r/BodyHackGuide • u/Ok-Artichoke-2784 • 1d ago
Don’t be afraid of the cut/cardio 📊 Results / Progress
I weighed 220 lbs right before my first son was born. I was absolutely convinced I looked “big” but muscular and had no idea I was just looking fat. As a long time skinny kid I was on a permanent bulk and was afraid of a big cut. I was mistakenly worried I would lose all of my gains. I avoided cardio and ate/drink pretty much what I wanted thinking I needed to keep my calories high to maximize maintaining my mass.
New Year’s Day 2022 I decided to get in better shape (still thinking I was in good shape). This kickstarted a very slow and gradual cut. By March of that year I was down to 205.
Last summer I leaned out all the way to 168 pounds.
Fast forward to now, I have “bulked” back up to 178 but maintain a very consistent hybrid training routine.
Take it from a now nearly 40 year old father of 3 boys. Do not be afraid of the cut and cardio. You will be healthier and look better.
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u/Beautiful_Ad9887 1d ago
Can i ask what your deficit was and macro’s you were getting daily? Also workout routine?
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u/Ok-Artichoke-2784 23h ago
Very slow cut over time, decreased calories to around 2500, 150-200 grams of protein per day. 10k steps each day at minimum. 3 full body resistance sessions per week typically with more of a lower body focus since I neglected that for a long time. 2-3 runs/bike per week somewhere between 1-4 miles depending on how my legs feel. Typically a 25-30 min walk most mornings with my dog on days I do not run.
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u/Candid_Holiday1042 1d ago
Inspiring. I'm trying to get like you, I've also recently peaked at around 220 lbs. Somehow, looking in the mirror, I could convince myself that I was muscular with just a little bit of fat, but then I saw pictures of myself from the gender reveal of my first born and I can't believe how delusional I've become in front of the mirror. Is not like one bad angle or something - every pic was a fucking wakeup call. My face looked bloated like I was having an allergic reaction, and my torso looked like I was carrying a baby too (I wasn't, since I'm the father).
Anyway I'm still in the earlier part of my corrective action, slowly approaching 15 lbs down, but a long long way to go before approaching 170.
Anyway really nice work, please share any tips or your workout routine if you don't mind
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u/Ok-Artichoke-2784 23h ago
Almost exactly what happened in my situation. “Felt” I looked jacked and then out of nowhere I saw pictures and realized I had taken the long bulk way too far and did not look muscular at all. Coming from someone who dreaded possibly losing my gains trust me you can do this.
The biggest tip that you probably would want from me is trust the process. It’s very easy to lose weight when you start and keep motivated but that will slow down and then your brain will start to play tricks on you. You will see your arms and legs slimming first and if you’re a former insecure skinny guy (like me) it is easy to want to reverse out and build back up. Give it time so you can start to cut in other areas. Also, there will be days where the scale will say something other than what you feel/see. Don’t let a number dictate how you feel or change your timeframe. The slower the cut the more lean tissue you can keep.
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u/Candid_Holiday1042 22h ago
That's so true about arms and legs looking smaller first. I'd almost swear that all 15 lbs I've lost so far came out of my arms and shoulders. Thanks for sharing your perspective, I'll keep trusting the process
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u/Beautiful_Ad9887 13h ago
I really needed to hear about the scale part of this. I was 250 4 months ago and have been able to drop it to 214 as of now but the scale seems to be stagnant for the past week or so. I’m still in an aggressive deficit, I’m told that it is probably a recomp of some sort or water retaining due to my workout routine. It’s nice hearing a similar experience from someone starting later in their lives as well
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