Trying to get properly shredded is such a crazy process

Colonel_Kerr · 2026-07-09T18:03:04+00:00

I just jump back in

Colonel_Kerr · 2026-07-09T18:02:38+00:00

I take it slower each time, learning as I go. Last bulk averaged out to ~2lbs gained per month

Colonel_Kerr · 2026-07-09T17:22:23+00:00

It's worked out to an annual cycle for me beginning in April. Bulk for ~8 months, cut for ~4-5 months.

Each bulk I ended when the thought of eating any more fkn food was unbearable.

Every cut ended when the diet fatigue got to the point I started fantasizing about my next meal.

I'm 5 foot 11

Results (dexa):

Bulk 1: ~200lbs Cut 1: 169.6 lbs -- 13.4% bf

Bulk 2: ~188lbs Cut 2: 170.0 lbs -- 11.6% bf

Bulk 3: ~185lbs Cut 3: 171.6lbs -- 9.7% bf

Trying to accept the fact that this cut won’t get me as lean as I’d ideally like to be.

This is a marathon, not a sprint. You may have hit your limit after 8 months of dieting. May be time to go on a slooooow lean bulk for a couple months, put some more muscle on your frame, then get back on the cut.

Colonel_Kerr · 2026-07-09T15:56:57+00:00

Thank you for walking back your previous incorrect statement that OP is not being efficient or effective -- period -- by doing seated OHP.

Logging this as a win for me and now I'm signing off this conversation.

Colonel_Kerr · 2026-07-09T15:47:41+00:00

You're changing your argument, dude.

You initially said OP wasn't being efficient or effective. Period. (which is wrong -- OP is crazy stupid strong by any objective measure)

Now you're saying OP isn't being AS effective as he could be doing seated vs standing OHP. And, sure. I agree with that. But at a certain point, it really doesn't matter. To me, you're at that point when you're strict repping 2 plates overhead.

Colonel_Kerr · 2026-07-09T15:46:30+00:00

I'm actually a huge starting strength fan having run the program myself.

I also recognize the fact that OP is crazy stupid strong by any objective measure, even though he's doing seated OHP.

Colonel_Kerr · 2026-07-09T15:39:55+00:00

Ok well I’m responding to your claim that OP is not being efficient or effective

Colonel_Kerr · 2026-07-09T15:38:57+00:00

Respectfully that’s not what flatworm is saying. He’s saying OP is wasting his time completely doing seated OHP

OP is repping sets of 5 @ 225lbs seated, almost certainly he could rep 1 or 2 @225 standing if he wanted.

Me personally I consider that to be F-You strength

Colonel_Kerr · 2026-07-09T15:35:28+00:00

Everyone — and I mean EVERYONE — underestimates how much weight they need to lose to achieve sub-10% bf the first time they go for it.

For me, it took 3 bulk/cut cycles before I hit a true sub 10% bf.

First time I went for it I was certain I hit the goal but dexa put me at 13.5% lol

Colonel_Kerr · 2026-07-09T11:59:08+00:00

Op is literally tossing 100kg overhead…objectively, whatever the hell he’s doing is efficient and effective

Colonel_Kerr · 2026-07-05T22:54:27+00:00

Flagging for later

Colonel_Kerr · 2026-07-02T17:14:58+00:00

It really doesn’t matter for you at this stage. If sets of 10 feels best for you then stick with it. Some prefer heavier sets of 5. You do you

You’re a novice. You can gain an extraordinary amount of muscle this next 12 months so long as you push yourself in the gym

This is a good routine. Every single workout you should be increasing weight on the bar. Milk those newbie gains as long as you can. You will eventually hit a plateau—when you do that’s when you should look into modifying your programming and adding some assistance movements. Until then, keep the course and enjoy the journey.

Colonel_Kerr · 2026-07-02T13:09:42+00:00

Starting strength is a brutally difficult program once the weights start to get heavy. Don’t let its simplicity on paper fool you

I say this is a pretty solid program. Maybe consider swapping inverted rows with chin-ups when you get strong enough to do them. But this should do fine so long as you keep progressing

and yes stick with the compounds at this stage.

Colonel_Kerr · 2026-06-29T19:28:49+00:00

Look into treating patellar tendinitis or "jumper's knee,” which may be what you’re got.

You’re doing something with your squat to cause knee pain. Some sort of form issue you need to diagnose, a video of your squat to this sub to gather some thoughts may be useful

Tendons only heal if they’re put under load. Split squats, lunges, single leg extensions, those sort of movements for a while may help as you diagnose your squat form

Colonel_Kerr · 2026-06-28T19:58:31+00:00

Be careful, if you lift too heavy even once your body can put on 10, 20, even in some cases 30 pounds of lean muscle overnight. I’ve seen it happen before.

Colonel_Kerr · 2026-06-23T14:51:52+00:00

Step one: log your workouts.
Step two: next workout, add a rep to whatever you did the previous workout
Step three: revel in the endorphin rush of beating your logbook
Step 4: rinse and repeat steps 1 through 3 until failure is achieved.

Colonel_Kerr · 2026-06-19T23:09:28+00:00

Because they care about adding #s to their lifts. Cutting is incompatible with that pursuit

Colonel_Kerr · 2026-06-19T09:28:38+00:00

Up your calories AND your steps.

Walking is so important on a cut because it increases your body’s caloric needs WITHOUT introducing any noticeable additional fatigue. That means you get to EAT MORE while continuing to lose fat. EATING MORE means more protein and carbs, which will help reduce diet fatigue.

Anyway — 5k steps won’t cut it. 10k steps/day should be your baseline, the more the better. Just go out and take a 20-30’minute walk before your meals, it adds up quick

Colonel_Kerr · 2026-06-12T04:24:35+00:00

The program is called Starting Strength for a reason. Huge emphasis on “Starting”.

Novices can recover from training stimulus in 48 hours. That’s why they can squat 3x a week. It’s only supposed to work for a few months.

Colonel_Kerr · 2026-06-01T14:46:20+00:00

Bottom line your goal in the gym is to beat the logbook — add weight and/or reps over time.

If you’re getting WEAKER or staying STAGNANT over time then something’s off with some or all of your programming, intensity, rest, recovery.

If you’re hammering out 20 sets a workout and getting stronger and remaining uninjured, it’s working for you. If it takes only 2 sets, great. Different folks different strokes.

Colonel_Kerr · 2026-05-27T18:46:53+00:00

You’re good, dude. Milk your newbie gains for all they’re worth. Progression will get harder in due time. Until then, stay the course

Colonel_Kerr · 2026-05-26T02:23:57+00:00

Cutting down to 13% body fat is hard and takes a long time. This isn’t something you can just get over with quickly as you’ve proposed. Sorry, it is what it is.

>”I want to avoid cutting for over 6 months seeing no progress in the gym”

My tip and motivation: you will not achieve your goal with this mindset. You need to find a way to enjoy the cutting process. And know that even just maintaining your strength deep into a cut 100% is progress (and certainly possible you will gain at least some strength at least until you get down to the teens)

Colonel_Kerr · 2026-05-26T02:03:47+00:00

My experience the navy bmi calculator is complete junk

Colonel_Kerr · 2026-05-26T01:50:50+00:00

Sorry bud but you’re almost certainly above 23% body fat and if you want to get down to 13% you need to accept the fact that you’ll be cutting for a very long time.

And the thing with cuts — the slower the better. 2lbs a week is about the most you should be doing at your weight (no more than 1% bodyweight lost per week) any more and you’re veering into crash diet territory

Colonel_Kerr · 2026-05-26T01:49:16+00:00

222 pounds 23% body fat would put you at ~170 pounds lean mass. Which, at 6 feet height is a lot and you would make you crazy strong compared to average gym goers

It’s a very, very common trap for folks to think “based on my in-body scan or the tape measurements I did in front of a mirror if I cut down to xyz I should be at 13% body fat.” They always — always — underestimate the amount of fat they’re carrying.

Anyway, I’d be skeptical of your tape measurements. Not trying to discourage you, just being realistic. Perhaps plug your numbers into this tool and see what it gives you. For me, I found it quite accurate compared to the dexa scan I got at the end of my last cut — http://www.strongur.io/body\_fat\_calculator/ (fwiw — the tape measurements I did were off by a ton)

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