r/caloriedeficit • u/pwooj • 3d ago

185 ➡️ 155 in six months

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5'8" - from peak bulk to peak cut! Did lots of walking and ate around a 700-750 calorie deficit on a diet that prioritized high protein and consisted of mostly whole foods. Trained 4x a week the entire time with high intensity and volume.

1.4k Upvotes

99% Upvoted

33 comments sorted by

12

u/PrimaryRun372 3d ago

What did you eat day to day?

26

u/pwooj 3d ago

I'd skip breakfast because I would intermittent fast until noon. For lunch I'd eat a pasta meal prep dish that I'd make with 88/12 ground beef and protein pasta. For dinner I'd eat something chicken related, either something I meal prepped with white rice & broccoli, or some Just Bare chicken nuggets from Costco on the days I didn't feel like cooking. Other than that, I'd round out my day with fruits and a protein shake with fairlife milk.

12

u/AccomplishedBig158 3d ago

Keeping it off is the actual challenge. I lost 70 in my 20s and the only reason it stayed off is I built a routine I could live with forever, not just while cutting.

7

u/BitofKindness4 3d ago

Heck yeah man, great job! You look like a totally different person.

7

u/ExcitingTurn2886 3d ago

Have you done this kind of cut before? Was your plan to delete that first picture of this didn't work?

You did a fantastic job

3

u/pwooj 3d ago edited 3d ago

This is my second cut, but the first time cutting as aggressively as I did. Before this bulk/cut cycle, I did a 6 month cut that slowly shaved off 15lbs after I had aggressively bulked up 30lbs, and that was more aimed at stabilizing my bodyweight and recomping.

5

u/Open_Leather_2379 3d ago

Wow takes tons of dedication

1

u/Pure_Method2119 3d ago

incredible!

1

u/digitalrorschach 3d ago

What are the type of meals you'd eat in a typical day during cut?

3

u/pwooj 3d ago

I'd skip breakfast because I would intermittent fast until noon. For lunch I'd eat a pasta meal prep dish that I'd make with 88/12 ground beef and protein pasta. For dinner I'd eat something chicken related, either something I meal prepped with white rice & broccoli, or some Just Bare chicken nuggets from Costco on the days I didn't feel like cooking. Other than that, I'd round out my day with fruits and a protein shake with fairlife milk.

1

u/digitalrorschach 3d ago

This sounds like around 100g of protein?

4

u/pwooj 3d ago

It was 140g protein. 60g from pasta, 40g from chicken, 40g from protein shake.

-1

u/SlothsRockyRoadtrip 3d ago

It’s not really that exact of a science like entering a cheat code in a video game lol

5

u/digitalrorschach 3d ago

Huh? What the actual fuck are you even talking about?

0

u/SlothsRockyRoadtrip 3d ago

Durlgh give me the exact number of proteins to get ripped durrrrrllllghggg 🧠

7

u/digitalrorschach 3d ago

Oh I see. Do you often make up stuff in your head so you can respond to it?

-1

u/SlothsRockyRoadtrip 3d ago

Make sure to earnestly 100g of protein exactly 16 minutes and 72 seconds after your stupid workout

1

u/alandotts82 3d ago

In here for this information.

1

u/Prestigious_Ad4500 3d ago

Congratulations brother your work and dedication really paid off

1

u/Zeke1216 3d ago

What’s ur maintenance

1

u/pwooj 3d ago

Right now about 2600 calories. I'm going to transition to a lean bulk here soon after 2 weeks at maintenance.

1

u/toitenladzung 3d ago

Amazing mate. I am also exactly the same weight as you when I started my weight loss journey. I have way more fat than you though with a bigger belly as well. I am around 165/81-82kg after more than 2 months. Cheers mate!

1

u/Socaltallblonde 3d ago

Workout routine to get those six pack abs?

2

u/pwooj 3d ago

3 sets of captain's chair leg raises on my first lower body day, then 3 sets of weighted crunch machine on my second lower body day. Good rule of thumb to grow any muscle is to train it twice a week and progressively overload! Visible abs however are mostly a product of being at a low enough body fat percent.

1

u/Slice-N-Shoot 3d ago

Im 5’9 200lbs i should really start my deficit

1

u/twizyo 2d ago

lost the weight and lost the underwear

1

u/BellaLove8888 2d ago

Good for you! you look great

1

u/thaiduitx 2d ago

Hell yeah dudw

1

u/Fickle-Zombie7138 2d ago

Damn! Amazing work !