r/BulkOrCut • u/BetterFly485 • 4d ago
BoC Help me with this body.
I'm 23m 182cm, My waist is 85cm neck is 37cm. I've been cutting since jan from 94.7kg to now 82kg and I body fat of 24 percentage nearly. So this cut is exhausting me. Eating nearly 1900-2000 cals per day with 130-140g protein which I can afford now. My question is these love handles are very ugly to self reflect and this cut is exhausting me mentally. I tried going for 1800 calories but they give me headaches. I do 4x gym with 20 min cardio sessions with each gym day. I can not do more cardio due to my desk job. What should I do? Any expertise answer or experienced answer is more than welcomed. I've only left diet in july month but now my issue is I'm having a platueu at 82kg. . I don't know what to do. Gym sessions feel so stressed and daily life sucks with this prolonged cut. Help me out dear gym bros! 🙏🏻
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u/dm1tree 3d ago
You've been cutting for over 6 months and you are mentally tired.
Take a break from the cut - eat at maintenance for a while (a few weeks to a month). Recharge yourself mentally and physically and then resume the cut.
Look into diet breaks, or phasing of fat loss, and also deload weeks.
It's tempting to one-shot the weight loss, but it often leads to just burning out, then undoing all the hard work.
Great work so far. Give yourself the time to get ready for the next phase. You've got this.
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u/BetterFly485 3d ago
Thanks for the kind info. Surely I'll take a diet break and come back to the cut. Really thanks for being kind here and pushing me!
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u/dm1tree 3d ago
No problem man. I've been there and done that. I remember hearing advice telling me "not to one-shot it" but the temptation was too great and I ignored it and set myself back.
Patience and being strategic is a real skill with significant weight loss.
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u/BetterFly485 3d ago
Yeah I think it's better for me to maintain the weight for now and build some muscle for a few months then I'll start the cut back. What'd you think abt this?
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u/dm1tree 3d ago edited 3d ago
Sounds good. You might find the following video useful:
https://www.youtube.com/watch?v=VLlX6_2Ris8I notice you are asking about what your calories should be in other comments.
I think you should watch the entire series of which the linked video is part of. Really learn about how fat loss works. Work out your maintenance calories (perfect time to do it as you'll be on a maintenance phase now). And then work out your deficit cals.
I promise you, things become a lot easier when you learn about the process, and work out whats going to move the needle for you.
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u/drgashole 3d ago
You are nowhere near 24% body fat even in your after photo, you were ~35% before and about ~30% now. So unfortunately this means it’s a long road, you mentioned recomp. Recomp is only for newbie’s or people with a small amount of fat to lose, not an option for you.
Best bet is a short diet break, 2-3weeks then back to cutting again.
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u/BetterFly485 3d ago
Sure I'm already on the diet break from today, I'll get back to the cut after the break. What cals do you recommend for me in the cut again?
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u/drgashole 3d ago
Can’t recommend cals as it’s completely individual. As a general rule the more bodyfat you have, the higher the deficit can be. So you can easily have 500 cal deficit as someone ~30%, the trade off is you are more likely to have diet fatigue (what you have been experiencing) which requires more frequent diet breaks. Just do what is most manageable in long term for you.
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u/Particular_Dance8781 2d ago
Maybe cut until ~ 70kg to lose a lot more fat, alternatively you could bulk to get more muscle and prepare for the next cut. Id say cut some more at the moment
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u/Krythis1 3d ago
2000 calories on a cut?? I wish I had that expenditure! On a cut I'm around 1400 or less. Now that I've lost over 65lb, my maintenance is around 1900-2000. I'm currently 185lb 5' 11".
My suggestion is to maintain for 2 weeks or a little more and then go back to a cut. Make sure you're tracking accurately and properly calculating expenditure. Macrofactor is the app I use.
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u/BetterFly485 3d ago
Sure I'll do the maintenance, What cals do you suggest when I get back to the cut.??
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u/Krythis1 3d ago
Each person's caloric needs are different. You need to calculate your true expenditure to be accurate. This is what I use the Macrofactor app for.
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u/Spring_bar 3d ago
You're way higher than 24.