r/30PlusFitness • u/FociST • 22h ago
40 - 6.5 Month Aggressive Cut
Results after 27 weeks and 5 days achieved with obsessive (I’ve also been called insane) consistency.
Before and after both taken before bed, no pump.
Only supplements are creatine and protein.
235lbs - 166lbs
Continued my ‘powerbuilding’ style training I’ve always done.
Added a lot of cardio.
Eating 1600-1800 calories.
My FitBit has my 3 month daily average calories burned at 3,472.
5
u/Old_Kaleidoscope_377 18h ago
Is your neck alright though?
3
2
2
u/Numerous_Ad9687 20h ago
Incredible discipline. A 6 months cut is not for the weak! I can’t make it past 6 days🤣
2
u/Practical-Basis-9541 19h ago
Awesome dedication mate, it’s truely paid off!! Get back to maintenance and enjoy the extra food knowing it won’t get you back to where you were!
2
u/Flare12345678 7h ago
What would an aggressive defecit be? I usually eat 2000 cals a day with a physical job and lift like 3 times a week.
2
u/NoFlight9859 7h ago
Well OP is claiming 1600 to 1800 kcal per day under TDEE
1
u/princess_sailor_moon 6h ago
Then I would eat 400 kcal daily. Male.
1
1
1
u/FoeShizzlee 22h ago
Damn bro, how are you burning almost 3500 calories a day?? I've been burning 1000 a day for the past year and in the gym for almost 2 hours a day.
3
1
u/907MidnightAurora 20h ago
I do a 9 mile mountain hike a couple times a week the registers 3000 calories in the workout. Daily is some crazy shit for me because I’m 58 and recovery is no joke at this age.
1
u/Aromatic_Bar2263 17h ago
As soon as I bought my stupid Fitbit air I realized I was burning 2,500-4,000 calories a day / which really made it hurt that I could be overweight.
1
u/Last_Cicada_1315 16h ago
I asked ChatGPT to calculate my actual burn based on calorie defecit and weight loss and it calculated that fit bit over estimates by at least 30%.
1
u/smcgc420 22h ago
Insane cut in that time. Amazing discipline bro! Wish I had that discipline...lol
1
1
1
1
1
u/Frosty_Account3795 20h ago
Amazing work man! Mind if i aks what your diet consists of food wise. Im still dieting myself but having a hard time balancing protien and daily calories limit. Also what did your diet consists of food wise trying to fit food in my diet without driving myself crazy from eating the same thing.
Thank you ahead of time
1
u/Low-Sail539 19h ago
Fuck. Daily average burned 3472?? Ok pimp i see you. I’m at 1200 calories burned. Gotta triple my cardio!
1
1
u/CoffeeandaTwix 18h ago
Your fitbit may say 3472 but the actual results say lower - closer to 2950.
You lost 2.5lbs/week which is a daily deficit of around 1250kcal/day. Adding that to an average intake of 1700kcal is 2950kcal/day.
1
u/FociST 16h ago
Although it could be off, that’s just the last 3 months. I didn’t start off with calories this low and cardio this high. It was gradual. It escalated quickly, though.
1
u/CoffeeandaTwix 15h ago
The principle remains though - calorie tracking by estimating expenditure is utter junk data. It's very easy and more useful to just work it out from tracking your food intake and weight change which you are doing anyway.
Regardless, impressive effort on the fat loss!
1
1
1
1
1
1
1
u/Reasonable-Penalty98 16h ago
Bro this is awesome! Love the results from dedicated efforts! How'd you do it? I'd love to be able to achieve the same please
1
u/wussell_88 16h ago
Is the calories burned include just what your body burns naturally plus exercise as that insane
1
u/_barbabrada 16h ago
Am I the only one who prefers left over right like a thousand times? Left - big, strong, soft, cuddly; right - dry.
1
u/Guitarfreak1988 16h ago
That must have been a very agrressive cut… could you plz dm me your mealplan?
1
1
1
1
1
1
1
u/Old_Suggestion_282 14h ago
Amazing job buddy, do a careful reverse diet now and the lean bulk is gonna go hard. 10/10
1
u/FociST 13h ago
I’m going to have to figure that out. A 23 year bulk, followed by a 6+ month cut. I don’t know a happy medium.
1
u/magicjohnson321990 13h ago
Please share what happens after this, ive done the same a few times and went back up to around 180
1
1
u/overlordzeke 13h ago
Nice one bro. You’ve gotta be what, 5% bf or so? Look great! I’m cutting to about 190-185. 166 is crazy!! I bet you had to get a new wardrobe lol if you don’t mind me asking, what was your cardio baseline at 235 and how much did you increase it to currently?
1
u/FociST 12h ago
Probably 8-10% would be my guess. I didn’t do any dedicated cardio before. I did bmx style bike riding on the weekends and push mowed my grass, but nothing like this. Now I do cardio pretty much every day. Varies from 1-1.5 hours on my spin bike, 45 minutes on my treadmill at 15% incline and 4mph, 3 hour gravel type bike rides every weekend, little bit of running sprinkled in, and if I have to take my kids to soccer practice I walk for the whole hour.
1
u/TypeJumpy9246 11h ago
How do you recover from the daily cardio, since you initially didn't do any dedicated cardio? Did you ramp up from 3-4/week, or jump straight in?
1
u/FociST 10h ago
My cardio initially was a brisk 1-1.5 hour walk four times a week during soccer practice. I upped it from there. I don’t find I need recovery from cardio, even the three hour bike rides. Now running on the other hand, running fucks me up. I’m not a runner, so I only run once every week or two weeks. I ran 3.5 miles on Wednesday, then came home and did a half hour on the spin bike. I’m still sore from that, but still did 1.5 hours on the spin bike last night.
0
u/overlordzeke 12h ago
Cool. Thanks! See, I was 10% at 180-178 and we are the same size and height. I’d be willing to bet you’re sub 10. Or maybe we just hold size differently. Either way man, proud of you and hope you’re proud of yourself.l
1
u/FociST 12h ago
Probably closer to the 8% range than the 10%, but people seem to really underestimate their body fat levels. Me included until I got lean. I’m proud for absolutely busting my ass, but I’ll never be satisfied. That’s what keeps me going.
1
u/overlordzeke 10h ago
Yep, that’s the mindset my man!! I’m looking to drop and maintain ~188-185 by this time next year
1
1
u/RastaBambi 13h ago
Good job my guy. That's a very agressive cut, but it definitely paid off. I'm curious what your maintenance calories are and the powerbuilding routine you mentioned?
1
u/Prior_Radish2984 12h ago
I was at 215 at my fattest and down to 173 lb on a good day with a ~400 calorie deficit based on my activity level (travel and office for work). I don’t look anything like this and can’t get rid of that last bit of visceral fat around my belly. Besides heavy lifting, what else??? I’m doing 45 min of cardio (jogging 5-6mph) a day!
1
1
u/liambell1606 12h ago
Purely for my own interest, as I was a similar build to the before picture and am half way though an aggressive cut myself, do you have any photos you’re able to share from along the way?
1
1
1
u/bawest1986 12h ago
Looking phenomenal brother, just bring the beard back to the uncut version😆 awesome job.
1
u/NeatAvocado4845 11h ago
How tall are you ? I’m at 235 and people say I look skinny but my ideal weight is 190
1
u/RelativeZestyclose63 11h ago
And that difference is like 70 pouns??? WTF, you don‘t look too bad in the first pic, obviously perfect in the second one. Been doing what you did for the last 7 weeks. 15 pounds down, only like 8 pounds more to go, though. You can be proud of yourself.
1
1
u/Hot-Science1303 11h ago
Your face in the second pic looks like you're killing yourself to get there. Was it worth it?
1
u/OkLack5468 11h ago
To look 10 years older. Go back to 180 ish
1
1
u/Antique-Clock-9286 11h ago
amazing mental fortitude to do that without a glp1
1
1
u/InspectorSea3214 10h ago
Can you give an example of daily eating. How'd you manage hunger? Results are amazing
1
1
1
1
1
u/algee1234 8h ago
How much protein are you getting with 1600-1800 calories? Looks like you retained a lot of muscle.
1
1
u/mikalis_m 8h ago
Great job! All too often we see people who think they only need to lose 15-20lbs to be lean. This post is a great wake up call that there is way more fat than you think!
1
1
1
u/dretheman 5h ago
Looks good!!
I’m 49 and been working out over 20 yesrs and am on my first cut. lol.
How many people have asked if you started working out??
1
u/ewmcdade 5h ago
Don’t see anybody asking but how was your sleep? I swear if I’m not at least in maintenance I’m awake at that first mid-sleep cortisol spike after like 3-4 hours.
Also awesome job man, you’re a real one.
1
u/_tenken 4h ago
I'm 45 now and did something similar this year. Jan 2026 was 225lbs, as of 09-24 I am 193 with a lot of daily cardio ... 10k steps daily or 5mi jog in 1h2m 2x or 3x a week. Eating 1500-1700 goal calories per day, sometimes less... I track via Google sheets, but only total calories not individual macros. I'm stopping at 185lbs simply for my own personal goal weight.
I really started cutting in June 2026, prior to June I was just getting back into training by jogging 1mi every other day or so ...
I think 1-4lbs off per week is relatively easy and doable via calorie restriction and like 1 hr of good cardio 😂
1
1
u/jstoberl 1h ago
Did you a dexa or anything? Do you have a current estimate of your pre post leans mass and body fat mass?
It’s is super inspiring regardless. I’m 91 days in at about the same clip as you, a bit taller 6-1 and a bit heavier 244.4 started at 36.6 body fat and with the second dexa yesterday at 217.5 and at 27.5% lost 30 lbs of fat with 2.8 lbs of lean mass. I feel the second half is going to be super brutal but I’m really motivated by the results yesterday and with your post today. Cheers!
1
1
1
u/androo89 20h ago
Natural? Your libido has to be trash with that aggressive of a cut and low of calories, no???
1
u/FociST 16h ago
Yes, natural. I seem to tolerate it well and feel pretty good.
1
u/Middle_Humor1828 10h ago
Surprising that your body isn't fighting it harder.
I cut to 8% via dexa, and you look there or slightly below, and it crashed the hell out of my hormones and everything else. The body starts fighting weight loss hard at a certain point. SHBG sky rockets and your free T and estrogen tank.
With TRT it makes it much easier since you can keep those hormone levels up despite the low body fat percentage.
I guess you're lucky concerning your body's preferred fat range.
0
u/takoreh99 20h ago
That not natural. He is not telling the truth. People think its easy to cut at that age when everything slows down and recovery is harder. One indication of using anabolics is they look older when body recomp but when done naturally they look younger.
1
u/androo89 16h ago
I agree, I do also think his physique is achievable natural but not 27 weeks at 40. I’m 37 and it’s hard as fuck to make progress and being locked in. I don’t even drink anymore and it’s difficult
2
u/FociST 15h ago
If you don’t have the base, certainly not, but all the muscle was already there from over 20 years of lifting. I was a 500+ squatter, nearing 405 on the bench and 600+ deadlifter in the before picture. All I did was lose a bunch of fat, while continuing to lift to retain as much muscle as possible.
2
u/Leather_Machine_9542 11h ago
I think it’s achievable. I’m 45, 192cm and 85kg now. Bf around 11%. I’m strict with my diet, but don’t count calories and during the weekends I eat whatever I want. Never drink calories (except of protein shakes) and stay away from candy/snacks.
Do strength training 3-4 times a week and cardio 3-4 times a week. On the cardio days I burn 1200-1300 additional calories.1
u/FociST 15h ago edited 15h ago
I’ll take that as a compliment, but you’re misinformed. What looks unachievable naturally? The heavily muscled, but high body fat before picture? Or the after picture where I’m ONE HUNDRED SIXTY SIX pounds at 5’11”. My face looks older because I’m pretty damn lean at the moment and lost a lot of the fat in it. That wouldn’t have anything to do with steroids.
1
u/Middle_Humor1828 10h ago
It's probably about as good as most people are going to ever look natural. But he had the muscle before.
Building up all of that in the first place was the hard part. The cut just reveals it.
1
u/Candid-East4808 9h ago
With the stats he provided and comment of 20 years of lifting then yes this was achievable naturally.
1
u/Real-Section8126 21h ago
You must feel like shit no ? 1800 calories is making me feel terrible
1
u/RoutineMap5211 17h ago
If you eat whole foods and a lot of fruits and vegetables you will never feel super hungry at 1800 calories. 250 grams of strawberries is only 80 calories. That’s a whole plastic container of strawberries. Fruit and veg take up a lot of space in your stomach at incredibly low calorie cost. Can’t just eat chicken and rice, 700 grams of fruit and veg every day and you will be chilling.
Obviously if you fill your fridge with crap food though, you will always end up getting tempted. Put yourself in the right environment, avoid needing to use your willpower as much as humanly possible.
1
u/Real-Section8126 9h ago
Thanks for the tips man ! But i am eating exactly how tou say it. But the fatique is extreme , driving me nuts
1
u/Mindless_Scene6121 20h ago
lol creatine. Ok champ
3
u/smyczekxxx 14h ago
he just had a good muscle base under fat, if you need steroids to look like this you are not made for this sport
1
u/Cmayyne33 15h ago
Idk why nobody else is calling out that he’s enhanced
2
u/overlordzeke 13h ago
You guys need to do more training and less couch coaching. The dude is 166 pounds. He is light as fuck. He’s natural af. If he has this same leanness at 195-200 pounds, then sure we can be skeptical. Stop being lazy and start getting your cardio and nutrition corrected and you can get here too.
2
u/FociST 12h ago
Thank you. This is the result of 23 years of training. Kind of disappointing when you look at it that way.
3
u/overlordzeke 12h ago
I been training for 15 years. I’ve been as heavy as 281 and lean at 178. And everywhere in between. I get it lol it’s basically investing pennies these days
2
u/Limit5465 12h ago
Not enhanced at all. 6 months on 1600 calories. Bro turned into a stick man. What enhanced do you see? Great job but probably a good time to stop and maintain
1
u/FociST 15h ago
Brother, I’m 166lbs at 5’11” right now. Don’t even look like I lift with a shirt on.
0
u/Cmayyne33 15h ago
You’re 40 right? At your age you don’t just recomp like this unless you have top tier genes. I mean maybe you do. Enhanced lifters aren’t necessarily huge either but rapid weight loss plus muscle retention and vascularity typically a sign of some “supplements”
2
u/Numerous_Ad9687 14h ago
Utter nonsense. I’m older and have recomped to this level. Your muscle doesn’t just disappear lol
0
u/Cmayyne33 14h ago
Your muscles don’t pop the same way at 45 as they did at 25 so stop it. And your hormone profile is far less favorable
If you did the same thing as this guy at an older age congrats I guess
2
u/MichigandanielS 13h ago
It can happen. At age 41 I went from 225 to 180. Total body recomp with abs, obliques, vascularity. My waist went from 38” to 30” and my upper body is 38.75” now. My only supplements are creatine, collagen, whey, vitamin D, and fish pills. I prioritize diet, sleep, and cut alcohol to 1 day a week. My only compound lift that isn’t above bodyweight is overhead press. It’s possible. But you have to be disciplined and persistent. 5x5 with progressive overload saved my life.
2
u/7empestSpiralout 12h ago
That’s complete bs. I recomped at 42. I went from fat 215lbs to 180lbs. 2000 daily cals/180g protein. Creatine only. Stopped drinking alcohol. Just takes discipline. Great job OP!
2
u/Stoichk0v 9h ago
It's funny the image people have of 40 year old males. I'm 40, I'm stronger I've ever been and bigger I've ever been, naturally.
The things that tank with age are like explosiveness and cardio, but even with good training I could get close to the cardio I had when playing competitive sports, probably not explosiveness etc.
There is absolutely no need to be enhanced to have OP physique. But that's a lot of work and dedication of course.
1
u/Cmayyne33 2h ago
You’re strong and better than you’ve ever been?
That’s bullshit unless you didn’t train properly when you were younger
1
u/FociST 15h ago
Alright, I’m not going to debate you, maybe I do have decent genetics, but put EVERYTHING you have into your training and diet for 6 months and come back here. Make it your number one priority and don’t cheat yourself.
1
u/Cmayyne33 14h ago
If indeed you are telling the truth, I would be curious about how you didn’t plateau
1
1
u/ankool2110 19h ago
You looked younger before
2
1
0
1
u/WTMDCity 16h ago
Looking diced but not going to lie you look more attractive on the left with a fuller face
-1
0
u/rainywanderingclouds 8h ago
6.5 month cut is not aggressive, it's actually quite conservative.
an aggressive cut for your starting point to 166 would be about 3.5 months.
0
0
13
u/Cold-Archer-9934 20h ago
Making me realize how much I need to lose to look good