overcoming in the past. Pushing past it this time.

OP one thing to help staying motivated is know "muscle memory" is a real thing (increased myonuclei last a very long time=faster gains even when muscle atrophied). As soon as you stop cutting your lifts will increase extremely fast. Dont worry about them decreasing now just hit your body fat goals.

You didn't say how long but I gather you have been cutting for several months.
Many experts recommend reverse dieting after 4 months of cutting. Eat 100 cals more each week until you reach maintenance cals (you'll notice initial glycogen weight gain) and stay at maintenance for about 2 weeks before resuming cutting.

It is tempting to do one single cut straight through to your target weight, but if you have a lot of fat to cut its really not a good idea to do it in one shot. A diet break for a couple months is worth it.

u will make it brah! <3

Thanks guys above ^^^

Didn't list diet, but here goes. This is daily, the only thing that changes is dinner sometimes to add some variety .

630AM - post workout shake. 35g whey, 1 banana, 1/2 cup oats tbsp. PB2 powder
930AM - 6oz chicken, 1 cup jasmine rice
130PM - 6oz chicken, 6.6oz sweet potatoes
430pm - 1 can albacore tuna w/ 1tbsp smart balance mayo on Ezekiel bread w/ lettuce + 2 tomato slices. Mix some peppers/onions in the tuna.
7-8pm - Dinner, whenever I get the kid to sleep. Usually 7oz angus sirloin with 6oz sweet potatoes OR 2 steak tacos on multi-grain wraps w/ 7oz angus + peppers and onions.

Comes out to approx. 240g protein, 240g carbs, 30g fat and around 2300 calories. Some small incidental calories in there from occasional BBQ sauce or Green Salsa added, but I try to go condiment free as much as possible.

Treats - The only thing I'll enjoy from time to time is 1/2 cup of Halo Top Ice cream which is about 150 calories.

Anyone have suggestions for other snacks to enjoy to stay sane? White Cheddar Popcorn looks fairly low calorie. I'm probably going to dump the Jasmine rice on meal 2 soon because that's 300 calories I can save to have some more flexibility. I also may dump the 1/2 cup oats from post workout shake and instead do 1.5 Bananas. Will save about 100 calories there. I'd like to have some more leeway for dinner by making Turkey Pasta or something.

naked popcorn with a hint of olive oil and salt..hnggg. a whole family sized bag is like 400 calories lol

hmm I never heard of naked popcorn. Honestly I've never been a snack person. I rarely ever have chips, candy or bagged items. Just want to have something on hand to subdue hunger when it comes. Will look for this! Thanks!

Shouldn't you really just be upping your cardio instead of lowering your caloric intake, cutting is for stinkers.

If you ain't doing cardio for atleast 4 hours a day you're just not serious brah.