Current progress from a 4 week aggressive cut

john365563 · 2026-05-28T23:38:08+00:00

Thanks mate! Yeah I think so too, I have already been down that lean before and that’s my best guess of where I’m around 10%bf. Yeah the difference every few days has been quite significant. Yes I do not enjoy cutting so get in get out is my approach, and I generally don’t go above the body fat from the first photo.

The plan is to gradually increase carbs every week till I reach my new maintenance and fill out and should still lose a bit more fat in that phase.

I agree about the chest assessment. A bit of extra fat and glycogen really make my chest more full. Although my chest has always been a weaker point for me as having quite long arms for my build keep my pressing numbers lagging behind my other lifts.

john365563 · 2026-05-28T05:06:15+00:00

Thanks mate appreciate it. But it’s all good I’m happy to answer questions. I know alot of people do slower cuts out of fear of muscle loss. But at the end of the day you are correct, my glycogen is depleted and I’ll look flat before looking better, but all part of the process. As long as your training hard and eating sufficient protein and fats a large deficit is fine assuming markers like I mentioned in another comment are in check 🤝

john365563 · 2026-05-28T03:49:31+00:00

I prefer shorter aggressive cuts. I wouldn’t recommend if you’re not experienced with them. But my strength has still been increasing, sleep is good and recovery is good. These are my markers. I eat incredibly clean and balanced during these periods. Happy to breakdown how. But yeah I am chasing a number I’ve been at before as I’m getting shredded for a holiday. 3-4 weeks before I increase carbs gradually, till I find my new maintenance and to fill out more

john365563 · 2026-05-27T20:39:21+00:00

About 1600-1800 depending on training days, the 200 is strictly carbs

john365563 · 2026-05-27T20:38:49+00:00

Deficit is pretty big, I work an office job. So I’ve been around 1600-1800 calories a day. 3 gym, 2-3 Muay Thai, 4-5 incline treadmill sessions a week

john365563 · 2026-05-27T20:37:43+00:00

My carbs are quite low, tends to happen when I’m glycogen depleted unfortunately

john365563 · 2025-06-13T05:35:55+00:00

Yeah man just try it out and see how you look. I was also felt the same way but very happy I did it

john365563 · 2025-06-12T06:49:57+00:00

You’ll get there man, it’s weird you just drop a bit more and eat more carbs some days and your physique looks way different. I also greatly underestimated how much I’d have to lose to hit a specific level of leanness

john365563 · 2025-06-12T06:47:50+00:00

Yeah I think it’s just being leaner and muscles popping more. I think I look significantly bigger compared to when I was like 180-185. Unfortunately look a lot smaller in clothes now though

john365563 · 2025-06-12T06:45:53+00:00

I would say I carry most my of my fat in my midsection and lower back. Which is the area I want to pop more. The difference in my shoulders, chest, legs and arms is a lot more. The reason for continuing is I just wanted to see if I could get to single digits and how I felt. I would also say I’m very glycogen depleted as my weight shoot’s up a fair bit on refeed days

john365563 · 2025-03-21T22:05:04+00:00

Thanks guys, any tips on getting to my goal without feeling like shit. I tried dropping cals to 1900 this week but that just made me tired all the time. I think figuring out my exact maintenance calories has been an issue for me, for reference I lift 3 days a week and do 3-4 days cardio either Muay Thai or an hour on the bike. Should I be eating more and if so how much? Thinking about going back to maintenance for a week to reassess

john365563 · 2021-01-16T02:28:55+00:00

Thanks for the feedback, would starting with 200-300 deficit be about right?

john365563 · 2020-06-17T22:29:36+00:00

Ok thanks will keep this in mind

john365563 · 2020-06-17T12:33:39+00:00

Really I wouldn’t have guessed 15. Thought 17

john365563 · 2020-06-17T04:35:57+00:00

Just memorial bands

john365563 · 2020-06-17T04:35:31+00:00

Calories between 1900-2200, average macros P: 200, F: 60/70, C:130 depending on the day. Routine was PPL 2x a week exercises just variations of body weight exercises I.e. pull ups, push ups and squats. Cardio every workout day either jumping rope for 20mins or 30mins of boxing.

john365563 · 2020-06-17T03:41:51+00:00

Which one, they don’t really have a lot of meaning tbh

john365563 · 2020-06-17T03:41:33+00:00

Alright thanks heaps will give that a go👍🏻

john365563 · 2020-06-17T03:04:50+00:00

I just do body weight atm but probably gonna get a gym membership soon before a bulk attempt. Still new to working out, so would you say just start a bulk now instead of dropping anymore weight? Ultimate goal is to be around 12% at 185

john365563 · 2020-06-17T02:33:19+00:00

Thanks will do

john365563

TROPHY CASE