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Cutting advice and low calories!!!!

Monk3y303

Member
Hi im currently cutting and at 10% body fat. Trying to get to 8% before I start lean bulking..I weight 165lbs 5'6" im wondering if I drop to 1800 cals per day and add clen for 2 weeks is that too low. Preferably wanna acheive this in 4 weeks max.. I willbe refeeding on aweekend if necessary at maintenance or 2200-2400. And will strength train 4x per week upper lower split and add hiir cardio In between sets and maybe steadt state on off days.. How does this plan sound is it too low cals?

Cheers guys
 
If you know your maintenance is 2200-2400, then no I don't think 1800 is too low. My only question is, why are you aiming to cut down to 8% before beginning a lean bulk? Are you doing a photoshoot or going on vacation? It seems counterproductive to cut diet down for a quick 4 weeks, only to transition into a bulk.

Also, have you used clen in the past? The side effects can be a real pain, especially when dieting on low calories
 
john.patterson said:
If you know your maintenance is 2200-2400, then no I don't think 1800 is too low. My only question is, why are you aiming to cut down to 8% before beginning a lean bulk? Are you doing a photoshoot or going on vacation? It seems counterproductive to cut diet down for a quick 4 weeks, only to transition into a bulk.

Also, have you used clen in the past? The side effects can be a real pain, especially when dieting on low calories
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this, why the need for the speed and time frame? Drastic weight changes are more susceptible to their reverse happening again
 
Well my maintenance is around 270O according to calculators . But weight loss has started to slow down . But thinking if just hittin ir hard over the next few weeks .just to shift these last few lbs .. 4 weeks isnt so rushed or drastic I dont think been cutting fir a while now! And gettin bored of it .. wanting to get to 8% just so I knoe I can and see how I look also gives me more room for my lean bulk whilst maintaining as low body fat as possible. Any hints tips or advice gettin so low ? I know what im doin as ive dropped nearly 8-10% body fat already . Its just the calorie situation. Seen people on bb.com weighing much more droppin to the same caloreis
 
And yes used clen and dont realy get sides . Slight shakes fir a day or 2 and some times a mild head ache for a couple of days . Other then that feel great
 
As your body fat gets lower, it takes longer to get leaner, especially when you're trying to get under 10%. The body does not like being that lean so it will fight you every step of the way.

In my own personal experience, adding in steady state cardio 3-4 times per week always seems to help me get to that super lean conditioning. I usually maintain ~10% year round, and when I'm trying to get leaner I'll add in some extra cardio sessions. Another key is to make sure you are sleeping enough. Rest is very underrated, and extra sleep can help your body recover properly and allow you to drop into the single digit body fat percentages.

I would also suggest doing weekly refeeds, or consider carb cycling. Leptin levels are very low when you're dieting, so a refeed will help with hormone levels to keep the fat loss progressing.

All of this being said, I would still suggest to start your lean bulk now and not worry about spending an additional 4 weeks to try and get leaner. Also realize that planning to get from 10%-8% in 4 weeks is unrealistic. Getting into single digit body fat is difficult for most and it takes longer. I think you it would be a better use of your time to lean bulk/recomp now, and save the Clen for beach season ;)
 
Thanks for advice bro.. How low calories do you drop when gettin to single digit? And how much do u weight? My plan was to refeed at maintenance or below on a Saturday. I can extend the cut to 6 weeks if necessary. Im currently deployed in kenya for another 6 weeks so want to be in shape for my return ti the uk really,.. Only thing thats confusing me is this calories malarky and how low To drop em?
 
My current body weight is 184 ish, sitting around 9-10%. Calories currently are between 2200 and 2500/day, which is right around my maintenance. If you're at a sticking point and you don't want to drop calories any lower, I would suggest adding in more cardio. If you're stalled at your current body weight, it means you need to create a larger calorie deficit though diet or increased cardio.

As far as cutting calories, I wouldn't drop them too drastically, but making a small 2-300 calorie drop might be all it takes to get you to that next level of leanness. It really depends, everyone is different, but I would suggest adding in some extra cardio and dropping a small amount of calories and see how your body responds
 
Cheers mate.. Though ur maintenance would be much higher. .Hopefully my scales have arrived in Kenya so I can track my weight abit better. if so ill stick at 2000 cals on training days and 1800 on off days and see how it goes.. Might even run clen for the whole 4 week if I can get my hands on diphenhydramine or ketotifen.. But thanks for the advice pal
 
Monk3y303 said:
Cheers mate.. Though ur maintenance would be much higher. .Hopefully my scales have arrived in Kenya so I can track my weight abit better. if so ill stick at 2000 cals on training days and 1800 on off days and see how it goes.. Might even run clen for the whole 4 week if I can get my hands on diphenhydramine or ketotifen.. But thanks for the advice pal
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Calorie maintenance is different for everyone. The calculators online will get you close, but everyone has a different maintenance. Sounds like a good plan, good luck with your cut. And yes, make sure you have keto if you're going to run Clen for more than 4 weeks. And get a taurine supplement as well, even if you just use it for two weeks. 4g of taurine a day is optimal just to be on the safe side
 
Got a burning question im still confusing my self with calories.. If my maintenance is body weight x 15 = 2450 if im.taking in around 1900-2000 and then burning 300-500 per day is that too much? .. When already so lean?
 
Monk3y303 said:
Got a burning question im still confusing my self with calories.. If my maintenance is body weight x 15 = 2450 if im.taking in around 1900-2000 and then burning 300-500 per day is that too much? .. When already so lean?
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Calculating your maintenance isn't that easy. There are online calculators that can help you get an estimate of your maintenance, but they are never 100% accurate. It all comes down to how your body responds to exercise and calorie restriction. Its all trial and error. You should stick to something measurable and consistent, diet wise and training wise, and see how your body responds. I would shoot to lose ~1 pound per week if your goal is fat loss. So if you aren't losing weight at your current calorie intake and cardio level, you need to either decrease calories or increase cardio.

Also, the 300-500 calorie number is difficult to be accurate with. I'm assuming you are getting this number from a cardio machine or fitness tracker, so keep in mind that these calorie numbers are not very accurate. Consistency is key. Keep it consistent, observe, and adjust as required to meet your goals.
 
Body weight * 14-16 is actually a pretty good way to get a rough ball park for maintenance. Those online calculators do take a lot of other things into consideration but those things won't have much of an impact really. The BW*14-16 is good enough for a starting point in my opinion.
 
If you work out every day at least 40 mins and sweat you need around 2000 calories to lose weight. Don't eat 2 hours before you sleep or if you feel very hungry, have fruits or yogurt.
 
Broscience...
 
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