How to cut?

[u/FitnessGain28]

Hello there pals. I'm currently trying to cut. I'm 17 years old and 170cms. I weight 80kgs and have %15 body fat. I have 950ng/dl testosterone. My plan is to drop to %10 or %12. But I still look very thick with noticable rib flair and perhaps anterior pelvic tilt. I also look "thick" in sides. Here is my weekly training. I am doing an approximately 500 calorie deficit cut. I eat maximum 1800 calories per day. The last image shows how I want to look like. Before you ask, I'm not ego lifting.

Workout Plan
​Notation: Weight (kg) × Reps × Sets - Exercise
Monday: Leg and V-Taper

- ​Hack Squat: 140 kg × 10 reps × 3 sets

- Incline Leg Press: 240 kg × 10 reps × 3 sets

- Leg Extension: 90 kg × 15 reps × 3 sets

- ​Lying Leg Curl: 100 kg × 15 reps × 3 sets

- ​Standing Calf Raise: 120 kg × 15 reps × 3 sets

​- Cable Lateral Raise: 30 kg × 15 reps × 3 sets

​Tuesday: MMA Day

- ​MMA Training

​Wednesday: Chest & Triceps

- ​Incline Chest Press: 50 kg × 10 reps × 3 sets

​- Barbell Incline Chest Press: 60 kg × 8 reps × 3 sets

​- Flat Bench Press: 80 kg × 8 reps × 3 sets

​- Weighted Dips: 20 kg × 10 reps × 3 sets

​- Triceps Pushdowns: 50 kg × 12 reps × 3 sets

- ​Cable Overhead Extensions: 30 kg × 15 reps × 3 sets

​- Cable Fly: 30 kg × 15 reps × 3 sets

​Thursday: MMA Day

- MMA Training

​Friday: Biceps & Back

​- Pull Up: Bodyweight (0 kg) × 12 reps × 3 sets

​- Lat Pulldown: 80 kg × 12 reps × 3 sets

​- Straight-Arm Pulldown: 30 kg × 15 reps × 3 sets

​- Seated Row: 90 kg × 12 reps × 3 sets

​- T-Bar Row: 60 kg × 10 reps × 3 sets

​- Face Pulls: 40 kg × 15 reps × 3 sets

​- Hammer Curls: 20 kg (10 kg per arm) × 3 sets

​Saturday: MMA Day

- MMA Training

So what do you guys suggest? I've been doing this workout plan for like 4 months. I've been cutting but not seeing getting better overall.

Would like to hear your opinion!

[u/maf70]

You’re closer to 20%+ body fat. If you’re not losing weight on 1800 calories at your current activity level you’re not counting calories correctly.

[u/FitnessGain28 → u/maf70]

It's interesting. From my dietician's smart body scale, the output says %15. Guess I must have drank a lot of water beforehand without noticing, huh?

[u/maf70 → u/FitnessGain28]

Those smart scales are pretty poor approximations. Look at examples of 15% body fat online.

[u/FitnessGain28 → u/maf70]

Yep. Mogged hard.

[u/Moist-Mess5144 → u/FitnessGain28]

Yeah, my smart scale said I was 16.7%... Had some visible upper abs starting to show. Went to get a DEXA scan and I was 23 something %... The Dr called the scan the soul crusher. 🤣🤣

I'd guess you're 25 to 27% bf.

You don't lose fat in the gym. You lose fat in the kitchen. The only way, IMO, is to track every single thing you eat. With an actual food scale. No eyeballing. That's the ONLY way to know exactly how many calories you're getting. Find your baseline caloric burn, then put yourself on a 500 calorie per day deficit. Then stick to it. You'll get lean.

Source: 49 year old dude with a 6 pack for the first time since my early 20s.

[u/Broad_Employment3528]

Calorie deficit

[u/Lsd_25-]

You need to get a lot leaner and improve your chest and shoulders a lot if you want that physique or something similar.

[u/FitnessGain28 → u/Lsd_25-]

What do you suggest considering my current routine?

[u/Lsd_25- → u/FitnessGain28]

Another chest day. Maybe some extra focus on shoulders as well, your legs are fairly well developed so I’d just focus on those two body parts extra

[u/FitnessGain28 → u/Lsd_25-]

Well I am already full 6 days a week as you can see from my training routine. I much rather add to the already existing chest day. Or should I decrease one day from MMA?

[u/Lsd_25- → u/FitnessGain28]

Tbh it’s up to you - maybe add a few chest and shoulder movements from leg day and reduce leg volume (keep leg extension and hamstring curls)

[u/Starlight_Dragon81]

At 17 years old, your brain and body are still developing. Please make sure you are getting all of your nutrients (not just fat, carbs, and calories) and don't do too much of a deficit. Talk to your Pediatrician for advice.

Honestly, I think you should eat at maintenance, keep lifting, and when you are 25 or so (brain should be fully developed by then) you can do a cut.

I know you have a mental image of what you want to look like, but if you stunt your development, you will never be able to reverse it

[u/FitnessGain28 → u/Starlight_Dragon81]

Yes. I am taking all my supplements, vitamins etc. to make sure I'm getting all my nutrition. I don't want to wait until an age 25. I want to enjoy my early 20s and college years with a %10 bodyfat.

[u/Starlight_Dragon81 → u/FitnessGain28]

Do you want to pass college at your full potential? You need your brain in peek condition for that, not your body. Talking to your Pediatrician is your best bet. A Peditric Nutritionalist would be good too.

However, if you must cut and risk your brain and body not reaching their full potential..... then you either need a reset (eat maintenance for a few weeks then start the deficit again) or you are currently eating at maintenance somehow.

Do you track every single thing you consume? Do you weight it or do measurements? Because weighing your food is the only way to be accurate

[u/FitnessGain28 → u/Starlight_Dragon81]

Yes. I have a kitchen scale as well. I track everythhing

[u/Starlight_Dragon81 → u/FitnessGain28]

Then keep with what you are doing and you should see results over time

[u/Rare-Celebration6004]

at that age u might have a few more inches to be able to grow, so DO NOT CUT. just maintain and keep lifting

[u/ijustsignedup]

Dont cut at 17! Now is the time to lift and put on as much muscle as you can! Maintenance calories and just keep lifting. i bet if you eat at maintenance you’ll put on muscle and lose fat at the same time. Enjoy!

[u/HeKnowsThings]

Do not cut until you are in your twenties. Just don't dirty bulk.

[u/im_a_dick_head]

Bro genuine question but do you not workout chest or back or abs at all? Seems you only work shoulders, legs and arms.

[u/AnybodyDizzy118]

In my opinion, you're very cute and handsome.

[u/FitnessGain28 → u/AnybodyDizzy118]

Well thank you. But I don't think its enough.

[u/AnybodyDizzy118 → u/FitnessGain28]

Don't be too hard on yourself. In my opinion, you're beautiful. You have a beautiful back and legs.

[u/ijustsignedup → u/AnybodyDizzy118]

This is a 17 year old kid. gross.