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BendtheBar 12-07-2010 08:02 PM

Bodybuilding Cutting Diet Help
 
By BigFiveFive:

Muscle and Brawn Forums - View Profile: BigFiveFive

Quote:

Well ill go ahead and keep it simple for you, find your LBM, find a set percentage for your macronutrient make up (ie- 25%fats/35%carbs/40%protein) Once you do this find out the amount you need of each, and the amount of calories that adds up to. Hit your macros everyday and keep it clean-er, and aim for 1-2lbs (2 being MAX!) a week weight loss. Eat as many whole food meals you can and supplement BCAAs intraworkout and through the day. Add low-intensity cardio after a couple weeks of dieting and keep it slow man. Rapid weightloss isn't smart, this stuff takes time.

If you don't want simple, well here ya go ;)

Here's some numbers to guide you in making up macros and caloric intake

Finding Caloric Baseline-
* Mesomorphs – bodyweight x 15.
* Ectomorphs – bodyweight x 16-17.
* Endomorphs – bodyweight x 13-14.

So for our subject; 200 X 15 = 3000 kcals per day. This is the subject’s caloric baseline (roughly). So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day); 3000 – 600 = 2400 kcals per day.

Meal Frequency-
* Mesomorphs – eat every 2.5 – 3.5 hours.
* Ectomorphs – eat every 2 – 3 hours.
* Endomorphs – eat every 3.5 – 5 hours.

Protein Intake-
* Mesomorphs – 1.2g/lb – 1.3g/lb.
* Ectomorphs – 1.4g/lb – 1.6g/lb.
* Endomorphs – 1.4g/lb – 1.5g/lb.*

Fat Intake-
* Mesomorphs – 17% – 23% of total calories.
* Ectomophs – 24%-28% of total calories.
* Endomorphs – 23%-28% of total calories (fat intake is increased in order to reduce carbohydrate intake, as endomorphs may have a difficult time losing fat with higher carbohydrate intakes). For our subject, this equates to about 400 – 550 kcal from fat per day (45g – 60g fat per day) Once again, I prefer the ‘middle of the road’ approach and would set his fat intake at around 55g fat per day (495 kcals/day from fat) .

Carbs are the most important for losing weight, and also for maintaining and utilizing natural hormone production, which will aid in mood, testosterone production, and weight loss. After finding out your combined caloric intake for protein and fats, whatever is left from your base amount is your carbohydrate makeup. Keep these carbs low on the GI scale.


BigFiveFive 12-07-2010 09:41 PM

Maybe a future in writing yes?

BendtheBar 12-08-2010 07:46 AM

Quote:

Originally Posted by BigFiveFive (Post 98513)
Maybe a future in writing yes?

Yes. :ms:

BendtheBar 12-08-2010 07:46 AM

More from Big55:

Quote:

Re-Feeding

One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week.

For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.

Re-Feed Days Should Be Planned As Follows:

* Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
* Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
* Reduce protein intake to 1 g/lb bodyweight.
* Consume as little fructose as possible as fructose does not have an impact on leptin levels.
* Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo’s stay on the low end, while ecto’s should stay on the high end) over normal diet levels.

bamazav 12-08-2010 08:47 AM

Question:
What is the reasoning for lowering protein on re-feed day?

BigFiveFive 12-08-2010 10:28 AM

Quote:

Originally Posted by bamazav (Post 98563)
Question:
What is the reasoning for lowering protein on re-feed day?

Mostly for the caloric differences through macros. 1g/perlb protein is enough for maintenance on these days. Not only does bumping up the carbohydrates you're depleted of boost hormone production it also restores glycogen in the muscle.

By decreasing protein intake it allows for you to increase carb intake via the caloric difference, while still maintaining muscle mass. This all applies of course if you are on a set amount of calories/macros for your re-feed day, which you always should :mh:

butterZ83 12-08-2010 12:01 PM

What do you think about supplements when getting ripped. Do any help?

BigFiveFive 12-08-2010 01:41 PM

Quote:

Originally Posted by butterZ83 (Post 98590)
What do you think about supplements when getting ripped. Do any help?

Food and cardio are the ultimate supplements. I personally don't care for stimulants, messes with my heart and gets me all weirded out lol.

But if you want to try any I would go with thermogenics and caffeine, keep it legal and smart, there are HUNDREDS of weight loss concoctions out there. But if I add any its a basic thermogenic, maybe some caffeine to keep me going when I'm depleted.

The key is shedding as much fat off your body as possible, there is no magic pill or drug. Consistency and patience are key here.

If you're looking for something to try go ahead and look at Advanced Muscle Science's Vapor-XT Advanced Muscle Science Vapor-XT - Simple, Yet Powerful Ingredients! | Muscle & Strength

This product is one missing molecule away from ephedrine, which is one of the strongest fat burners out there! Ive tried this stuff, and believe me, it will get ya going lol.

dmaipa 12-08-2010 01:59 PM

good stuff B

Rich Knapp 12-08-2010 03:26 PM

I agree with B.

Food type and timing and cardio will go a long way. Were people always fail is they want there cake and eat it to. AKA- no follow threw. I think a fat burner should be a last resort when you can't break a plato or have stuber fat.

I have stubber fat Horizontally along the center of my abbs.


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