currently in a 1000 cal deficit rn and feeling the hunger, debating if i should continue or not

I went from 170 to 205 within the last few months. I’ve just been eating a lot and lifting consistently. I’m at a good strength level, but now I want to have a nicer physique. Could I cut now to achieve the more toned physique I want, or should I keep bulking until next spring and then cut?

Hi,

I’ve currently been floating around 160-165lbs for a few weeks now and I am not sure whether to commit to quick 3-4 week cut and then bulk or whether to start the bulk sooner?

I am happy with how I look and my strength is pretty good but I feel tiny whenever I put on clothes so I am indecisive about what to do.

Any advice?

Spent 3 years figuring out how to gain muscle without turning into a fatass. Context: I was overweight as a kid, then went anorexic in my teens trying to "fix" it. Learning to bulk properly while staying lean was crucial for my mental health. Here's what actually works:

Track weekly weight trends, not daily numbers. This is the most important thing. Your weight fluctuates 2-3lbs daily from water retention, food in your system, sodium intake, sleep quality, etc. I used to panic when I'd eat clean all day and wake up 1kg heavier the next morning. Complete waste of mental energy.

What matters is the weekly average. Weigh yourself every morning at the same time (after bathroom, before eating) and calculate the weekly average. I aim for around 0.3kg gain per week and you need to be really precise about this. Too much and you're gaining fat, too little and you're not progressing.

The problem is knowing if you're actually hitting that target consistently. I'd have good weeks and bad weeks and couldn't tell if I was on track until a month later. Found this app WeightyAI that was a real lifesaver because it checks if I'm hitting my target rate with one tap and tells me exact calorie adjustments when I'm off track. Takes all the guesswork out of it.

Start with a small surplus. Don't go crazy with calories. Add 200 to 300 above maintenance and adjust based on your weekly progress. Too aggressive equals fat gain.

Weigh yourself daily, average weekly. Consistency in timing matters. Same time, same conditions. The weekly average tells the real story.

Adjust calories based on progress. If you're gaining too fast (0.5kg+ per week), reduce calories by 100 to 150. Too slow (0.1kg per week), add 100 to 150. Small adjustments work better than big changes.

Don't panic over bad weeks. Sometimes you'll gain nothing, sometimes 1kg. Look at the 2 to 3 week trend, not individual weeks.

Take progress photos. The mirror doesn't lie. If you're looking softer despite "clean" bulking, you're probably going too fast.

Cut when you hit 15 to 17% body fat. Don't bulk forever. Mini cuts help you stay lean and keep bulking longer term.

The key is patience and precision. Dirty bulks might be faster but you'll spend months cutting the fat off later. Slow and steady keeps you lean year round.

30lbs (14kg) of mostly muscle in 3 years vs 30lbs (14kg) in 6 months with 15lbs (7kg) of fat. Easy choice.

Other person wanting to lose fat: “What kind of workout do you think I should be doing?”

Me: When was the last time you worked out?

Them: “My schedule is too busy so I haven’t been to the gym in a while”

Me: How’s your diet? 

Them: “My diet is garbage, I don’t really have time to meal prep”

I see this problem a lot when people have the goal of wanting to lose fat. They are trying to solve the wrong  problem. In this case, this person’s biggest issues are time management with a busy schedule  and consistency

These are the two obvious variables holding them back from working out and optimizing their nutrition. 

What good is it if I tell you what the best workout is, if you only make time for it once every 4 weeks?

What good is it if I tell you exactly what to eat, if you spend exactly  hours every month meal prepping?

I like to call it the “bottleneck variables.”  For me the bottleneck variable was organizing my time better. For a lot of people it can be other things”

But solve this first before you get into nitty gritty questions like “what’s the best rep scheme for back excercises, or what’s a good exercise to superset with bicep curls”

Also do I have gyno or is that j fat.

Also also what bf percent do you think i am?

thx

I gained weight but also don't want to lose any further muscle. I'm 6ft 188lbs.

Hi everyone, I started working out 4 months ago. I was 195 lbs and stayed the same. My goal is to lose some fat while continuing to improve muscle mass. Could I get an estimate of my current bf%?

I’ve spent most of the first year in deficit. From 92-83.5kg 102-86 cm waist. Should I go until im lean? Or start lean bulking?

Hi there! 24 y.o 170cm 63.6 kg beginner here. I've started to go gym about 3.5 months ago have been getting about 100g of protein everyday (with whey). I tried the body composition machine and got 25% body fat which surprised and scared me :" In this case should I be going for a cut/ bulk. I read that my basal calorie is probably around 2k cal and I need to cut by 500 cal to be able to lose about 1 pound fat / week. But I am scared to stop muscle from growing due to lack of calories, especially since I have a hard time building muscle. What should I do ?

I’m not going to cut soon dw lol

21m 5’11 140>160 since April

So I’ve gained a lot but I still think I look pretty lean thinking like bulk to 175 then cut?

And any bf estimate please?

I’ve been on a weight loss journey for the past few years with quite a few ups and downs. I started at 235 lbs and have worked my way down to my current weight of 163 lbs at 5’8”. I originally set 170 lbs as my goal weight, and while I’ve surpassed that, it just doesn’t feel like enough — my physique isn’t where I want it to be. I’ve added a couple photos from the week, before and after gym and work hoping it gives a better look at the physique. A bit more context: I work about 60 hours a week in a physically demanding manufacturing job, often throwing around heavy steel in hot temperatures. I’m constantly sweating and on my feet. Some days I feel like I have nothing left to give by the time I get to the gym, and recovery has been a challenge. I still train at least 4 times a week consistently. My strength has plateaued, and I haven’t seen much improvement lately despite putting in the work. I’m stuck in that awkward middle ground — I don’t want to keep cutting and risk just getting smaller and weaker, but I’m also hesitant to bulk and undo the fat loss progress I’ve worked so hard for. Would really appreciate any advice or insights, especially from people who’ve been through a similar phase. Thanks in advance!

Am 5'8 and weight 159lbs and I just want help to guess my bf i think 20% but chatgpt says 18-22%

175cm. I was 115kg last year June. Been working and losing weight since then. Currently at 80kgs.

28 year old male looking to drop body fat before committing to a bulk over 2 years Currently 5ft9 73kg I presume 22% bodyfat I have currently lost 7kg and look much better

I think if I drop to 62kg I would be low enough to commit to a 2 years Currently 5ft9 bulk and mini cuts along the way?

Hello everyone, quick intro and a few questions.

I’ve been going to the gym on and off for a while, and now I’m finally getting serious about training. I also try to eat well most of the time: I prioritise protein, I try to control fats and carbs, and I avoid junk food when I can. The problem is I usually struggle to eat enough calories for my size, so I tend to be in a deficit even if I don't want to! I usually fall short on carbs, since I try to stick to whole, healthy sources and they fill me up too much.

A bit about me: I’m a 38-year-old male, ~67 kg (≈148 lb), 174 cm (≈5′8.5″). I want to get stronger and add some size, I don’t like looking scrawny, but I also have a little belly and some fat here and there. My main goals are to build more muscle in my back, shoulders, and arms (especially biceps), while leaning out my stomach and getting a more defined chest.(easy, right? 😅)

Should I bulk or cut? To maintain my current weight I think I’d need around ~2,160 kcal/day. For protein I’m targeting 1.5–2.0 g/kg (≈0.82–0.91 g/lb), and I try to limit fat to 60g/day.

Any advice on whether I should start bullking, cutting or simply maintain? Thank you!

Does the love handles may screw my bulk?

I’m looking for advice to build more muscle and lose more belly fat. On Monday and Tuesday I get 3 to 4 hour sleep because of work. Wednesday to Saturday I get around 6 to 7ish hours. Right now doing full body routine 3 a week. Trying to eat the most protein I can. I do cardio and boxing( when I can) and I jump rope after workouts sometimes. I’m open to suggestions!

Been dieting for 6 weeks and lost 7kg and 4cm in waist size. I'm thinking I'm not muscular enough to look jacked even with 2-3% less body fat so I'm leaning towards eating at maintenance or very small surplus to build muscle.

Does the love handles may screw my bulk?

Hey guys,

I’ve been lifting on and off for the past year and feel like I haven’t made a great amount of progress - I feel like this is because of a mix of fuckarounditis and poor diet. Havent been lifting for the past -3 months, and unfortunately I’ve broken my wrist so I’m out for another month or so. I also train martial arts 3-4 times a week for hour or two sessions

I feel like I have a decently lean physique, but carry a lot of fat in my face, particularly my cheeks. I’m thinking of cutting for 4 weeks while I’m still recovering from my injury and then starting a slow bulk after.

I’d also appreciate any advice on a routine. I have been trying to use the Reddit PPL, as it has a lot of volume which I feel is good for hypertrophy, but mixed with my martial arts train in it’s a lot of time spent training. If anyone has a routine which they’d recommend I’d be keen.

Thanks!