~~~MMSex's Comprehensive Guide to Cutting for Beginners/Overweight/Obese~~~

Son Goku

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I'm trying to add muscle mass while burning/losing fat.

My body fat: 12%
Weight is: 165
Height: 5'10
Age: 38

I want to cut down bodyfat to single digits. Between 6%-8% bodyfat is my goal.

Is this attainable if I eat 5-6 meals per day? The meals I eat will be clean and mostly protein (Eggs w/Oatmeal, Chicken Breasts, Lean Ground Turkey w/Rice).

I plan to workout in gym 4-5 times per week. Cardio (jog outside) 4-5 times per week.
:mjlol:
 

Mook

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Son Goku

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I thought fat loss was a caloric deficit and building muscle mass was a caloric surplus. People trying to do two opposite things at the same time.

It is possible (read up on "body recompositions") but it's almost impossible for regular-ass gym goers that aren't beasts like that (i.e. most coli brehs).

I did one once by eating at a surplus and lifting 15+ hours a week when I was in the sandbox. The results were :whew: . Then eventually I outworked my surplus and it kinda fell apart. :snoop:
 

The ADD

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It is possible (read up on "body recompositions") but it's almost impossible for regular-ass gym goers that aren't beasts like that (i.e. most coli brehs).

I did one once by eating at a surplus and lifting 15+ hours a week when I was in the sandbox. The results were :whew: . Then eventually I outworked my surplus and it kinda fell apart. :snoop:
They also set unrealistic timelines and goals:

“I want to drop 35 pounds in the next eight weeks and get ripped. I’m new to the gym BTW”

:why:
 

winb83

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It is possible (read up on "body recompositions") but it's almost impossible for regular-ass gym goers that aren't beasts like that (i.e. most coli brehs).

I did one once by eating at a surplus and lifting 15+ hours a week when I was in the sandbox. The results were :whew: . Then eventually I outworked my surplus and it kinda fell apart. :snoop:
It's also possible to start your own business out of your garage and have it grow to a multi trillion dollar business but it ain't likely. Outside of noob gains I doubt the overwhelming majority gonna see results losing fat and gaining muscle at the same time. A lot of people doing it are probably losing the fat they had and seeing the muscle underneath.
 

MMS

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It's also possible to start your own business out of your garage and have it grow to a multi trillion dollar business but it ain't likely. Outside of noob gains I doubt the overwhelming majority gonna see results losing fat and gaining muscle at the same time. A lot of people doing it are probably losing the fat they had and seeing the muscle underneath.
Thats how it went for me but once you get leaned up working out for muscle is more rewarding than cutting.
 

NobodyReally

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I did it guys. I cracked the code. I'm down 52lbs and close to the goal.

Height: 5'3
Starting weight: 188lbs
Starting date for weight loss: November 2023
Current weight as of this morning (October 2024): 136lbs

So it took almost a year to accomplish, but slow and steady wins the race. I'm not going to gain that weight back because I've built habits and educated myself on what works for me and my lifestyle. I also know that the stronger I get, the more efficiently my body burns calories, which helps when I don't eat so great. But I have less desire for bad foods now. I want to lose maybe 6-10 more pounds, and then just maintain.

Here are the things I did that made a huge difference:

Game Changers
  • eating 500-700 calorie deficit
  • walking between 3.5-8 miles a day
  • progressive resistance training/weight training three days a week, with a switch up in routine ever six weeks
  • increased protein intake, both naturally occurring protein in whole foods and protein shakes
  • more whole foods, less processed foods
  • less sweets, but not eliminating them
Other Helpful LifeStyle Changers but Not Necessarily Game Changing
  • increased water intake
  • diet breaks and weight training de-loading every 4 to 6 weeks
  • increased fiber intake
  • stop black/white thinking about food. There are no really bad foods and cutting things completely out doesn't work for me. I can eat anything in moderation and more importantly, within my daily calorie goal
 

Bboystyle

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I did it guys. I cracked the code. I'm down 52lbs and close to the goal.

Height: 5'3
Starting weight: 188lbs
Starting date for weight loss: November 2023
Current weight as of this morning (October 2024): 136lbs

So it took almost a year to accomplish, but slow and steady wins the race. I'm not going to gain that weight back because I've built habits and educated myself on what works for me and my lifestyle. I also know that the stronger I get, the more efficiently my body burns calories, which helps when I don't eat so great. But I have less desire for bad foods now. I want to lose maybe 6-10 more pounds, and then just maintain.

Here are the things I did that made a huge difference:

Game Changers
  • eating 500-700 calorie deficit
  • walking between 3.5-8 miles a day
  • progressive resistance training/weight training three days a week, with a switch up in routine ever six weeks
  • increased protein intake, both naturally occurring protein in whole foods and protein shakes
  • more whole foods, less processed foods
  • less sweets, but not eliminating them
Other Helpful LifeStyle Changers but Not Necessarily Game Changing
  • increased water intake
  • diet breaks and weight training de-loading every 4 to 6 weeks
  • increased fiber intake
  • stop black/white thinking about food. There are no really bad foods and cutting things completely out doesn't work for me. I can eat anything in moderation and more importantly, within my daily calorie goal
U a female?
 

MMS

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I did it guys. I cracked the code. I'm down 52lbs and close to the goal.

Height: 5'3
Starting weight: 188lbs
Starting date for weight loss: November 2023
Current weight as of this morning (October 2024): 136lbs

So it took almost a year to accomplish, but slow and steady wins the race. I'm not going to gain that weight back because I've built habits and educated myself on what works for me and my lifestyle. I also know that the stronger I get, the more efficiently my body burns calories, which helps when I don't eat so great. But I have less desire for bad foods now. I want to lose maybe 6-10 more pounds, and then just maintain.

Here are the things I did that made a huge difference:

Game Changers
  • eating 500-700 calorie deficit
  • walking between 3.5-8 miles a day
  • progressive resistance training/weight training three days a week, with a switch up in routine ever six weeks
  • increased protein intake, both naturally occurring protein in whole foods and protein shakes
  • more whole foods, less processed foods
  • less sweets, but not eliminating them
Other Helpful LifeStyle Changers but Not Necessarily Game Changing
  • increased water intake
  • diet breaks and weight training de-loading every 4 to 6 weeks
  • increased fiber intake
  • stop black/white thinking about food. There are no really bad foods and cutting things completely out doesn't work for me. I can eat anything in moderation and more importantly, within my daily calorie goal
thats awesome!

glad to see it worked out for you, the long walks to me are the best way to ensure a caloric deficit when your meal choices are under attack

its hard to find the time slot to walk that long though depending on what your lifestyle
 

NobodyReally

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U a female?
Yes! 😜
thats awesome!

glad to see it worked out for you, the long walks to me are the best way to ensure a caloric deficit when your meal choices are under attack

its hard to find the time slot to walk that long though depending on what your lifestyle
I agree, I really think walking was the #1 thing that changed the course of my weight loss. I was doing the other stuff and it was helping but when I started walking more and for longer periods of time, the weight just started melting off. You're right it does take some planning to walk that much. I think if I had kids and couldn't work from home, it would be harder. I do get up around 5:30am for my walk so it doesn't cut into my day so much and I have to walk less now that I'm closer to my goal. I probably do about 4 miles a day now, but when I was first starting I'd try to get in about 8.
 
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HabitualChiller

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Brehs, what will happen to my body if I eat lean foods that are high in protein (like seafood and chicken) and hit the gym 4 days a week:lupe:?

I'm 5'8 150. According to Samsung, my BMR is 1,513, but I've had several days where I've eaten a thousand calories over that and gained about a pound later on. I've been mainly sedentary for the past year... besides A LOT of walking on the ship.
 
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Bboystyle

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Brehs, what will happen to my body if I eat lean foods that are high in protein (like seafood and chicken) and hit the gym 4 days a week:lupe:?

I'm 5'8 150. According to Samsung, my BMR is 1,513, but I've had several days where I've eaten a thousand calories over that and gained about a pound later on. I've been mainly sedentary for the past year... besides A LOT of walking on the ship.
If your in a calorie deficit, u will get cut up and get noob gains. If you are over your calories, u will grow muscles
 
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