[Jay Moffatt]

Hey Jay – I completely agree here! Having a nice reset will be a start and truly figuring out a game plan of what and where you want to go/get out of this

Thanks Rhea, took the day today to take into account my goals here and re plan everything. A bulk was never what I needed, I cut to a decent base however this time I’ll take it a lot further to where I wanted to get the first time around and when the time comes re introduce calories steadily & sustainably. As @MeganSylvester said ‘it’s a marathon not a sprint’ I was so caught up in starting bulking and now I’ve added weight and at what cost…? A sustainable approach will be taken next time around and hopefully not to long away.

[Jay Moffatt]

I agree with Clare a big re set is needed

And probably a little bit of a re organisation of what it is that you want to do / achieve with this bodybuilding stuff

A diet to get you back to a good place from a body comp perspective then you can taper things up.

It’s a marathon not a sprint

Thanks Meg, i think feedback from you and Clare is enough for me to crack on now. A clean slate is needed. I jumped into ‘bulking’ far too fast and incorrectly all mistakes I can learn from. I think a cut shouldn’t take me longer than a couple of months this time round. I’m in a good spot now just with fat that was absolutely unnecessary.

[Jay Moffatt]

Thanks Clare!

Initially my first cut was great but I feel like I could have pushed it much further I’ve attached pics for reference. I don’t have a current physique picture ideally should have had one prior to this post, shall get a new one tonight.

The cut for me lasted a very long time it wore me out mentally several times but I feel I should have pushed through it one last time. I’ve just really added the weight to fast after the cut and made a huge mistake. If you think a cut and start with a clean slate is what needs to be done then I’ll get back to it and I can start a sustainable gaining phase again for sure.

This entire process is all new to me so I’m taking everything in and trying everything. The idea of bulking was exciting and I really just haven’t started it off properly.

[Jay Moffatt]

Have you implemented any high days/refeed days throughout this process or have you just been running 100% deficit the whole time?

Are you doing cardio?

Hi Michaela, I was in a 100% deficit the entire time. Something I have definitely learnt from as it was hugely unsustainable although it got me where I needed to be it also didn’t need to be as hard as it was. Will for sure plan a bit differently when the next cut comes around.

[Jay Moffatt]

Hey Jay, did you implement what the team suggested? How are you feeling now?

Hi Rhea, sorry I haven’t updated the thread sooner! Yes so we took essentially a week off we upped the calories to maintenance and kept some cardio in throughout the week off. I’ve come back down on the calories to 2300 to see me through the last month and half off my cut that I have left.

Generally feeling back to normal. The week off had a massive impact mentally and physically and my energy levels are back to see me through the rest of this cut. I feel like I’ve learnt a lot from it although it’s been pretty gruelling to get through the next time I come around to a cut I’ll approach it a lot differently. The difference that week off had I think will potentially see me maximise the results I wanted to see at the end of it these next few weeks. Hopefully it will make for some nice before and afters I can post on here.

Can’t thank all the feedback I had on here from everyone enough. Lower abs are now starting to come through & really eager to now get on to a surplus and build some size!

I was pretty much in a constant deficit no re feeds and I think that’s where I went wrong. No sustainability in the planning but I also didn’t expect it to take as long as it has which is okay the longer the better I guess I’m still a beginner so the learning curve is only a plus.

[Jay Moffatt]

Thanks everyone for your help. Appreciate it. I’ll increase the calories for the week get back to feeling myself again and get back on with the cut. Hopefully my next post will be the start of a log with some before and after of this cut and the beginning of some real growth!

[Jay Moffatt]

I agree with all above – I would do a week at 2300kcal per day and then asses how you feel and come back down slowly

Nice one Hilly, generally I’m aiming to get anywhere between 15-19% BF before beginning to go into a surplus. I’d say right now I’m low 20’s. I was aiming to have visible abs and have built a decent base with lifting before going into a surplus and building some size. Is that a good point to aim for and start with a surplus or would it be more beneficial with me being still in the ‘newbie gains stage’ to start bulking sooner than that and losing the rest excess fat later down the line? [/quote]

I would want you under 15% and as lean as you can get to be honest before you start growing – [/quote]
Nice one mate, gives me some confidence knowing I’m on the right path. Better increase the calories next week get back to normal and get back at it again get down to 15%.

[Jay Moffatt]

I agree with all above – I would do a week at 2300kcal per day and then asses how you feel and come back down slowly

Nice one Hilly, generally I’m aiming to get anywhere between 15-19% BF before beginning to go into a surplus. I’d say right now I’m low 20’s. I was aiming to have visible abs and have built a decent base with lifting before going into a surplus and building some size. Is that a good point to aim for and start with a surplus or would it be more beneficial with me being still in the ‘newbie gains stage’ to start bulking sooner than that and losing the rest excess fat later down the line?

[Jay Moffatt]

Thanks Meg!

So when I started I was around 30% BF (13 stone 8lb) now im at (11 stone 9lbs) as of this morning and I’d say I’m close to 20% BF abs are slightly visible in certain lighting. I was aiming to get to anywhere between 15-19% BF so abs visible and start building some size from there.

With this being my first year of training ideally I want to make the most of the ‘newbie gains’ do you think I should just get in a surplus from here now instead of aiming to get any leaner and build some size? My body has completely changed so I’m happy with the base I’ve built so far and would be pretty confident bulking and re-evaluating later down the line?

[Jay Moffatt]

Firstly, you won’t ‘mess’ up your metabolism. Your metabolism will simply adapt to what you’re currently doing. It sounds like you’ve been dieting for so long now that you’re completely exhausted. Have you had any diet breaks, re-feeds or de-loads throughout this time or have you consistently dieted now for 6 months?

My initial thought is to take your foot off the break temporarily, bring calories back up and reduce output for a week to give your body a break before continuing.

No breaks or anything throughout just consistent dieting & training. Would you keep calories in a deficit during the ‘rest week’ just say 2100 or even 2300 or would you go up to maintenance? Also in terms of reducing output would you just go a little bit easier across the board or maybe just limit my cardio & steps. I don’t have much volume on lifting anyway so i’d instead of adding any weight on to anything for the week just stay where i am at this week.

Also going forward it might seem like a better idea to sit around 2300 calories a day anyway untill i’m where i want to be as my output is alot higher than when first starting 6 months ago. It might just be more sustainable to make it through to the end. Might take a bit longer but that’s fine as i’m progressing anyway and still a beginner.[/quote]

I would have a de-load week of training, bring calories to maintenance or just above and only perform daily steps. Give your body a rest before pushing again.[/quote]

Thanks Clare, i’ll take a step back for the week next week then and get my calories back up hopefully get my energy back!

[Jay Moffatt]

Firstly, you won’t ‘mess’ up your metabolism. Your metabolism will simply adapt to what you’re currently doing. It sounds like you’ve been dieting for so long now that you’re completely exhausted. Have you had any diet breaks, re-feeds or de-loads throughout this time or have you consistently dieted now for 6 months?

My initial thought is to take your foot off the break temporarily, bring calories back up and reduce output for a week to give your body a break before continuing.

No breaks or anything throughout just consistent dieting & training. Would you keep calories in a deficit during the ‘rest week’ just say 2100 or even 2300 or would you go up to maintenance? Also in terms of reducing output would you just go a little bit easier across the board or maybe just limit my cardio & steps. I don’t have much volume on lifting anyway so i’d instead of adding any weight on to anything for the week just stay where i am at this week.

Also going forward it might seem like a better idea to sit around 2300 calories a day anyway untill i’m where i want to be as my output is alot higher than when first starting 6 months ago. It might just be more sustainable to make it through to the end. Might take a bit longer but that’s fine as i’m progressing anyway and still a beginner.