Cutting

[Bigken1985]

Ok so I've made the call to seriously give dropping some weight a crack. Want to get into the under 93kg class. Currently weighing 98kg. One reason is my body doesn't seem to like the extra weight, and I find I end up with more injurys and shit at this weight. So what I wanted to ask was what's the best way to go about this. Have tried IIFYM and got completely confused to how many macros to eat, and have tried a low carb approach, was shit and lifts dumped out hard. 5kg is the goal

[Gym rat]

Ok so I've made the call to seriously give dropping some weight a crack. Want to get into the under 93kg class. Currently weighing 98kg. One reason is my body doesn't seem to like the extra weight, and I find I end up with more injurys and shit at this weight. So what I wanted to ask was what's the best way to go about this. Have tried IIFYM and got completely confused to how many macros to eat, and have tried a low carb approach, was shit and lifts dumped out hard. 5kg is the goal

Would recamind carb cycling by going four days low carb from Sunday to Wednesday ,medium carb Thursday Friday and high carb Saturday .its hard at first carb cycling once you get the hang it. Low carb days can be the hardest but it can effect your mod etc. as for medium carb days which I enjoy they give you extra engery which is a bonus and plus as well.

[Pseudonym]

The number one most important factor in your diet is calories.

Number two is how those calories are made up in terms of macronutrients (protein/carbs/fat).

Much further down the list is meal timing and macro cycling. It may make a small difference, but it's miniscule compared to the bigger picture.

 

Check out these topics, Ken...

http://www.gymnation.co.nz/topic/18363-the-best-diet-articles-i-have-ever-read/

 

http://www.gymnation.co.nz/topic/19171-should-i-bother-with-macro-cycling/

 

[maccaz]

The number one most important factor in your diet is calories.

Number two is how those calories are made up in terms of macronutrients (protein/carbs/fat).

Much further down the list is meal timing and macro cycling. It may make a small difference, but it's miniscule compared to the bigger picture.

 

Check out these topics, Ken...

http://www.gymnation.co.nz/topic/18363-the-best-diet-articles-i-have-ever-read/

 

http://www.gymnation.co.nz/topic/19171-should-i-bother-with-macro-cycling/

i would argue that with ken's goals for powerlifting, timing is a lot more relevant to him than to the average gym bunny or even bodybuilder.

 

iifym for example is perfectly fine for josef rakich (extreme example) but for strength might need to think a bit around when things will be eaten around workout

 

in my opinion you may be right in that meal timing is miniscule in terms of fat loss, but it is critical when it comes to maintaining performance for a sport (let alone trying to improve)

[Realtalk]

Cardio, stop drinking soft drink or eating sugary shit and drink more water. Probably loose yourself close to 5kg by just doing that.

Unless you're on the gas it's gonna be pretty difficult to get any kind of strength gains and loose weight at the same time unless you are totally new to training, which you aren't. If you can maintain your lifts while you get down to that weight or even try minimise the loss of strength then I think you're doing ok. Once you are there then look to build the strength back up.

[Bigken1985]

Cardio, stop drinking soft drink or eating sugary shit and drink more water. Probably loose yourself close to 5kg by just doing that.

Unless you're on the gas it's gonna be pretty difficult to get any kind of strength gains and loose weight at the same time unless you are totally new to training, which you aren't. If you can maintain your lifts while you get down to that weight or even try minimise the loss of strength then I think you're doing ok. Once you are there then look to build the strength back up.

I'm diets not generally terrible, don't eat much sugar at all really. Water could come up but it's not too bad, I probably just eat too much

[kiwicannon]

Dont chop and change things to quick bro give the body a chance to adapt, if your eating too much you will have to bust ass with cardio, if you eat smaller portions throughout the day than you won't have to smash the living shit outa cardio,

 

Keep it simple as BK

 

Energy in vs Energy out.

[HarryB]

I'd say the first thing to do is get into a routine of eating a set number of cals or macros per day just so you have a clear starting point. Then adjust from there. Once you have your starting point established then when you make a change you can in a very short time see what difference it makes to your strength and weight etc etc etc

[donz]

Agree with Harry - sort out your calories, figure out what you're eating and start a slight deficit. When I dieted for my holiday I didn't lose my strength in that first 5kg at all - took a lot longer and also the morning cardio sucked it out a bit. Like you I found at a heavier weight things aren't as a smooth on the injury front. If you're struggling to figure out your calories just make a food journal to start with of what you're eating each day and the amount then just google the calories of each meal/food it's really pretty easy when you get into the swing of it. Bonus is once you've done all this you'll always have a diet you can fall back on if you put on weight again. Best of luck!

[Bigken1985]

Bit of a update

Been tracking cals etc in a deficit. Eating same shit most days with the odd junk on weekendS. Gone from over 98 to 95.5 metabolism is humming so got to try not loose too much too fast