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Alexander here. I won't go into training history and dieting, so let's jump into what matters.
I started my cut after my first summer vacation back in May. After injuring my lower back, I stopped tracking macros, drank a lot, and in short neglected myself. I wasn't working out.
I've uploaded the first photo to my knowledge that I took on the 9th May. At the time, I weighed 189 pounds. I really don't know my bodyfat, nor do I care. I was unhappy with how I looked and I set my number one goal to get as lean as possible in the next few months.
My weight is around 179lbs now. Around 8 weeks later. I won't go into training or anything, but with my lower back, it's less than ideal anyway.
Diet wise I've tracked everything I've eaten on MyFitnessPal, apart from a 1 week vacation two weeks ago. I only put on a pound and I've returned to pre-vacation weight anyway.
I've been on a calorie deficit of around 500 calories. Only now am I dropped that deficit further. I track my protein, carbohydrates and fat, but recently I've relaxed on the latter. I predominantly eat unprocessed foods that fill me up.
Started around 2300 calories and then 2100, and as of this week, down to 2000 calories. I do a weekly average but aim to consistently hit close to that number. I'm not binging or having YOLO days and then having to starve myself the next day for example.
I've been IF'ing for over 5 years now. Right now, I usually have my first meal around 12, but that's because I workout in the afternoon. From a compliance standpoint, I've found pushing back my first meal is always the best for myself.
I actually like to eat higher fats than carbs. I don't like overloading on carbs due to productivity and focus effects. I also found allowing myself oatmeal, normally leads to me binging on it. I take fish oil, green supplement, and vitamin D. I also normally have a protein bar every day purely for enjoyment and something to look forward to. I also make Protein Fluff with Casein...because it fills you the fuck up. Seriously if you're cutting and never heard of it, then do.
Sidenote: just got my bloodwork done, so interested to see what everything looks like for the foreseeable future. Oh and I'm 6"2 and 25.
New dietplan normally is...
Meal 1: 6 hardboiled eggs, 200g spinach and protein bar (Quest or Oh Yeah)
BCAA's before a workout because I have them left over and like the taste. Normally I work out at 3-4pm onwards.
Also use sriracha, mustard, and franks hot sauce, as well as spices. Also, use those 1cal coconut oil sprays. I know they're not the best, so the longterm plan is to cut them out.
I weigh myself every day and average it out over the week. Pictures normally once a week, but I do take flexed etc from time to time. I've uploaded two in similar conditions, but ultimately I care about how I look in the mirror. I've been really lean before, but I wasn't that big. I'm definitely not big enough for my height, but I look far better than before.
Sorry, this is long winded and all over the place, but I just wanted a brain dump for the first post.
What to expect moving forward: I'll share a weekly update with weight loss, pictures, thoughts on the cut. In another two months, you'll see a picture of me looking really lean. Then I'll slow bulk for 6-9 months.
(note on pictures, I've shaved since first photo and had the sliiiightest tan from holiday but barely.)
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