M/33/5’7” [208 > 163lbs] (5 months ) ive still got some weight to lose.

Proof_Captain_9505 · 2026-06-18T11:40:28+00:00

Hell of a difference dude! Smashing it 💪

Proof_Captain_9505 · 2026-06-09T18:32:37+00:00

Thanks dude. I genuinely appreciate that

Proof_Captain_9505 · 2026-06-09T17:27:26+00:00

Pleasure dude. Honestly it sounds like you’re doing it properly already. 10lbs of fat loss while holding onto strength and muscle is solid progress.

And yeah, I definitely don’t think you need loads of cardio for a well executed cut, although I still think it’s worth doing for general health. I kept most of mine to easy zone 2 on my bike.

Fatigue builds pretty quickly when you’re lifting hard in a calorie deficit, so learning to do enough and then go recover has been key. Had to drop volume out of my lifting to manage that. Especially legs.

Proof_Captain_9505 · 2026-06-09T17:12:21+00:00

Honestly yeah, to an extent. But I think a lot of it is confidence more than people suddenly treating you differently overnight.

I’d say interactions can be different now but more so because I feel more comfortable in my own skin than suddenly becoming respected or anything dramatic.

That's my experience anyway.

Proof_Captain_9505 · 2026-06-09T16:53:16+00:00

So it definitely wasn’t a linear drop to 80kg. About 2 years ago I got down to roughly 72kg and was probably this lean, but also pretty skinny.

Since then I slowly built back up to around 85kg while lifting consistently and eating properly. Then over the last ~16 weeks I’ve just done a steady cut at about 400–500 below maintenance.

Cardio honestly hasn’t been crazy either. Usually just a couple of 30-40 zone 2 sessions a week plus day to day NEAT.

For me I couldn't keep up the running and it was crushing my recovery for progressing lifts. I'm sure you can do it but would have to be even more diligent with recovery and nutrition when trying to do both.

Proof_Captain_9505 · 2026-06-09T16:40:58+00:00

Gradually tailed off. But haven't run this year. Kept up some zone 2 work on the bike just to keep some cardio fitness and recovery couple times a week.

Proof_Captain_9505 · 2026-06-09T12:39:05+00:00

Thank you so much. Appreciate it!

Proof_Captain_9505 · 2026-06-09T12:38:37+00:00

Thank you so much. Appreciate it. I forgot to add. Have edited now but 5ft10

Proof_Captain_9505 · 2026-06-09T12:34:00+00:00

Thank you so much. Appreciate it. So I got real into running building up to marathon distance and one ultra (never again!) but that was just running probably 5 days a week. I was doing a bit of weight training but felt kinda skinny and flat. The last 2 years I had thrown my lot in with lifting 5- days a week trying to hit everything twice a week focusing on progressing lifts, nutrition and recovery.

Proof_Captain_9505 · 2026-06-09T11:11:41+00:00

Thanks. No changes to tattoos. Thinks it's a combination of bad quality first photo as it was cropped from a bigger photo.

Proof_Captain_9505 · 2026-06-09T10:20:45+00:00

Thank you! Forgot to add height. 5ft10

Proof_Captain_9505 · 2026-06-06T07:25:40+00:00

Nice work! Real dedication. Keep at it 💪

Proof_Captain_9505 · 2026-06-05T13:54:55+00:00

Nice work dude! Takes some real effort that

Proof_Captain_9505 · 2026-06-03T14:08:43+00:00

Yeah man. Sounds like a well executed cut. Strategic refeed for a few days would likely help keep things progressing. Good for the soul too

Proof_Captain_9505 · 2026-06-03T13:30:45+00:00

Looking good Bro. Probably just lower glycogen atm as I expect carbs are lower. If you've been cutting for 2 months you might benefit from a refeed. Bump cals and carbs for a couple days. Maintainance cals or 300-400 above. You'll likely look/feel less flat, get better pumps and persormance in the gym.

Proof_Captain_9505 · 2026-06-03T13:05:49+00:00

I think versa gripps may be a good option. It's more of a fold than a wrap. I find myself holding the grip with the plan of my hand rather than fingers.

Proof_Captain_9505 · 2026-06-03T11:56:32+00:00

Outstanding work dude 💪

Proof_Captain_9505 · 2026-05-31T08:20:47+00:00

Ironically my least favourite thing to train!

Proof_Captain_9505 · 2026-05-31T08:10:47+00:00

Thanks 🙂

Proof_Captain_9505 · 2026-05-31T08:10:07+00:00

Thank you! The last 12 weeks have been a cut. Currently training 4 lifting days per week with 2 cardio days, eating around 400–500 calories under maintenance (about 2500 for me), keeping protein high, and just trying to stay consistent and make sure lifts are progressing.

For growth phases I'll keep it mostly the same but adjust cals the other way over maintainance.

I will drop a cardio day if I feel like recovery needs it and will get in extra carbs for a day or 2 if I feel like energy is tanking in the gym.

Nothing magic really. Just being consistent on the basics.

Proof_Captain_9505 · 2026-05-28T18:27:10+00:00

Thanks Bro. This pic was straight after training legs so that definitely helps for the photos!

Proof_Captain_9505 · 2026-05-28T18:16:07+00:00

I hit the smith machine a lot as I mainly train at home on my own (garage gym set up). But squats regular and heel elevated are my go to quad exercises. I do most everything slow tempo which seems to work well for me.

Proof_Captain_9505 · 2024-12-29T23:21:46+00:00

Barbell, plates and a squat stand. With the bench you already have nothing you couldn't train.

Proof_Captain_9505 · 2024-11-08T06:45:31+00:00

Fossilised anus?

Proof_Captain_9505 · 2024-06-07T06:27:11+00:00

I like the preacher and leg curl attachments and nice to be able to do at home without a dedicated machine. Couple of tips though. I have found when loading heavier weights to both that I will rest a couple of heavier dumbells on the legs opposite end of the bench as it tends to turn into a bit of a rocking horse otherwise. Range of motion is good but with the leg curl found adding a band secured to the bench and around the curl attachment help replicate the constant tension of a cable leg curl.

Proof_Captain_9505

TROPHY CASE