I am 30 years old, 5’3” and currently 117 pounds. I strength train with weights 5 days per week. I’m in the process of cutting for the first time after bulking for 4 months. I’m managing to lose weight eating 2150 calories now!
I was nervous to bulk. To intentionally gain weight?! What if I couldn’t lose it afterwards? But I wanted more muscles and a round booty! So I thought I’d give it a try. I was able to lose weight before and I knew I could do it again.
The bulk
During my little bulk, I gained 9 to 10 pounds. I started out at 113 pounds in September and got to 122 pounds by January. In September, I knew I could maintain on 2000-2100 calories so I started out bulking on 2300-2400. I gained only one pound after two and a half months. I realized I needed to be eating more if this bulk was going to be worth it.
From then on, I started eating 2400-3000 calories per day. The daily amount varied but I was always aiming for at least 2400. I thought this sounded impossible but with Thanksgiving, Christmas, and New Years around the corner for me it actually wasn’t that hard to do. Every family dinner I piled my plate with massive portions and ate it all. I hit 2700-3000 calories easily, multiple times per week. I enjoyed every moment!!! Come January 1st, I was feeling like I was nearly bursting out of my clothes. I managed to gain almost 10 pounds! My glutes were looking huge! (To me, lol). I was up to 122 on the scale. I was also feeling bloated. I decided it was time to stop bulking and research cutting.
Finding out my maintenance
I went back to maintenance for all of January and determined that’s about 2200-2300 calories daily. By the end of January, I was fluctuating between 119 and 120 pounds. I could have lost some fat, but I honestly think my holiday bulking led to some water retention due to lots of salt and sugary foods. So I might have just lost water weight by cleaning up my diet a smidge. Or I’ve underestimated my current maintenance calories and was actually eating in a deficit. I’ll find that out eventually. I still enjoyed snacks and sweets as long as they stuck within my calorie goals. I decided to start officially cutting the week of Feb 1st.
Starting to cut
Starting February, I aimed to get 2150 calories per day, give or take to experiment with a calorie deficit. Some days I exceed that but still track it. Last week I had a big “cheat” day and ate ~2700 calories. I highly prioritize protein at 120g-140g daily. I’m now fluctuating between 117 and 118 pounds this week! I think at this rate, I will be fluctuating between 115 and 116 by the end of March. At that time I’ll reassess if I should cut a little more or just maintain from there. I don’t think I’ll drop below 2150 calories at the frequency I’m exercising or else I’ll burn out.
I want to share this because I am amazed I’m losing weight and eating such a high number of calories for someone my size. I can still make room for some of my favorite foods each day with 2150 calories. I don’t have too much more to lose, so the slow rate is worth the extra calories for me.
Weight lifting and protein are not magic, but sometimes the results make them feel like it! I managed to up my maintenance calories and gain a lot of muscle in just one year of lifting.
I was nervous to bulk. To intentionally gain weight?! What if I couldn’t lose it afterwards? But I wanted more muscles and a round booty! So I thought I’d give it a try. I was able to lose weight before and I knew I could do it again.
The bulk
During my little bulk, I gained 9 to 10 pounds. I started out at 113 pounds in September and got to 122 pounds by January. In September, I knew I could maintain on 2000-2100 calories so I started out bulking on 2300-2400. I gained only one pound after two and a half months. I realized I needed to be eating more if this bulk was going to be worth it.
From then on, I started eating 2400-3000 calories per day. The daily amount varied but I was always aiming for at least 2400. I thought this sounded impossible but with Thanksgiving, Christmas, and New Years around the corner for me it actually wasn’t that hard to do. Every family dinner I piled my plate with massive portions and ate it all. I hit 2700-3000 calories easily, multiple times per week. I enjoyed every moment!!! Come January 1st, I was feeling like I was nearly bursting out of my clothes. I managed to gain almost 10 pounds! My glutes were looking huge! (To me, lol). I was up to 122 on the scale. I was also feeling bloated. I decided it was time to stop bulking and research cutting.
Finding out my maintenance
I went back to maintenance for all of January and determined that’s about 2200-2300 calories daily. By the end of January, I was fluctuating between 119 and 120 pounds. I could have lost some fat, but I honestly think my holiday bulking led to some water retention due to lots of salt and sugary foods. So I might have just lost water weight by cleaning up my diet a smidge. Or I’ve underestimated my current maintenance calories and was actually eating in a deficit. I’ll find that out eventually. I still enjoyed snacks and sweets as long as they stuck within my calorie goals. I decided to start officially cutting the week of Feb 1st.
Starting to cut
Starting February, I aimed to get 2150 calories per day, give or take to experiment with a calorie deficit. Some days I exceed that but still track it. Last week I had a big “cheat” day and ate ~2700 calories. I highly prioritize protein at 120g-140g daily. I’m now fluctuating between 117 and 118 pounds this week! I think at this rate, I will be fluctuating between 115 and 116 by the end of March. At that time I’ll reassess if I should cut a little more or just maintain from there. I don’t think I’ll drop below 2150 calories at the frequency I’m exercising or else I’ll burn out.
I want to share this because I am amazed I’m losing weight and eating such a high number of calories for someone my size. I can still make room for some of my favorite foods each day with 2150 calories. I don’t have too much more to lose, so the slow rate is worth the extra calories for me.
Weight lifting and protein are not magic, but sometimes the results make them feel like it! I managed to up my maintenance calories and gain a lot of muscle in just one year of lifting.
