How do you “fat loss phase”

[NLM36]

How do you guys and ladies cut or do a fatloss phase? Diet, training, supplementation, cardio, etc.
I always learn something everytime I read a thread like this. There’s a lot knowledgeable people here from competitors to gym rats. So let’s discuss, debate, critique, share and learn.

i just started my fatloss phase Monday.
calories 2800. Protein 300. My focus is solely on protein and cico. After I deduct calories from protein I fill in the rest with whatever I want. I don’t believe in restrictive eating. I only eat foods that I can digest well and that don’t make me feel bad. The majority of my meals are protein, fruit and almond butter simply because I like it and when I eat almonds or almond butter it helps with my inflammation. I’ll usually save about 700 cals for dinner with the family. Last night I saved enough cals for a chicken sandwich and 8 nuggets from chick fil a.
The majority of my protein comes from 100grams of protein from eggwhites, 100 grams from chicken breast, and 100 grams from hydrolyzed protein. There’s another 100 grams from eaas but I just don’t count that towards my whole protein for the day

As far as training. it doesn’t change. I lift as heavy as possible with as much intensity as I can. Its basically a modified DC 2 way split. I use my diet to lose weight. My training intent never changes, and I always treat it like I’m trying to gain muscle. When my calories drop they will not change around training until necessary.
im not big on cardio. I want my energy to go towards training and recovery. Plus I just really don’t like doing it. It aggravates my knees and shoulders also.
I don’t use any over the counter supplements or any fatloss drugs or chems.

 

[Demondosage]

I don't eat food simply because "I like it", I do my cardio, I realize that I'm not growing when dieting strict therefore I have nothing wrong with training lighter, and I don't "save room for some nuggets"

Actually, pretty much the opposite of almost everything you said.

 

[Demondosage]

But, if you have a manageable way to do things that keeps you at it then by all means. The best approach is the one that someone can stick to. Sounds like it works for you anyways

 

[NLM36]

I don't eat food simply because "I like it", I do my cardio, I realize that I'm not growing when dieting strict therefore I have nothing wrong with training lighter, and I don't "save room for some nuggets"

Actually, pretty much the opposite of almost everything you said.

Hell whatever works and you can do consistently. I think that’s the real key consistency.
ive actually brought my legs up in a deficit. I usually continue to get stronger until I pretty depleted. I just believe in giving muscle the same stimulus as I built it with in order to maintain it.

 

[Skarpyona]

Cruise on small amount of AAS to help prevent muscle loss. 100mg primo+150mg of test cyp seems to be my happy place. Everything functions as it should, no elevated BP, bloods are good, I feel good.

I supplement with:
6g of high quality Omega 3s
5g vitamin d3
4g vitamin C
NAC
Berberine
COQ10 (will be switching to Ubiquinol soon)
Hawthorne Berry
Beetroot powder
Taurine
And a Flintstones multi vitamin just for the lolz

This stack meets my needs for keeping my cardiovascular health and blood pressure under control. I have a tendency to have BP run high on cycle and live under high stress for sporadic periods of time, so that aspect is the highest priority for my well-being. I live far up in the northern hemisphere, so I supplement with vitamin D year round.

Training for fat loss, I up the cardio significantly. 5-6 sessions per week for an hour. Anything from power walking to cycling, as long as it's easy on the joints. I aim for 3 full body weightlifting sessions per week.

I practice intermittent fasting with what I like to call an "improvised keto". IF helps me with portion control and keeps my hunger in check throughout the day. I keep carbs down to a minimum, and never exceed 60g per day. Rice, potatoes, or bread if the mood arises.

Diet is the aspect I hate the most. It gets boring and redundant. Bulk frozen veggie mix from Costco, chicken, eggs, and if I need to fill up more calories, ground beef.

Repeat for 6 weeks, get lean, lose strength, body dismorphia kicks in, cry, blast to the moon

 

[MFAAS]

I only eat foods that I can digest well and that don’t make me feel bad. The majority of my meals are protein, fruit and almond butter simply because I like it and when I eat almonds or almond butter it helps with my inflammation.

I really doubt that almond butter or almonds is going to help with inflammation to the point that you are performing noticeably better though. Or are you talking about some kind of "gut inflammation?

Eat vegetables and meats and then whatever amount of grain you need to meet your carb goal. I like barley, quinoa, rice, and I looove oatmeal. Oatmeal is mah fave. We also make homemade sourdough bread which I always weigh out to make sure I am having the amount I need. I cook 6 lbs of chicken at a time, usually grilled or air fried, with some nice seasonings on it, then I eat that for a few days. I also love making turkey things like turkey breakfast sausage, turkey meatballs, turkey burgers. I don't eat much beef for environmental reasons. Oh I also eat salmon and tilapia 2-3 times per month (again, cook in bulk so I eat it for like 3 days straight then it's gone).

Peanut butter is my guilt food. I recently got peanut butter protein powder that is really good and I add that to my oatmeal, which scratches the PB itch to some degree. Just make sure you weigh out the amount you're gonna eat ahead of time and you don't snack on it here and there. Nut butters are SUPER dense foods and you can easily eat 400 calories worth of it in like 3 minutes lol.

You say you don't like cardio, but it's really, really good for you and something you should definitely do. Try bicycling or elliptical instead of whatever you were doing before. Or try the rowing machine, I LOVE the rowing machines, they are meditative, almost hypnotic.

 

[LA_1988]

I really doubt that almond butter or almonds is going to help with inflammation to the point that you are performing noticeably better though. Or are you talking about some kind of "gut inflammation?

Eat vegetables and meats and then whatever amount of grain you need to meet your carb goal. I like barley, quinoa, rice, and I looove oatmeal. Oatmeal is mah fave. We also make homemade sourdough bread which I always weigh out to make sure I am having the amount I need. I cook 6 lbs of chicken at a time, usually grilled or air fried, with some nice seasonings on it, then I eat that for a few days. I also love making turkey things like turkey breakfast sausage, turkey meatballs, turkey burgers. I don't eat much beef for environmental reasons. Oh I also eat salmon and tilapia 2-3 times per month (again, cook in bulk so I eat it for like 3 days straight then it's gone).

Peanut butter is my guilt food. I recently got peanut butter protein powder that is really good and I add that to my oatmeal, which scratches the PB itch to some degree. Just make sure you weigh out the amount you're gonna eat ahead of time and you don't snack on it here and there. Nut butters are SUPER dense foods and you can easily eat 400 calories worth of it in like 3 minutes lol.

You say you don't like cardio, but it's really, really good for you and something you should definitely do. Try bicycling or elliptical instead of whatever you were doing before. Or try the rowing machine, I LOVE the rowing machines, they are meditative, almost hypnotic.

What’s the environmental reason for not eating beef?

 

[NLM36]

I really doubt that almond butter or almonds is going to help with inflammation to the point that you are performing noticeably better though. Or are you talking about some kind of "gut inflammation?

Eat vegetables and meats and then whatever amount of grain you need to meet your carb goal. I like barley, quinoa, rice, and I looove oatmeal. Oatmeal is mah fave. We also make homemade sourdough bread which I always weigh out to make sure I am having the amount I need. I cook 6 lbs of chicken at a time, usually grilled or air fried, with some nice seasonings on it, then I eat that for a few days. I also love making turkey things like turkey breakfast sausage, turkey meatballs, turkey burgers. I don't eat much beef for environmental reasons. Oh I also eat salmon and tilapia 2-3 times per month (again, cook in bulk so I eat it for like 3 days straight then it's gone).

Peanut butter is my guilt food. I recently got peanut butter protein powder that is really good and I add that to my oatmeal, which scratches the PB itch to some degree. Just make sure you weigh out the amount you're gonna eat ahead of time and you don't snack on it here and there. Nut butters are SUPER dense foods and you can easily eat 400 calories worth of it in like 3 minutes lol.

You say you don't like cardio, but it's really, really good for you and something you should definitely do. Try bicycling or elliptical instead of whatever you were doing before. Or try the rowing machine, I LOVE the rowing machines, they are meditative, almost hypnotic.

The almonds and almond butter help me tremendously with inflammation in my gut and in joints and muscles.
I weigheverything as I’m very meticulous when it comes to everything and controlling as many variables as possible. I even log how I sleep, feel, how each food makes me feel, pains, cadence,etc.
I love peanut butter too but I get a terrible inflammatory response from it. I’ll also eat the whole jar lol.
As far as cardio goes , I’m pretty beat up. I’ve tried it all. It’ll aggravate my hips, shoulders, or knees depending on the type.
I’m not big on beef either, I just really don’t like it.
I used to eat tons of fish but I just can’t stomach it anymore.
I get a lot of inflammation from grains as well and I just really don’t digest them well. I’ve got Crohn’s disease so ive found there’s certain foods that I just don’t do well with.

 

[79Lifter]

Gain weight - more carbs. Loose weight - more veggies. Pretty simple for me. Never had interest in getting below 8/9%bf for a show or anything so that’s the only thing I change up. If so, I would incorporate cardio.

 

[NLM36]

Gain weight - more carbs. Loose weight - more veggies. Pretty simple for me. Never had interest in getting below 8/9%bf for a show or anything so that’s the only thing I change up. If so, I would incorporate cardio.

Simple, I like it. When I was younger and wanted to lose weight I’d just get all my carbs from fruit and vegetables and I’d eat chicken and white fish.
I think people way over complicate growth phases and fat loss phases.

 

[Logan44551]

The almonds and almond butter help me tremendously with inflammation in my gut and in joints and muscles.
I weigheverything as I’m very meticulous when it comes to everything and controlling as many variables as possible. I even log how I sleep, feel, how each food makes me feel, pains, cadence,etc.
I love peanut butter too but I get a terrible inflammatory response from it. I’ll also eat the whole jar lol.
As far as cardio goes , I’m pretty beat up. I’ve tried it all. It’ll aggravate my hips, shoulders, or knees depending on the type.
I’m not big on beef either, I just really don’t like it.
I used to eat tons of fish but I just can’t stomach it anymore.
I get a lot of inflammation from grains as well and I just really don’t digest them well. I’ve got Crohn’s disease so ive found there’s certain foods that I just don’t do well with.

I got bad knees. Only "cardio" I do is walking at 15° incline at 4-4.6 mph. Gets the heart rate up and is easy on my body. Brought my blood pressure down considerably since doing it five days a week for 30min

 

[TrEnsgender]

3 IU Daily HGH for 30 Days in the morning, fasted cardio with 0,04 clen and 2mg ketotifen pre bed to prevent tolerance buildup.

You could additionally add 1-2 IU fast acting insulin pre cardio (be careful) and around 1000mg of Injectable l carnitin and if you ditch the insulin you could ad alpha yohimbine with around 10mg.

1-2 IU Insulin pre cardio is strongly increase your metabolism, when you have no active amounts of glucose in your blood your pancreas is gonna release glucagon (for balance) and its extremly pushing the metabolism, and insulin even increases the overall cell activity, = lipolysis & fatoxidation is greatly increased.

Overall ~ 45 Minutes cardio daily on your maintenance calories or slightly under let you lose insane amounts of fat, you could lower the calories and use some sibutramine or something in addition, or tren and Oxymetholon for recomp, depending on your goal these are pretty harsh methods and it gets you ready very fast.

 

[NLM36]

3 IU Daily HGH for 30 Days in the morning, fasted cardio with 0,04 clen and 2mg ketotifen pre bed to prevent tolerance buildup.

You could additionally add 1-2 IU fast acting insulin pre cardio (be careful) and around 1000mg of Injectable l carnitin and if you ditch the insulin you could ad alpha yohimbine with around 10mg.

1-2 IU Insulin pre cardio is strongly increase your metabolism, when you have no active amounts of glucose in your blood your pancreas is gonna release glucagon (for balance) and its extremly pushing the metabolism, and insulin even increases the overall cell activity, = lipolysis & fatoxidation is greatly increased.

Overall ~ 45 Minutes cardio daily on your maintenance calories or slightly under let you lose insane amounts of fat, you could lower the calories and use some sibutramine or something in addition, or tren and Oxymetholon for recomp, depending on your goal these are pretty harsh methods and it gets you ready very fast.

This is how you do a fatloss phase?

 

[TrEnsgender]

This is how you do a fatloss phase?

Sometimes i put lowdose dnp in it if the temperature is cold enough. Although thats the way i would prep for a show, i don't let myself go too fat in an offseason, thats why 4 weeks are most likely to get job done, due to corona and other priorities heavy bulking or heavy cutting phases aren't necessary in my opinion. My clients depending on budget, they use a bit more hgh year round and that only with daily cardio helps a lot to prevent coming out of shape.

Especially on gear and gh recomping allyear around is easy and for non competitive bb's it's relatively good because they're never really out of shape.

 

[NLM36]

Sometimes i put lowdose dnp in it if the temperature is cold enough. Although thats the way i would prep for a show, i don't let myself go too fat in an offseason, thats why 4 weeks are most likely to get job done, due to corona and other priorities heavy bulking or heavy cutting phases aren't necessary in my opinion. My clients depending on budget, they use a bit more hgh year round and that only with daily cardio helps a lot to prevent coming out of shape.

Especially on gear and gh recomping allyear around is easy and for non competitive bb's it's relatively good because they're never really out of shape.

You’ve mentioned drugs mainly. Drugs are not and should not be the focus of anything. They should be there to add to what is already working. Drug advice or protocols are the least useful information.
I don’t want this to turn into a useless drug protocol thread.
I don’t use “fatloss” drugs.
How do you diet? Train? Personally. If someone wants to add some information about their protocols they use on themselves with their diet and training that’s fine. But I’ll be honest drugs are a dead horse.

 

[TrEnsgender]

You’ve mentioned drugs mainly. Drugs are not and should not be the focus of anything. They should be there to add to what is already working. Drug advice or protocols are the least useful information.
I don’t want this to turn into a useless drug protocol thread.
I don’t use “fatloss” drugs.
How do you diet? Train? Personally. If someone wants to add some information about their protocols they use on themselves with their diet and training that’s fine. But I’ll be honest drugs are a dead horse.

Im glad you see it this way because that should be anyones priorities. For being more precise about the non drug related actions;

A simple calorie deficit is the most effective tool, mainly with fasted cardio in the morning. My stands are that especially if you're not paid for getting in shape the cardio/fatloss phase should be implemented that it won't disturb your daily life, fasted cardio is probably the easiest and the comfortable because right after you sweat you can take a shower and start regularly your day.

Training is exactly the same, i don't have a significant loss of performance due to insulin and anabolics year round, i even don't change my diet a lot, just reduce the carbs around 30% an start doing 45 minutes cardio.

My intention weren't to force you into thinking that these products are necessary, because they are not. Its just that i mentioned it because the complete process of fatloss is lipolysis and fatoxidation, and without any drugs, there is only limited resources to effectively remove these fat cells. But just because its my way, it absolutely don't mean its appropriate for everyone, these just variables and a calorie deficit is the no.1

I hope this answer is a bit better.

 

[MFAAS]

You’ve mentioned drugs mainly. Drugs are not and should not be the focus of anything. They should be there to add to what is already working. Drug advice or protocols are the least useful information.
I don’t want this to turn into a useless drug protocol thread.
I don’t use “fatloss” drugs.
How do you diet? Train? Personally. If someone wants to add some information about their protocols they use on themselves with their diet and training that’s fine. But I’ll be honest drugs are a dead horse.

I use myfitnesspal and meal planning. Track everyrhing meticulously. My training doesn't change. PPL 6 days per week unless I get into a more extreme cut and feel like I am not recovering. Then i will switch it up to upper lower 4x per week.

 

[Logan44551]

Subbed. I've never gotten very lean before. Lowest I've gotten was 15 percent body fat. Looking to get below 10 soon. So far adding cardio daily and eating in a small deficit

 

[NLM36]

I use myfitnesspal and meal planning. Track everyrhing meticulously. My training doesn't change. PPL 6 days per week unless I get into a more extreme cut and feel like I am not recovering. Then i will switch it up to upper lower 4x per week.

what’s a week of your training look like? Do you change exercises often? Reps? Failure sets?

 

[Skarpyona]

Subbed. I've never gotten very lean before. Lowest I've gotten was 15 percent body fat. Looking to get below 10 soon. So far adding cardio daily and eating in a small deficit

Give it time brother. If you're consistent with your diet, and honest about your caloric intake, you'd be surprised how fast the fat sheds off, even without drugs