Cutting for summer

[Dworsf01]

I've been following the advice given on this foruem earlier in the year and gained a fair amount of lean muscle (at some fat) during my bulking phase. Now it's time for me to think about my first cut.

Question is firstly: given I want to be in great shape by about new years (<10% bf at least) without sacrificing muscle mass, when should I start cutting?

I am currently 6' at about 86kg w/ about 15%+ bf (full guestimate). Not fat, just lost some definition (can make out the outside of my upper abs). Would post a pic, but unforunately don't have access to a digital camera.

My plan was to clean bulk and put on as much mass as possible until mid October then start a cut giving me 1 1/2 months to cut.. is this enough for someone in my condition??

Also, as far as a cut goes, the most important things to do are keep high protein foods, lower overall cals and carbs and increase cardio right? Any specific pointers I should be aware of? Thanks in advance.

[Dyceast]

Hmm I like to know a few pointers to... I also got a question to ask everyone.

What does everyone think about BCAA's?

Do you think they are essential for cutting?

Im was gonna get me a bottle soon, but want to see what thee experts say now.'

[Varven]

No advice from me about cutting, im just a fat bas$#rd.

However, re: BCAA, theyre not the super supplement they are advertised to be.. they are basically a profile off 4 amino acids that the body cannot make and are essential to have.

In having said that, if you consume a protein rich diet, chacnes are already get sufficient BCAA. Most half decent protein powders have a good BCAA profile already.

IMH, as long as you are getting enough protein overall, a far more effective anti catabolic tool for cutting would be glutamine, I can swear by it in terms of recovery. helping you recover is always good when you are on a low calorie diet. Especially when it means it will help you retain muscle mass.

[jahman]

hey guys also looking 2 start cutting as of tomorrow any pointers any help would be appreciated

[2guns]

if u want to do it properly and look mean as. go see a qualified person and get some personalised shit

[Pseudonym]

My plan was to clean bulk and put on as much mass as possible until mid October then start a cut giving me 1 1/2 months to cut.. is this enough for someone in my condition??

Well, possibly yeah - provided you don't put on any more fat during your bulk. You shouldn't really be losing much more than 1% BF a week, or else you'll lose too much muscle with it. So 6 weeks doesn't give you long, and you'd have to go fairly hard at it.

I'd suggest starting now, but going much slower. Gently ease your carbs down and your protein up over the next three months and see how you go. Some people dispute this, but I firmly believe it's possible to gain muscle even while on a cutting diet - so don't worry about missing your bulk too much. You're better off going slow and keeping (even gaining) your muscle.

[2guns]

Some people dispute this, but I firmly believe it's possible to gain muscle even while on a cutting diet

i agree with this.

ket us know how u go with yr leaning down maybe put up a journal or something..?

[CutTaBits]

Last year I bulked all winter then started to cut in September. I was training twice a day cut crabs down.

This year I stayed reasonably lean around 10% all through winter.

Now I am the same bf% as last summer but I feel 100% healthier with heaps more energy.

I believe one of the most important factors in losing BF is keeping insulin levels stable. And being consistent with both training and diet.

Sort ya diet so you can adjust Kals to suit bulk or cut.

[jahman]

how much roughly wud it cost to see someone 2 make me a personalised program

roughly?

[2guns]

dont know. diferent prices id say.

how far off r u from where u wanna be?

lots of work? or just abit?

[2guns]

and r u guys who wanna cut natural?

[Dworsf01]

Thank you all for the replys, particularly Pseudonym and 2guns. Perhaps starting now would be a good idea though (in answering one of the questions) I am natural and don't gain that easily as I have a high metabolism. That said, my diet has been clean and I've made some good gains over the last half year.

Is it realistic then to expect some slight muscle gains with a high protien diet + cardio? Is there anythign I should be taking to make the process easier?

Also, in terms of actual weight lifting during a cut... do I keep my routine pretty much the same or make it a lot lighter? Cheers

[2guns]

if u have a high metabolism u should be pretty lean then anyway..? yeah?

how lean do u want to be bro?

[Dworsf01]

I have a high metabolism, and have been eating like a horse. bfs currently around 15% so I'm not fat but not as lean as I'd like either. Always looking to improve I guess and being nice and ripped would be nice

[jahman]

and r u guys who wanna cut natural?

hey yeh would definetely prefer to cut naturally and im guessing the go from what ive gathered is hi protein low carb and heaps of cardio is that the main thing of it?

[Pseudonym]

In a nutshell... yes.

[jahman]

all good then and what are the easiest ways of speeding up your metabollism the only 1 i know is hav roughly six small meals a dayany other 1's?

[Pseudonym]

Well, the cardio (in fact any exercise) will also speed up you metabolism. There are supplements that can help as well, but you shouldn't need them just yet.

[jahman]

oh ok thanks for that pseudo :grin:

[2guns]

u can use some thermogenics they spoze to work well. i havent usd them and dont know which brands are good... cant do any damage to take that

[Pseudonym]

I should probably clarify what I meant by "you shouldn't need extra supplements just yet"... As 2guns says the thermogenics do work, however they do have a few downsides:

- Because they work, you will get leaner on them. This would be a good thing, except that it masks how well your diet and routine is working.

- You can also build up a tolerance to thermos, so after a while, they lose their effectiveness and you need to take a break from them.

That's why I'd suggest (especially since this is your first cutting diet) to try the diet and cardio alone to start with, and play with it until you get that right. You'll learn heaps along the way. Then once you've gone as far as you can with diet and cardio, use the thermos to give you an extra push.

[Dworsf01]

Anyone had any luck with l-carnitine? I've just sourced one of the Musashi brand 'fat metabolisers' containing it (as well as "three Lipotropic amino acids" "Choline Bitartrate, Inositol and L-Methionine"). Sounds good in theory, and like mentioned earlier, can't hurt.

Basically I don't have much weight to lose, just aiming to get my bf nice and low for definition. Anyone have an opinion on the above product (particularly for use by someone in my situation)?

Also, my cardio consists of running, treadmill and stationary bike at the mo.. any other ideas for effective cardio? Jump rope crossed my mind, is this any good? Cheers

[2guns]

L-carnatine moves the fat cells round so u burn them easiers doesnt it?

think we have some red8 L-carnatine in teh cuboard at home.

is it anygood?

[bulking]

The Basic equation for losing fat while maintaining muscle is BMR -500cals while keeping protein high(60%or higher)/ carbs lower and fat should be healthy(ie flax, fish)

There are alot of tools online to work out your bmr pretty accurately, these factor in how active you are unlike the basic equation(weight in pounds x 15 from memory).

[2guns]

ive been told not to drop calories too much as yu dont want to lose muscle.