5 month fat loss journey (Feb-June)
Decided to hop on a cut in February 2026 as was unhappy with my physique. I feel I have reached the desired leaness and will be transitioning to a lean bulk now.
Starting weight : 84kgs, starting waist : 44 inches.
End weight: 65kgs, end waist: 32.5 inches.
Height : 5'9"
Journey:
My weightlifting program changed every few weeks but it was mostly around PPL or upper lower split.
Cardio involved only walking, nothing else.
Month 1 and 2 : Started with a hard deficit. Was consuming 1500 calories for 2 months. Macros: 180g protein, 40g fats, rest carbs. Steps were around 10k daily.
Month 3 : Increased calories to 1800. Steps increased to 15k every day. Macros same as month 1 with increased carbs.
Month 4 : Increased calories to 2100. Steps increased to 2100. Again, macros almost same as month 1, filling the gap with carbs.
Month 5 : Calories increased to 2500, steps reduced to 15(not much fat loss here, more of a maintenance phase).
Had quit sugar completely, relied on artificial sweetners and diet sodas.
Have been reducing my steps every 2 weeks now till i reach 10k steps daily which I plan to maintain even on leak bulk phase.
Diet :
Month 1-4 main protein sources : Chicken breast approx 500g daily(had bought an air fryer, eating chicken was a delight), whey, eggs.
Month 1-4 main carb sources : Rice, rice cakes and oats.
Supplements used :
All the mentioned supplements were planned after getting a full body checkup done prior to starting the cut, thus this will be different for everyone. My liver markers(alcohol), kidney markers, HDL, LDL, Hb1ac(pre diabetic), d3, PROLACTIN, E2 and a lot of other stuff was messed up.
Used : K2, d3, Vit E, Vit C, Milk Thistle (for liver), Fish Oil, L arginine, glutamine(for 2 months only), creatine, pre workout, EAAs.
For 3 weeks : Cabergoline(to control e2 and prolactin)
Post 4 month checkup : ALL the markers have come into normal range. Hb1ac fixed, liver fixed, etc. Creatinine is a bit on the higher side.
Over all it has been a fun journey, wanted to achieve a lean base(and fix health markers) on which I can do a long lean bulk and I think i am in a good position.
Good luck to anyone starting their own journey and feel free to ask anything