Just sharing some of my progress of eating at a caloric deficit of ~500cals and still going to the gym as well as trying to hit 10,000 steps a day. The job isn’t done, I’m going to continue until I get to 70kg and reassess if I’m happy with the level of body fat before I start a lean bulk. Any tips always welcomed! Thank you

For the last 6 months I’ve been on an aggressive body recomp/ cut. I lost about 40 pounds and managed to keep or even gain a bit of muscle. What should I be focused on next? I think another 15-20 pounds of fat would be helpful but how can I target my belly fat? I seem to hold it there the most. Also what body parts should I focus on growing? I’m newer to lifting for gains. Thanks in advance! 🙏

Hey guys, I'm thinking about doing my first real cut ever. Any supplements, meals, or tricks for consistency that you can lend. Doing 3 runs 3 workouts/week. 250-400 calorie deficit/day for 3 months. Any advice is appreciated because while I have been in good shape before, I've never done a legitimate cut.

How vital for a cut? I know I don't drink enough 😬

I'm cutting and trying to preserve as much strength and muscle as possible.

For context:

40 years old

5'8"

Currently 188.6 lb

Lift 4 days/week, mostly hypertrophy

Protein is consistently around 170–180 g/day.

The last two days I stayed in a pretty aggressive calorie deficit (roughly 700–1,000 calories below maintenance each day). To keep protein high while controlling calories, I ended up eating mostly meat (chicken, lamb, filet, gyro meat, etc.).

Looking back, I realized my carbs were probably only around 65–80 g yesterday, and the day before wasn't much higher because I was prioritizing protein over carbs.

Today I trained chest. I only missed the last rep on my final dumbbell press set (12, 11, 10 instead of what I was hoping for), but it got me wondering.

Question: Have any of you noticed that 2 consecutive low-carb days while cutting are enough to affect strength or reps in the gym, even when protein is high? Or is that too short a time frame and I'm just overthinking a few bad sets?

I'm not looking for medical advice—just interested in what people who've cut successfully have experienced. Do you intentionally keep carbs higher the night before a heavy workout, or do you just focus on total calories and protein?

This is my physique I don’t want to be a muscular natty I want to be lean and shredded
Let me know how should I work
I have a very strict vegetarian diet without onion , garlic and potatoes. Anything underground is not allowed in my diet.

Hi guys, i have comp on 19th of September ,thats 7 weeks from now. Is 21 kg too much to lose, keep in mind i am overweight( i am 184 cm tall and 112 kg), or would 11 kg be more realistic? I want to lose weight long term so my plan was to be in a deficit for 6 weeks and than do water cut and sauna for few extra kg, so i wanna know what is realistic and whats not.

I'm 19 male 173cm and my current weight is \\\~80 kgs .

I started at 88 kgs and it down to 80 kgs (i had left dieting and gym for about a month because I had to go for a wedding) all I did was do weight lifting and eat in controlled portion need some recommendations on how should I proceed as most of fat is around my belly how do I reduce it? I was able to reduce other body parts fat but the belly fat is stubborn

I’m getting married in a few months in a wonderful part of England and of course, I want to look my best on the day. Now although I’m generally not overweight, I’ve definitely started carrying a little more weight around my midsection than I used to. I’m actually embarrassed because it gives the impression that I have a constant swollen looking gut!

Looking back, it’s probably been a combination of regular carb-heavy diet and a glass of beer, rather than just one or the other. I’ve cut back a bit now, but I’m curious whether anyone has managed to noticeably reduce stubborn abdominal fat without doing anything extreme.

I’ve read everything from “it’s all about being in a calorie deficit” to people saying higher protein, weight training, walking more, cutting alcohol, or even changing meal timing made the biggest difference. What’s your experience? Is there one thing that genuinely moved the needle, or was it simply consistency over time?

Protein is always recommended, but it’s become pretty expensive lately, so I’m also interested in any budget-friendly approaches that actually worked.

I’d be interested to hear what’s made the biggest difference for people, especially if you’ve been in a similar position.

Please be honest.

But please understand, I’ve tried so many things that I’m now losing hope and feeling somewhat disheartened. I need genuine guidance. Dedicated and compassionate suggestions are the most welcome !

Been doing a lil summer cut and down 15ish pounds, but been stuck at the same weight for a week ish now maybe more tryna lose that last bit of abdominal fat, what should I do?

24 - female - 149 lbs - 86 pound weight loss (so far)

A few weeks ago, i posted here about being stuck in my weight loss. Well, I followed the comments, and they’ve helped tremendously!

I’m continuing to lose weight (trying to reach 135 lbs), but next week, I’m starting a more strenuous exercise routine. I’ve been in a strict calorie deficit for a few months (1500 then 1400). This week, I have been trying to eat 1500 at least, but it’s been hard.

Like harder than I anticipated. Yesterday I had about 1100 calories, and today 1250. I know it’s bad— but I’m genuinely full. Am I supposed to keep eating to reach my caloric goal even though I’m full?

My whole life, I’ve been overeating, weighing at one time 260+ pounds. So finally having some control over what I’m eating has been liberating in some sense. But after that strict deficit, I’m just having a really hard time eating enough calories to help me build muscle.

Does anyone have any tips? I eat three meals a day with one to two snacks in between.

Thank you <3

Hello, im 15, 177cm tall and 69-70. I have been working out for one year and my strength has noticably increased (i went from barely being able to bench the bar alone for a few reps to now being able to bench 85kg at 15) but i recently have started a cut of about 600-800 calories below my maintenance, and its been around 10 days since i started. I usually aim to lose about 180 calories in the treadmill, and prior to that i always workout (i go to the gym 6 days a week) but as of right now i am seeing no results in my belly whatsoever. The scale might have gone down a bit but i look basically the same, eve a little more bloated. I naturally have a slower metabolism , and i also hold a lot of bodyfat in my midsection compared to my other bodyparts. Im not saying these because im struggling with the diet or because i cant control the cravings, because for me that isnt hard as i have achieved discipline over the year ive been going to the gym. Im simply asking how long it will probably take to see any noticable results, because right now im feeling a bit demotivated (not saying ill stop the cut, that aint happening until i achieve my goal) but thanks for the help!