Props for the guide. I need to cut some weight for tournaments. Id lke to get down to like 205. Since i started BJJ ive lost like 2 pants sizes, but it hasnt shown on the scales

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this guide is specifically for fat losses in general

cutting water for competition is alittle different

but it depends on where you are starting, if you are out of shape and trying to get down to 12% BF or so, this guide will get you there

if you trying to go from 10% down to 8% you might need a more complicated routine

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i can stand to lose some more fat tho. Its mostly in my midsection. Id say im in fairly good shape. My cardio is great(it has to be for grappling) i know the water cutting tricks, but that wont do me much good.

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if you still got noticeable fat on your midsection you still above 12%

if you plug in your numbers as i wrote in the guide, you should still cut 1-2lbs a week if you do it by the book

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Preciate it breh. I'll report back in a few weeks

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im bout to get on this

it isnt hard to do, if you got a smart phone i strongly recommend using myfitnesspal or loseit app to count your cals early on

once you get an idea for the cals of your favorite foods you wont need them as much

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We back..

Great thread

Props

Hopefully better than SOHH's gym section

maybe alittle more proof that this guide works

67lbs later @ 153 im still doing the same thing

i hope there arent hefty folk lurking who arent giving this a try

it changed my life

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I Was A Big Soda Drinker (Pepsi), Haven't Touched Any Soda Since Sometime In March

Is Pepsi Zero The Truth?

All I Drink Is Water, Water Water And Once In A Blue Some Gatorade

I Need Some Liquid Variety In My Diet

Im About 12-15 Pounds Away From My Goal Weight, Been Feeling Good As **** Too

Making The Lifestyle Change Is Tough but Once You Stick It Out **** Is Smooth Sailing

pepsi max is great

i'll say this though, someone told me this, if you want exact results you gonna have to do exact work

im not overly meticulous about what i eat, but i do know calorie/protein wise of everything i ingest

and truth be told, how hard you go in the gym "strength" wise really is important for muscle preservation in the prospect of cutting

it took alot of time to realize how delusional i was about how much weight i had on me, that has been the toughest part foreal. setting these goals of 180 then 170 then 160 and **** now im 153 and i might be 140 before im cut cut, eitherway. The part about trusting the mirror and tape measure is legit(especially for bulking too)

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this... lifting while cutting should be high intensity (heavy) / low volume and frequency.

****, man.. I'm exactly the same. Thought I was so close to being lean when I was around 175, but here I am weighing under 165 and still at least 10lbs away from where I wanna be. **** stressful.

Post some of your post workout meals breh

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Whats good brehs.. help me out.
I'm at 5'9, 153 right now. Lost about 25 lbs from September to January. But i lost a lot of muscle cuz i guess I was losing weight too quickly. I stopped being active from Mar-April and i'm gonna guess my bf is around 15%.

Anyways, I've been hittin the gym hard for about 3 weeks. My nutrition is already disciplined. The **** that bothers me though.. what direction am I supposed to take? After being ~175-180 for the last 5 years at around 25%BF, I feel too skinny now. but i dont wanna gain any fat while bulking cuz Its May and I want to look non-flabby for the beach.

So can i get muscle gains while losing BF%? Is it possible? How much, if any, cardio should I incorporate?