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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 01-19-2014, 03:56 PM   #1
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Default Cutting help?

Hey sorry, not sure if i should post this here or else where... new to forums (so hello by the way lol)

anyways i just went through my first "bulk"... gained about 30lbs (most is muscle, as I am still a newbie and havent noticed much fat gains)

so i wanted to ask, any cutting advice you guys can give me?

I want to do a slow cut until summer, so I can keep gaining strength! I still havent hit respectful lifts so ya. Any advice? Such as which foods to focus on, ratios for macros, focusing on whey for protein intake, etc.

Thank you
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Old 01-19-2014, 05:40 PM   #2
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My recommendation...

Slowly dial down your calories by about 250-300 every 2 weeks and watch the scale. Once you are losing about 2 pounds per week keep your calories at this level.

Keep cardio reasonable during this time: 3-4 sessions by 20-30 minutes per day.

Once a week bump your cals by +500 or so and enjoy a little fun food.
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Old 01-19-2014, 06:46 PM   #3
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My recommendation...

Slowly dial down your calories by about 250-300 every 2 weeks and watch the scale. Once you are losing about 2 pounds per week keep your calories at this level.

Keep cardio reasonable during this time: 3-4 sessions by 20-30 minutes per day.

Once a week bump your cals by +500 or so and enjoy a little fun food.
What he said. Just make sure you get enough protein. People generally keep their protein to at least 1g per lb of bodyweight whether bulking or cutting and raise/lower carbs to either cut or bulk.
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Old 01-19-2014, 07:30 PM   #4
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What he said. Just make sure you get enough protein. People generally keep their protein to at least 1g per lb of bodyweight whether bulking or cutting and raise/lower carbs to either cut or bulk.
yeah, i was planning to up protein to compensate for the lack of carbs i will be munching on... going to miss my huge amounts of lentils/brown rice lol

i will be making a diet plan... maybeill post it and get some feedback.

thanks again guys
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Old 01-19-2014, 07:40 PM   #5
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Just don't abandon carbs entirely. I've found that it works very well for me to place all my carbs around my lifting sessions. This works for a number of reasons. It gives me tons of energy during my session, keeps up my insulin sensitivity up (the key to keeping muscle and cutting fat), and ensures I don't get low of muscle glycogen.

Just something that worked for me...
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Old 01-19-2014, 08:02 PM   #6
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Just don't abandon carbs entirely. I've found that it works very well for me to place all my carbs around my lifting sessions. This works for a number of reasons. It gives me tons of energy during my session, keeps up my insulin sensitivity up (the key to keeping muscle and cutting fat), and ensures I don't get low of muscle glycogen.

Just something that worked for me...
yup for sure. Im not abandoning carbs all together... actually im going to try my best to keep them as high as possible cause im well into SS now and 3times squatting a week...

need that energy
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Old 02-17-2014, 11:40 PM   #7
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Originally Posted by BendtheBar View Post
My recommendation...

Slowly dial down your calories by about 250-300 every 2 weeks and watch the scale. Once you are losing about 2 pounds per week keep your calories at this level.

Keep cardio reasonable during this time: 3-4 sessions by 20-30 minutes per day.

Once a week bump your cals by +500 or so and enjoy a little fun food.

Hey BtB,

So I started my cutting and completely forgot about this reply..awkward I know.

Anyways. I've been doing high n Lower days. So for example
-lifting days I do from 2600 calories to 2900.
-rest days I do from 2000 to 2300

On my lifting days, my focus is on carbs. Rest days, ton of protein.
What do you think?

3xWeek, full body.
Therefore I'm hitting about 17,200 calories per week @ 182lbs.

Too much or too little to expect being cut by April/may.

Thanks again.

PS. Ooh also, on your channel, could you talk about your lifting program? You're routine (unless you have it up already?).

PSS. And I like your content. I was thinking you could create a standard, strength program for novices (like ice cream fitness used to have) to gain more exposure?





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Old 03-07-2014, 11:40 PM   #8
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Cardio exercise is best and perfect for cutting. I have reduced lot of weight and fat with doing regular cardio. Its a most effective and useful exercise routine for wonderful body shape.
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Old 03-08-2014, 10:29 AM   #9
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Cardio exercise is best and perfect for cutting. I have reduced lot of weight and fat with doing regular cardio. Its a most effective and useful exercise routine for wonderful body shape.
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Old 03-15-2014, 12:16 PM   #10
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Quote:
Originally Posted by BendtheBar View Post
My recommendation...

Slowly dial down your calories by about 250-300 every 2 weeks and watch the scale. Once you are losing about 2 pounds per week keep your calories at this level.

Keep cardio reasonable during this time: 3-4 sessions by 20-30 minutes per day.

Once a week bump your cals by +500 or so and enjoy a little fun food.
I would say exactly the same. Ensure you get your Micro Nutrients in your diet so eat your vegetables, fruit and greens. Eat spinach! Don't be scared of eating things you want, just fit it in to your macro nutrients.

Cardio will not help you shape your body alone, you need resistance for that. If you're a new lifter like you say keep it simple. Do what BTB said, get pleny of sleep, take your fish oils and Vit D3, and drink plenty of water.
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