taking 2 MG a Week of reta and Doing minimal of 4-5 Times Gym and 3-4 runs mostly Long runs Wirth Distance between 10-30 km and some Intervalls and currently Doing 1800 Cals With 180g Protein 60 fat and the Rest With carb. we usally Comes to around 80-120g... i weigh 80kg and have good amount of muscles already and am lean (visible 4 packs)
aggressive Cut or normal Cut what to you recommend ?
- Thread starter casprow
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MTSpace
GLP-1 Enthusiast
Seems as if your activity level alone coupled with your calories are already aggressive. How are you feeling with this amount of activity? Age? BF%?
Going to the gym is already 300-500+ calories. If you're running 10-30km thats another (500-900)- (1500-2700.) 1800 would be the minimum you'd want to eat at that point lol. Usually people go as low as 1200 for light activity but you're doing way more than that
5byfive
GLP-1 Enthusiast
As lean as you are, more than a 500 calorie deficit is going to kill your muscle. It makes no sense to be more aggressive than that. You are going to lose some muscle no matter what, why lose more than you have to?
tbh its not the first time doing an aggressive cut and usally when I do it I feel bad all day long but this time even with double more activity I feel great since i'm on reta... like with all honesty reta had made this aggressive cut of 1800 calories and gym and running long distance very manageable and hunger noises are there but not as extreme as they were on my last aggressive cut where I only did maybe an hour of incline cardio 3-5 a week at max and nothing more with hunger feeling to the roof.MTSpace said:
as of your question I would guess myself around 11-15% bf since my upper 2 abs are very visible and have somewhat of veins around my shoulders. age 21
Zydeceltico
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In other words, and after reading all of the above, you have zero need to lose weight and likely never have up to this point? Am I right? Just wondering.casprow said:
Galapagosfit
GLP-1 Apprentice
the slower the better usually, the more you cut on calories the more muscle you will lose. You are young, some time it's better to build up muscles more than cutting fat. it's healthier. if you want to be a hybrid athlete. If you are around 12% fat, you can cut maybe 5 more pounds just to arrive at 10% but after that... the cut will do more trouble than good. if you climb up your calories slowly, you will put more muscle on and have a lot more energie. and your shape will look better. when you cut, you lose glycogen (water in your muscle), so muscles habitually looks more flat. Just try to not cut for too long or too agressively because you will lose all the progress at the gym.casprow said:
gimmeshelter
GLP-1 Enthusiast
Do you want to feel sick?
birdwhacker
GLP-1 Enthusiast
I exercised really heavily this last week and weighed in on monday. Ate between 1400 and 1800 calories most days, which probably had me in a 1500 calorie deficit most days. Lots of protein.
Weigh in on Monday and I lost four whole pounds which was my goal. I also lost four pounds by starvung myself the first week and probably lost muscle mass that way.
So restriction works. Cut as hard as you'd like.
Weigh in on Monday and I lost four whole pounds which was my goal. I also lost four pounds by starvung myself the first week and probably lost muscle mass that way.
So restriction works. Cut as hard as you'd like.
birdwhacker
GLP-1 Enthusiast
I was running a lot more than he was and I didn't feel sick.gimmeshelter said:
gimmeshelter
GLP-1 Enthusiast
I hear ya any big bump up may cause that and ur kinda stuck for a week. He seems very active IMHO any jump up not needed. My man is a machine w exercise. Already has abs !birdwhacker said:
MTSpace
GLP-1 Enthusiast
Slower cut will give you more energy to increase intensity of resistance training too. Build muscle instead of stead of losing muscle. Let your youth and hormones help you by optimizing a healthy diet, good exercise program, and proper sleep. You’re in the zenith of your potential and it would be great to hear you exceeded your expectations 
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.the main reason for starting reta is to cancel out the food noise i get as someone who works full time job at a bakery where its impossible not to think about food 24h and binge eat every day. usually when I binge I get angry and punish myself with running a longer distance. I honestly don't really care that much about having too much muscle I just want to be leaner than what I am rn and reach new levels of bf% to take a look at my potential and how I would look I term of attractiveness
gimmeshelter
GLP-1 Enthusiast
Ohhh bakery job would kill me !casprow said:
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