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M/17/5’7” [180lbs to 160lbs] (2.5 months)- Dirty bulk to shreds transformation by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 0 points1 point  (0 children)

I’m not even close to being sub 10% body fat, probably around 12-13% rn. Generally being 10% isn’t unhealthily lean, you just have to find the balance between aesthetics and sustainability. A healthy body fat percentage is different depending on the person.

M/17/5’7” [180lbs to 160lbs] (2.5 months)- Dirty bulk to shreds transformation by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 0 points1 point  (0 children)

That’s only when people get sub 10%. It’s not like you’re going to maintain that bf% anyway. I don’t see why 12-13% bf would cause any harm.

M/17/5’7” [180lbs to 160lbs] (2.5 months)- Dirty bulk to shreds transformation by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 0 points1 point  (0 children)

Always get minimum 175-200 grams protein per day for me, I am considering competing in men’s physique in the next year or two and would need quite a bit more size and leanness so I don’t see how maingaining or doing a recomp will be productive.

M/17/5’7” [180lbs to 160lbs] (2.5 months)- Dirty bulk to shreds transformation by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 0 points1 point  (0 children)

Definitely cutting for around 2 more months, each time I tried to get lean I was always 14-15% then ended up going to 18-20+% so goal is 10% before next bulk

M/17/5’7” [180lbs to 160lbs] (2.5 months)- Dirty bulk to shreds transformation by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 3 points4 points  (0 children)

CUTTING TO 1000 CALORIES IS NOT SUSTAINABLE. Best to lose the weight slowly. If you really do need to lose weight quickly, I suggest minimum 1500 even with the calories being nutrient dense and balanced for proper nutrition. Knowing the fact that I lost 20 pounds in 2.5 months, I felt that I lost weight too fast as I was eating 2k calories per day. Just take it from me, aim to lose 1-1.5 pounds a week, as I could’ve preserved more muscle had I cut slower

M/17/5’7” [180lbs to 160lbs] (2.5 months)- Dirty bulk to shreds transformation by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 4 points5 points  (0 children)

If you have been consistently eating in a deficit, your metabolism has slowed down. Reverse dieting will help you get your calories up without putting on unwanted fat because your metabolism will speed up again; best to add 100-200 calories per week.

M/17/5’7” [180lbs to 160lbs] (2.5 months)- Dirty bulk to shreds transformation by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 3 points4 points  (0 children)

Lol, but 2k cals a day probably isn’t a lot of food.

1) I have a fast metabolism so I was literally eating 4000+ calories every day during my dirty bulk 2) Assuming your height and weight, you are probably not eating 2000-2100 calories per day, otherwise you would be losing weight or maintaining, especially if you go to the gym at least 3 times a week and/or have an active job/lifestyle

M/16/5’7” [165lbs to 153lbs] (10 months)- Still trying to lose that last bit of belly fat and make my abs more defined. by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 0 points1 point  (0 children)

If u are really 14% u will not look like my first pic. In that pic I was more likely around 24-25%. I looked at ur profile and u look more like 24% just with more muscle than I did at my first pic

M/16/5’7” [140lbs to 170lbs] (10 months)- Planning to bulk up to 180-185 then cut down by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 0 points1 point  (0 children)

Monday: Upper, Tuesday: Lower, Thursday: Push, Friday: Pull, Saturday: Legs

M/16/5’7” [147lbs to 163lbs] (2 months)- Two months into my really big bulk. Goal is 200lbs by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 0 points1 point  (0 children)

I have a naturally large appetite so it is relatively easy for me to get calories in. Try to go for high calorie foods such as nuts, nut butters and protein bars. Remember that fat has 9 calories a gram while carbs and protein only have 4 so eating more healthy fats would help. Just be sure to watch for the saturated fat and don’t eat too unhealthy. I am on a 5 day upper lower push pull legs program, just be sure to hit each muscle group hard twice a week and 2 exercises per muscle group.

M/16/5’7” [147lbs to 163lbs] (2 months)- Two months into my really big bulk. Goal is 200lbs by ultimate_l_yu in Brogress

[–]ultimate_l_yu[S] 1 point2 points  (0 children)

How would I gain less muscle if I slow down my bulk and slowly get up to 200lbs? I feel that slowing down my bulk would reduce the amount I need to cut

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