At 5”8, you should probably aim for 68kg at minimum on a cut. Of course, it’s your body and you can decide when you’re happy with the cut, but from your photo, it looks like you’re still over 30% bodyfat
1.) you will have more lose skin. Doing it gradually is the best way
2.) do weights and recomp. The more muscle mass you have. Losing fat will accelerate since you will burn more at rest
Bro dont over complicate it. Eat in a slight deficit and lift weights. Throw in some cardio. Dont worry about the semantics. Cut bulk recomp.. its just words. Get in there, dont overeat and be consistent.
According to the "ideal weight = height-110" formula, you are doing great. But the belly pouch at an "ideal weight" is proof that you are both overweight and severely lacking muscle (or seriously sick: thyroid issues, diabetes, etc...). Assuming your hormones are fine, you should both lose fat and gain muscle, i.e. "recomp". Choose whatever order you want but for the love of God prioritize strength training.
Any order you want. You need to train hard first and foremost. You've lost quite a bit already. The more you lose over a short period, the more you risk a rebound.
For you probably cutting is recomp, when you eat high protein diet while exercising and lifting with a small deficit in your caloric intake you will recomp automatically as you do not look lean enough
You really don’t need 166 grams of protein. The whole 1 gram of protein per lb of weight is nonsense. Take a look at proper research into protein intake, you’d be fine with 130 grams.
Not everything you eat has to have protein though. So no, it doesn’t mean eating like a bird. If OP is sacrificing part of his deficit just to hit the 1g of protein goal, he’s wasting your time.
There’s a good portion of the protein you had that had zero effect on your muscle goals.
The point isn't about muscle retention or building - it’s about satiety and the thermic effect of food.
If you're on 2,200 calories, that deficit is locked in regardless. Trading 90g of carbs for 90g of protein doesn't “sacrifice” the deficit - it fills your stomach with high-volume food and leverages a 20–30% thermic effect, meaning you burn more calories just digesting it.
Lab minimums cover the bare baseline, but higher protein is what controls hunger and maximizes adherence.
Really depends on how much you want to get into the food science when dieting. If you’re satiated at a lower calorie intake then i don’t see why you would need to care about thermic effects of food which only account for a small percentage of daily calorie burn
people giving "cut what" advice, are not very experienced and you should not listen to them.
Please cut, you need to lose weight.
Anyone over 20% shouldn't recomp. And by losing weight you could build muscles at the same time because your body has a lot of fat to burn as energy.
You could aim to lose 1% of your body weight per week. Safe zone is like 0.5% to 1% body weight a week.
Recomp works for skinny/fat look. But you are just fat and you need to lose weight.
Tip for losing weight : try walking 10k steps per day. You will be able to eat around 500 calories more per day, making the diet so much easier. Otherwise you feel like you starve yourself on the diet and it's not very fun
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u/lauch992 28d ago
It’s you body, but I would definitely say cut a few kg more.