I'm starting my cut in 4 days. I am giving myself 9 months to reach my goal, and coincidentally there are exactly 9 months until my 21st birthday. I am wondering this though, if I am sure to get enough protein as to not lose any muscle mass, can I expect to see some newbie gains over 9 months even though I'll be eating at a deficit? How much lean body mass can I expect to gain?
Haven't Ever Lifted Before (Pics) In 9 months you could see a very big transformation. If you follow a nice slow(ish) cut, and lift weights, you can potentially see a new you for your 21st. You should read through the stickies, map out your macros and if you stick strict to them you will lose a bunch of fat. At the same time, if you start lifting properly (work more with proper form at the start) and get your protein in the proper amount you will also see that 'newb boost' within the first 6 months or so. Look into possible taking a bit of creatine (dont go crazy or you will see puffyness and your cut wont look as effective, just like 3g daily should be fine especially if your new on that too) and some kind of pre-workout (they usually have creatine in them anyway) to give you that extra boost since cutting will probably make you feel weak and out of energy and not want to lift. You can do it, just start!
Haven't Ever Lifted Before (Pics) Yes you will have noob gains even in a deficit. No one can tell you how much that may be. Regadrless, eat at a moderate deficit and they'll likely be optimal. 250-500 cal deficit. Go too extreme on the deficit and less noob gains will be had.
Haven't Ever Lifted Before (Pics) Ok thanks. And I have looked at the stickies and figured this plan out. (I have no issue eating the same thing everyday because I usually prepare things differently while cooking) Age: 20 Sex: Male Height: 6'2" Weight: 230 Body Fat : 25% Maintenance Calories: 2166 Calories to Intake (Cut 20%): 1733 Protein: 160g Fat: 72g Carbs: 111g Breakfast: 2 Eggs, 8oz Yogurt, Vitimins, Water Snack: Cheese Stick, 11 Almonds, Water Lunch: Turkey Sandwich, Water Snack: Banana, Honey, Whey Protein Shake w/Creatine mixed with Water Dinner: 6oz Chicken Breast, 1 Cup Broccoli Flowerets, 1 Cup Cottage Cheese, Water Snack: 4 Sticks Celery and 2Tbsp Peanut Butter, Water
Haven't Ever Lifted Before (Pics) You might gain a few pounds and improve your definition. However if I where you I would cut 20lbs eat maintenance and then workout with a view of cutting next summer. Your problem is that your not doing any exercise.
Haven't Ever Lifted Before (Pics) When I start my cut I'm going to be doing MWF Weight Lifting and TuesThurs Cardio
Haven't Ever Lifted Before (Pics) It looks like you are doing this the right way! I suspect that you will want to switch to bulking in four months or so. You look like you don't need to lose too much fat, and once you start to see them muscles you'll want to bulk up. Good luck op!
Haven't Ever Lifted Before (Pics) Thanks! And like I said before haven't quite started yet, but really excited to start. Just waiting on my next paycheck so I can actually go buy some food. Haha.
Haven't Ever Lifted Before (Pics) You will look worlds better if you start lifting 3x a week now. Do not lift more than that as you do not want to burn yourself out when you get down to a normal weight and can focus on building mass. YOLO You only lift once
Haven't Ever Lifted Before (Pics) Thanks. And what do you think I should start lifting like? I know there's the sticky with which exercises, but I mean should I rest a lot between sets, or pump them out quickly? High or low intensity?
