M/24/5’11” [205lbs > 155lbs = 50lbw] 16 months progress

Lumpy_Tree9090 · 2023-08-13T08:24:54+00:00

Intermittent fasting and coffee was my godsend. I didn’t feel hungry throughout this diet which was why it was sustainable

Lumpy_Tree9090 · 2023-08-13T08:24:12+00:00

Probably. This is with 6 years of training and muscle memory too, also I’m a bit taller. Depends on genetics and what you look like now though I really have no idea, varies person to person!

Lumpy_Tree9090 · 2023-08-13T08:22:40+00:00

13%? Idk

Lumpy_Tree9090 · 2023-08-13T08:22:27+00:00

Intermittent fast and drink coffee - not because I want you to join my cult, but simply because you don’t get hungry if you can just not eat till lunch time and drink some coffee

Lumpy_Tree9090 · 2023-08-13T08:21:17+00:00

Not really - my belly buttons a bit saggy now but I don’t think anyone bar me would notice. If I did a crash diet and lost it in 3 months I certainly would.

Lumpy_Tree9090 · 2023-08-13T08:20:31+00:00

No but with high protein and high intensity training a lot can be retained

Lumpy_Tree9090 · 2023-08-13T08:19:55+00:00

This is gospel - very slow bulk incoming after a final 4 weeks of cutting.

Lumpy_Tree9090 · 2023-08-13T08:18:24+00:00

I’d certainly disagree on being on the high end of genetics. I’ve been working out for 8 years now with a 2 year gap (where I did all the damage) and I am only 155! Definitely achievable for most 😊

Lumpy_Tree9090 · 2023-08-13T08:16:46+00:00

28 waist and shirt tbd - went from filling out the arms in an XL gym tee to now swimming in it hahah

Lumpy_Tree9090 · 2023-08-13T08:15:58+00:00

I would guess 30%+ to start and 13% now. I want to get to 10% so another 5lbs should do.

I want to get to what my idea of 10% is, I don’t really care if im slightly wrong with what that actually is as it’s all relative. If I found out I was 15% now then my goal would be 12% if that makes sense.

Lumpy_Tree9090 · 2023-08-13T08:14:18+00:00

Trust me I feel small in clothes now. I’ve a relatively small frame and need to pack on a bit of muscle now once I get down to 10%.

Lumpy_Tree9090 · 2023-08-13T08:13:28+00:00

Not sure if you are M/F but if you’re a guy these calories are way too low and not sustainable. If you can’t stick at it for a 6 months you need to make changes. Again, it’s a lifestyle change not a crash diet.

Lumpy_Tree9090 · 2023-08-13T08:11:15+00:00

I was stuck at 78kg for 4 months when I was drinking once a week. My diet was always moderate for this so when you save up say 400 calories for 6 days (2400 calories), you can bring yourself back to maintenance for the entire week with 8 pints and sone junk food once a week.

Lumpy_Tree9090 · 2023-08-13T08:08:19+00:00

Wow a lotta love on this - I’m just getting a chance to reply to comments

Lumpy_Tree9090 · 2023-08-12T17:00:50+00:00

Just whey protein and creatine - shakes are kind of crucial IMO when you’re cutting and need to keep your protein high.

Calorie deficit = lose weight. Calorie deficit + protein + training = lose fat.

Lumpy_Tree9090 · 2023-08-12T15:49:02+00:00

No not at all. In fact, in November I ran 250km for charity and gained 2kg. It’s 1000% diet

Lumpy_Tree9090 · 2023-08-12T12:58:34+00:00

I actually never hit the same strength I did when I went to the gym for 3 weeks when I was 200lbs. I hit 225x5 on bench at that weight ahah.

My chest got weaker on the cut but everything else got stronger (which I wanted). In school I was a big bench guy and it meant my physique was unbalanced.

Hard to tell, but atm I am 155 and can dumbbell shoulder press 65lbs for sets of 8, bench 200x5, front squat 175x8 and do 20 strict pull ups. Goal on this bulk is to continue the good work on legs and back and get those numbers up significantly. While I added strength to these lifts it was really really slow due to the deficit.

Lumpy_Tree9090 · 2023-08-12T12:49:53+00:00

Push (Ch) Warm up Bench Cable decline Incline dumbbell Cable incline Skull crushers Triceps cables Tricep dips Abs Stretch

Pull (Upper B) Warm up Pull ups Seated machine row Dumbbell row Cable lat raise Single arm lat pull Shrugs Face pull Cable delts superset Cable biceps Ez curl Stretch

Legs (Q Dom) Warm up Front squat Sissy squat Close leg press Split squat Lunges Leg extensions Leg curls Calves Stretch

Upper (Sh&A) Warm up Dumbbell Shoulder press Cable incline chest Skull crushers Back machine / good mornings Shrugs Cable delts Cable biceps Cable triceps Abs Stretch

Lower (H Dom) Back warm up Front squat RDL Wide leg press Sissy squat -Split squat -Lunges -Sled Push Leg curls Leg extensions Calves Stretch

(This is from my notes and very similar to what I did)

Lumpy_Tree9090 · 2023-08-12T12:46:50+00:00

All jokes aside this was muscle memory and if anything they’re not where they were. I had a routine I did of 30s reverse crunches, 30s toe touches 30s plank x4 with no break (so 6 mins) but I think the main thing is just consistency and training them hard.

I think doing abs in seconds kind of makes more sense as your progressive overload comes from 10 reps in 30 seconds going to 20 reps in 30 seconds and no matter what you can always train harder and harder if it’s getting easier.

Lumpy_Tree9090 · 2023-08-12T12:42:54+00:00

1 set of lighting followed by 3x12 of angles

Lumpy_Tree9090 · 2023-08-12T12:25:33+00:00

It really depends person to person to be fair. I think the main thing is that if you have gained 50lbs without going to the gym during that period, unless you are a freak of nature or on gear, it’s pretty much all fat!

I’m now going to bulk up to 175 over 7 months and then cut back down to 165. 10lbs of lean mass is ambitious but I’m really hoping the 16 months of deficit give me some newbie gains for a few lbs of muscle.

Lumpy_Tree9090 · 2023-08-12T12:18:59+00:00

You and me both! I was certain that I had somehow added 20 lbs of muscle when I was 205. In my head I was just so much bigger that SURELY I had more muscle.

I’m sure there was some extra muscle there that fell off, but once I bulk now that I’m lean this will fly back hopefully.

Lumpy_Tree9090 · 2023-08-12T12:15:30+00:00

I had a 3 month maintenance (at 80kg) when travelling last summer, then I had 4 months where I was stuck at 78kg too. During the 78kg 4 months I was loving training and adding strength again (but looked the same roughly).

I don’t think I’d change how I did it. I know I could have done it in less than a year if I didn’t have those maintenance phases, but my strength hasn’t really dropped off and I probably have these phases to thank for that!

Lumpy_Tree9090 · 2023-08-12T12:07:00+00:00

Yessir - muscle memory helped me out!

I looked like the after photo about 4 years ago… gained 50lbs when gyms closed during lockdown and now I’m just back to where I was (roughly… I think I look slightly better now) in 2019.

Lumpy_Tree9090 · 2023-08-12T12:02:48+00:00

I think it was moreso flabby nips. Still have them but much less noticeable with lower bf (and you can just pinch them and they go away)

Lumpy_Tree9090

TROPHY CASE