11 Year Dirty Bulk. Time To Cut 275-200

[Haggle1]

Recently Just came off a whole bunch of medications after 1 year of going through some health problems and I'm up 50-60 pounds and look horrible. Im now feeling better and I'm off all medications that cause weight gain. Ive Always Idled around 230-245 pounds since I started weightlifting in 2007 and I've always trained with a good balance of Strength and Hypertrophy and enjoyed it. I'm not expecting to look massive when the cut is done since I'm natural and I've been on and off.I started to improve after year 4-5 when I got together with a buddy that trained for bodybuilding and competed. But I want to drop down to 10-12% Body fat Naturally to see what mass I've put on over the years so please keep me accountable and motivated. Im going to log my Weight And Strength to make sure I'm not loosing strength or fat rapidly so I don't jeopardize too much muscle.

Starting Weight/Stats
6/11/18=275 Pounds
37% Body fat / 5,8 Feet / 25 Years old
Im Going to aim for 200 pounds for now. Although I'm sure ill have to go much lower in weight to reach 10-12% Body fat.

Current Strength Log / Goals
-66/70 Push ups
-8/15 Pull ups
-13/20 Chin Ups
-2.4/5 Mile Run
-Standing Military Press ( 135x12 / 165x10 / 185x8 / 205x6 / 225x1 )
-Flat Bench Press ( 275x8 / 295x6 / 315x4 )
-Rows ( 185x12 / 225x6 )

Starting Pictures
Weight (Started at 275= 6/11/18 ) - Pic date 6/11/18
https://imgur.com/ELfOvAi
Flexed
https://imgur.com/JFgAkjN
https://imgur.com/6iJSe76
https://imgur.com/7VLYPH5
Relaxed
https://imgur.com/RmnAPJu
https://imgur.com/3QSb4n0
https://imgur.com/UUCxrRc

Initial Starting Macros
2300 Calories (Still Testing, Will Most Likely Bump Up)
259G Carbs
144G Protein
77G Fats

 

[jennerrator]

Welcome and great post!! Wish you tons of luck and hard work!!!! Great luck:32 (20):

Dudes will help you out!!

 

[Haggle1]

--Week 1--
6/11/18-274.4 Lbs
6/18/18-267.4 Lbs
(-7 Lbs)

Strength/Cardio/Calisthenic Gains
1. New PR 225x1 Military Press
2. New PR 315x3 Bench
3. 2.58 Mile run
4. 13 Chin ups*

 

[Elivo]

Good luck man, had work and time plus a good diet is all it takes. I’m on the same path to 200 myself , the people here will keep you honest and help guide you along the way, don’t be afraid to ask questions, lots of knowledge around here.

 

[Jin]

Well, at least you can beat me in a pull up competition

Stick with it.

 

[snake]

That was a well thought out post; I think you're going to make it. If there's anything I can do to help, just ask.

 

[Iron1]

13 chinups at that weight is no joke. Welcome aboard

 

[Uncle manny]

Stay focused and consistent and you’ll get there my man.

 

[Spongy]

Welcome and best of luck!

 

[HollyWoodCole]

13 chinups at that weight is no joke. Welcome aboard

Same thing I was thinking. Haven't seen many people at that weight or bodyfat capable of doing this.

 

[NbleSavage]

Good plan, Mate. Dial it in and stay consistent. Ye got this.

 

[silvereyes87]

Good luck man, had work and time plus a good diet is all it takes. I’m on the same path to 200 myself , the people here will keep you honest and help guide you along the way, don’t be afraid to ask questions, lots of knowledge around here.

Idk if "hard work and a good diet " is gonna get this guy to 12% bf. Just being realistic. Best of luck to ya bro. I'm 195 and 12% bf. I started at 251. Took me roughly 5 months to get where I am. Best of luck to you.

 

[Gibsonator]

Idk if "hard work and a good diet " is gonna get this guy to 12% bf. Just being realistic. Best of luck to ya bro. I'm 195 and 12% bf. I started at 251. Took me roughly 5 months to get where I am. Best of luck to you.

extremely hard work/strict diet and consistency + time. Let's say 2 years. Slow and steady you don't want loose skin hangin all over the place. Lower your carb/sugar intake. Eat for fuel only. Good luck man and report back soldier

 

[Haggle1]

Idk if "hard work and a good diet " is gonna get this guy to 12% bf. Just being realistic. Best of luck to ya bro. I'm 195 and 12% bf. I started at 251. Took me roughly 5 months to get where I am. Best of luck to you.

Thanks Mate, and nice job.

I did 291-210 in the past within 6 months and my Strength shot up since I was a nooby,all my compound lifts went up 250-300 Lbs. But I doubt I can do that again since my noobie gains period is way over. So I'm just going to take it much slower so I dont loose as much muscle and have too much excess loose skin.

What Bodyfat percentage do you all think I'm at?Am I near 37-38% Bodyfat? I used a Fat caliper and a measuring tape and used it on a website and got near 37-38% Bodyfat. Im just trying to figure out how low in weight ill have to go in weight to reach 10-12% Bodyfat just out of curiosity, Using this calculator
https://www.fitwatch.com/calculator/ideal-body-fat-weight
ive gotten between 178-191 pounds its saying ill be 10-12% Bodyfat. Ive been in the gym since 2007 so I know I have a decent amount of muscle hiding under the fat, im just curious. I understand these calculators aren't accurate.

5/8 Feet
25 years old
267.8 Pounds


Flexed
https://imgur.com/JFgAkjN
https://imgur.com/6iJSe76
https://imgur.com/7VLYPH5
Relaxed
https://imgur.com/RmnAPJu
https://imgur.com/3QSb4n0
https://imgur.com/UUCxrRc

 

[Jin]

Yes. Close to 40%


I'd reset your goals. If you put on decent muscle mass I think you'll be thrilled with 20% bf. Then you can go from there. No need to have extreme goals. Make them achievable.

I still haven't hit 10% and I was running tren and doing 80min of cardio a day.

 

[automatondan]

Hi, welcome to the board. Going back to your original post, I would increase your protein to around 200-230 grams and decrease carbs a little if needed. At 150 grams of protein, id almost guarantee you will be losing too much muscle along the way. It may slow down the weight loss (however, I doubt it), but it will increase your lbm as you drop the weight.

 

[Haggle1]

Yes. Close to 40%


I'd reset your goals. If you put on decent muscle mass I think you'll be thrilled with 20% bf. Then you can go from there. No need to have extreme goals. Make them achievable.

I still haven't hit 10% and I was running tren and doing 80min of cardio a day.

Thank you
I agree, My goal for now is 200 pounds. Ive made it to 210 quite easily 5 years ago and apparently ill be near 10% Bodyfat at 187 pounds according to this lol I doubt it tho
https://www.fitwatch.com/calculator/ideal-body-fat-weight
Time will tell I guess, I was just curious. Thanks all.

 

[Haggle1]

Hi, welcome to the board. Going back to your original post, I would increase your protein to around 200-230 grams and decrease carbs a little if needed. At 150 grams of protein, id almost guarantee you will be losing too much muscle along the way. It may slow down the weight loss (however, I doubt it), but it will increase your lbm as you drop the weight.

To be honest I followed the macro advice in the sticky section of bodybuilding.com= https://forum.bodybuilding.com/showthread.php?t=173439001&p=1481919401&viewfull=1#post1481919401

But I will try 200g for now as you recommend. I find it hard sometimes to get in all that protein but ill try my best.

Just updated it to
2300 calories
230g carb
201g protein
64g fat

 

[automatondan]

To be honest I followed the sticky advice on bodybuilding.com of .8g protein x bodyweight but Goal weight for obese so it came out to 150g protein, but I will try 200g for now as you recommend. I find it hard sometimes to get in all that protein but ill try my best.

Id take some time to read our stickies here. Bb.com is not all that everyone makes it out to be.

200 grams of protein has to be your new minimum standard. Honestly. 200 grams of protein is not that much and is pretty easy to get too if you eat properly.

If you just want to lose weight and you dont care about muscle, then you can disregard what im saying, but if you want to retain the muscle, youve gotta eat enough protein.

Not trying to be a dick, I want to see you succeed and make it for the long haul.

 

[Haggle1]

Id take some time to read our stickies here. Bb.com is not all that everyone makes it out to be.

200 grams of protein has to be your new minimum standard. Honestly. 200 grams of protein is not that much and is pretty easy to get too if you eat properly.

If you just want to lose weight and you dont care about muscle, then you can disregard what im saying, but if you want to retain the muscle, youve gotta eat enough protein.

Not trying to be a dick, I want to see you succeed and make it for the long haul.

No I appreciate the truth thank you. I will check the stickies out and try to get 200-225g protein.
My problem is I rather eat more whole foods than protein shakes but at the same time its hard for me to get in all that meat ect. I do eat alot of eggs,egg whites,beans , chicken , shredded pork,steak and I usually get near 160-180g protein and thats really trying. I guess ill have to thrown in 2-3 scoops of whey on top of that to hit it. Im still working on and playing with my diet.