I just finished a weight cut just doing calories-in/calories-out (CICO) . This was both the easiest and the hardest cut I did so far. I recorded a video about these 12 weeks of cutting, if you prefer this medium.
In the past, I did a body composition and reverse diet too.
It was the easiest, because I knew what to expect, how it would feel and that patience would be required. Also, this was the most muscular I’ve ever attempted a weight cut and it helped a lot.
Besides that, in the first 4 weeks I barely lost any weight on the scale. And this was mentally brutal. I knew I was in a deficit, but nothing really happened. I could see the changes on the pictures I took already 2 weeks into the cut.
That’s where it really helped to been through this is in the past. I knew I could trust the process, knew I had to trust the process.
Here a few highlights of the cut and before/after pictures.
Staring Settings
- BF% above 20%, 88kg
- After a big bulk and a long maintenance phase
- Time to see the changes visually
Diet
- Around 2100 calories
- Macros: P 185g / F 68g / C 185g
- 4 meals: Breakfast, lunch, dinner (post workout), night
- A few refeeds and celebrated my birthday and wedding anniversary
Training
- 4 days a week, 5/3/1 Boring but Big
- Last 2 weeks extra training day in a gym
- Daily walks, around 10k+ steps
- In the morning with weighted vest
- Sometimes some 5-10 minute upper body pump session on off days
Cardio
- No dedicated cardio
- Good warmup, sometimes WOD like workout finishers
Weight changes
- From 88kg down to 83kg
Challenges / Opportunities
- No weight changes on scale at first
- Big visual changes
- Good trend over years
Next
- Reverse diet
- Capitalizing on a primed body for more fat-free mass and strength gains
- Potentially another cut afterwards
I would like to hear your thoughts on it.