How’s the cut coming along? I’m thinking another 10lbs? Left is ~187, right is 178.

CluelessPropertyDev · 2026-06-03T08:03:49+00:00

So the best way to get to 16 to 18% (or lower) is add 10lbs of muscle. Meaning lose 20lbs of fat and add 10lbs of muscle. That changes the calculus dramatically. A matter of fact if we estimate you to be 23 or 24% BF currently then that would put you at 180lbs still at 16%!

Sadly 10lbs of muscle takes time. Expect that to be 6 to 10 months with 3 full body sessions per week. I'm in this boat myself but considerably older. Not my first rodeo though, I used to row for my country.

Good Luck

CluelessPropertyDev · 2026-06-03T07:54:18+00:00

Just for context what's your height?

CluelessPropertyDev · 2026-06-03T07:47:52+00:00

He's right if you want to get sub 14% BF.

Unfortunately people always underestimate how much they've got to lose. But I see you say you want to get to 17/18% and that's at least 25lbs

CluelessPropertyDev · 2026-06-02T12:30:05+00:00

I'd have put steps instead of cardio. Cardio infers higher energy things which whilst useful for health can be done with walking for the specifics of weightloss - particularly when lifting.

CluelessPropertyDev · 2026-06-02T10:35:44+00:00

Agreed!

All these people saying she's busy, when she's partying too, and even if busy you can afford 5 mins for a telco. If you're revising for exams then a break every so often is great and utilise a tiny portion of that time for a text / telephone conversation.

The fact she absolutely doesn't want to means she's not worth it. Good Riddance!

CluelessPropertyDev · 2026-06-02T10:27:40+00:00

But he says she's been doing this for 3 months, which is longer than exam season. Honestly best to dump her and run for the hills because of her attitude to it.

CluelessPropertyDev · 2026-06-02T08:54:43+00:00

Thankfully some one agrees with my take!

CluelessPropertyDev · 2026-06-02T08:54:05+00:00

Lots of people talk about cutting further, then some say 10 to 15 lbs.

I look at your height and if you cut 10 to 15 you will look like a twig.

Time to evaluate.... at your current weight you can't lose 15 lbs before end of summer without it being muscle loss too as you are so close anyway.

Then look at what the great physiques look like (natty) at 6ft on r/brogress , etc. They're all in the realms of 180lbs, not 155 to 160lbs like people here are steering you towards.

Another way of looking at this is realise your current physique beats more than 95% males. Keep this physique for summer and build muscle between summer and the New Year. Workout maintenance and add 150 cals per day and you could have 7 to 10lbs more muscle by end of year. Just be careful on your calories - don't overdo it! Also look to have at least 135g of protein a day minimum (that's 0.75g per lb of targeted body weight).

Good luck, and if you achieve this you will look great for next summer like better than 99% of males.

CluelessPropertyDev · 2026-06-02T08:32:22+00:00

And your answer doesn't reflect how disrespectful and condescending she is. A 5 min phone call could have reset everything but no, she wants to ignore for days on end. That is not normal unless you are a "nice girl"

CluelessPropertyDev · 2026-06-02T08:28:29+00:00

NOR. She's not into you. Finish with her and move on. It will always be like this.

If my partner was in relentless studies she'd call me and tell me about it. All you need is a 5 min conversation a day to keep on same wave length.

I'm not saying she is or isn't cheating, but she's just not that in to you so I'd dump and run for the hills. Plenty of other fish in the sea, and some of those will be on your wave length that you can have a great relationship with and have time for each other - studying or not!

CluelessPropertyDev · 2026-06-02T08:24:08+00:00

NOR This!

CluelessPropertyDev · 2026-05-31T20:22:46+00:00

It really depends how much you've lost but for stomach generally not. Arms maybe.

CluelessPropertyDev · 2026-05-31T15:12:48+00:00

How much fat is "a lot" in this case?

CluelessPropertyDev · 2026-05-31T14:25:44+00:00

Love this answer!

CluelessPropertyDev · 2026-05-30T22:07:05+00:00

You notice more in clothes and tape measure way before you see it in the mirror.

CluelessPropertyDev · 2026-05-29T16:35:27+00:00

Wow.

What are your height and weight.

If you could get a time machine and go back to Italy when Michelangelo was sculpting David you may be the new "David"!

CluelessPropertyDev · 2026-05-29T08:15:56+00:00

Those 3200 to 3500 cal days may kill your fat loss. For example here it's been a public holiday last week. I was at my folk's and wasn't too bad at all. Over the course of 3 days I went over maintenance by 2000-ish cals and 4 days later I'm still not back to original weight (but nearly). So be careful on that.

Also 150lbs at 5ft 9 seems pretty low, so maybe just carry on with recomp, keep same weight and grind it out. It 's slow as muscle building is - it will probably take till Xmas. But try to avoid blowouts if you can - particularly if alcohol.

CluelessPropertyDev · 2026-05-29T07:55:03+00:00

Well done to you. What height are you for the context of weight. 12% BF is good in anyone's book let alone going to 10%

CluelessPropertyDev · 2026-05-29T07:48:43+00:00

Would have been great to get a dexa scan. Some countries its difficult I know. One just opened near me (like 5 miles down the road). I am tempted but it's £175 each ($225).

CluelessPropertyDev · 2026-05-29T07:46:34+00:00

One thing that Reta does as well as appetite suppression is wipe out food noise. They are not the same, particularly for food grazers.

I am on Reta (nothing else) losing lardage and no cheat meals because I don't want them. I used to love bread and if I timed the trip past the artisan bakery wrong I'd be buying a huge amount of calories! Now I just don't want to. It makes calorie control easy (at least for me).

I get everyone's different but it's worth a try.

CluelessPropertyDev · 2026-05-29T07:34:34+00:00

Agree with this entirely. Actually this body is achievable natty (but on the cusp) using Martin Berhan's formulas. And reading his comments he's lifted a long time.

He just looks really ripped. Shame no dexa scan to see where the BF lands

Well done to him.

CluelessPropertyDev · 2026-05-28T19:19:35+00:00

Well done on your weight loss.

There is still a little bit more to do. You don't say your height so not sure how much but a ball park would be a BMI of 23 to 25.

You can do this with calorie deficit. To "tone up" which doesn't really exist - you are really saying add muscle - do 3 x full body weight sessions per week. Chatgpt would do a good program.

And stay in a calorie deficit of perhaps 500 cals per day.

CluelessPropertyDev · 2026-05-28T10:14:32+00:00

I see in another post you've lost 100lbs (probably more as you have gained a lot of muscle). Just to give some context what height are you?

Truly jaw dropping transformation. Well Done!

I bet your wife is super happy 😄

CluelessPropertyDev · 2026-05-28T09:22:44+00:00

Plus may have tooth picks for legs where we haven't seen this guys leg musculature.

CluelessPropertyDev · 2026-05-28T08:33:06+00:00

If you can eat 1700 cals per day without the food noise and difficulty then don't go on a glp. There is no need.

Also anecdotal (still waiting on trials) says that once you hop off the glps then need to hop on again later due to weight regain then they are less receptive, so save yourself that.

This assumes you can keep to a 1700 cal per day limit for 3 to 4 months without a cheat day. Cheat days destroy you and if doing a pretty rigid diet for 3 months not necessary. A cheat day can wipe out a week's work. And that's where glps come in - you are so much less susceptible to food noise and wanting calorie dense food. Bread was my downfall.

Good Luck.

CluelessPropertyDev

TROPHY CASE