TIME FOR CUTTING

[frogie2001]

WELL THE TIME HAS COME AGAIN FOR ME TO START CUTTING UP. i AM AFTER ANY BITS OF ADVICE FROM PEP'S THAT HAVE DONE IT BEFORE, ANY TRICK S OF THE TRADE? WAYS TO SNEAK IN AEROBICS IN THE DAY. CHANGES IN WEIGHT ROUTINES ETC. THROW IT AT ME PEOPLE. I'M READY FOR IT

[hrdcor]

Heres the bottom line Froggie, and I know, It will always come down to calories in Vs calories out, end of story, if you dont know what this should be then you will be guesing all the way !!!

[Pseudonym]

Agreed. And personally, I prefer to structure my eating so that my diet does all the work and I don't have to resort to cardio.

What are you cutting for, and what's the timeframe?

[Growth]

Agreed. And personally, I prefer to structure my eating so that my diet does all the work and I don't have to resort to cardio.

dito :grin:

My bulk will also be comming to an end soon, i just want to be ready for summer lol :pfft:

[Varven]

I come to an end of the bulk with this month and start cutting on September for a period of 12 weeks.

No competition, just personal satisfaction and competing on NZBB 8)

First, what diets are you all planning to follow.

Im intending to use my current diet, but change my fat sources. i.e. drop of peanut butter and egg yolks and turn to an EFA.

Im planning on decreasing my carbs slowly over a 12 week period and using a carb cut off point.

Will use a few extras like Caffeine and Green tea to slightly raise metabolism at first.

Of course Cardio will be there to .

Interested on what you guys are doing.

I think it would be best to keep this thread going, since quite a few of us are approaching a cut cycle, Im sure we could learn from each others successes and mistakes.

[Varven]

How on earth do you guys get to a low BF without cardio, I havent met many people who can do it.

Presuming you all arent on clen, eca etc.

[Pseudonym]

When I did a comp last year, I only started doing cardio in the last two weeks. I was pretty lean, although I could have been leaner. (We made the decision not to go too lean because I couldn't afford to lose any size.) Having said that, there was still plenty of room to tighten my diet up further. (Details here, if you're interested)

This is where my diet started, and we slowly cut it back. This time I'll probably do something very similar, just re-calculated for the increased mass I gained since then.

[table][row] [col]PROTEIN[col]CARBS[col]FAT

[row]Meal 1[col]38.51g[col]18.32g[col]9.50g

[row]Meal 2[col]38.51g[col]18.32g[col]9.50g

[row]Meal 3[col]38.51g[col]3g[col]7.13g

[row]Meal 4

(Immediately after workout)[col]4g[col]20g[col]0g

[row]Meal 5

(1hr after workout for max fat burn)[col]55.76g[col]55.76g[col]7.13g

[row]Meal 6

(3hrs after workout)[col]55.76g[col]55.76g[col]9.56g

[row]TOTAL[col]231.05g[col]171.16g[col]42.78g[/table]

Now let's count the "rules" I broke...

- Don't work out on an empty stomach (ok, mine wasn't quite empty - I had protein to prevent catabolism)

- Slash your carb intake drastically (what?! I like my carbs!)

- Don't have carbs before bed (actually, this was my biggest meal all day)

- Must do cardio (pffft!)

- Don't eat bread, and

- Avoid sugar (I enjoyed jam on toast as a post-workout meal)

Yeah, I think that's the lot! :pfft:

[frogie2001]

The target is 11 kg in 12 weeks, (be achievable)

at the moment the diet is around

30gm of potein

20gm of cabs

10 gms of fat.

I am clocking out about an hours cardio every second day

Supplements I am taking is

Creatine

All the foods are whole foods, I have dopped sugars, and am drinking lots of coffee to keep me awake.

I didn't know about green tea though excellent news.

Also I think i will have a protein shake pior to work out now. any other hints on keeping lean mass while reducing the wobble??

[Growth]

MY plan is pretty much the same as Varven. Going to drop things like peanut butter in favour of straight EFA's and pure proteins, try to cut out alot of saturated fats, eat more tuna :pfft: Basically just make sure im getting enogh EFA's, keep my protein intake high (300 - 400) and any left over calories i can afford will go into complex carbs bar perhaps PWO.

Ill definitaly be using thermos, caffiene, etc. Ill probaly give my routine a bit of a switch up, not at first but in the later months ill probaly go for a full body type WO three times a week, or every muscle group twice a week but low volume.

[frogie2001]

hmm, i was going to change the work out to a full body in the last 4 weeks, to burn up more energy. but the reminder is definately a good one. EFA's are these similar to CLA's I used CLA's last time and they did the trick. but apart from that I can't really afford termos this time around so am relying on the old caffeine to keep me going.

and lots of cycling 8)

[rigger]

Whatever put the size on. Guess thats lifting heavy weight. Don't use lighter weight to cut up. Otherwise you wiil lose size and muscle. Keep liftin as heavy as possible and let the diet and cardio take the fat off.

[frogie2001]

speaking of cardio, how long does everyone do to get the fat down and cut up? at the moment I am doing about 45 minutes every second day. but i have upped my walking and general activity too, cutting deeply into my rest and recovery time.

[ExpensiveUrine]

Give yourself time to diet. (1 -1.5 lbs/week.)

At the start just create an energy defict in your diet. Lose some weight. Keep decreasing energy (RATIONALLY; depends on how large the food intake is). Then (mid point/closer to the end of the diet/til you say f_ck it, it ain't enough food for me) increase energy expenditure (RATIONALLY) through cardio/whatever shit you do, while keeping energy deficit steady.

If you're cutting to a goal below 10% bf things will get a little tricky.

Seriously, there's alot of information out there on ways you can accomplish fat loss or you can stick to the basics, because they ALWAYS work.

[Varven]

Expensive Urine, are you along the school of thought of diet first and then use cardio to rid fat ? Not start off with cardio right at the beginining itself ?

[ExpensiveUrine]

Expensive Urine, are you along the school of thought of diet first and then use cardio to rid fat ? Not start off with cardio right at the beginining itself ?

Sure.

If I did do cardio in the beginning of my cut/end of my bulk is just to prepare myself physically for later sessions of cardio. So when I do run my first "official" cardio session, be it HIIT or low intensity cardio, I won't die of a heart attack.

The reason why I prefer to do cardio close to the end of the cut is because I like my food. It's a mental thing.

Another reason why I prefer to do cardio in the mid/close to the end of the diet, is because once I finish my bulking I'm already consuming more than enough calories hence reduction in energy (food) won't be a problem. Once again, a mental thing.

You'll have to remember that fat loss will be greater at the beginning of the diet than in the end. So for example, you might lose 6 pounds in weeks 1-3, then you'll lose 4-5 pounds in weeks 4-6, ect. So really, if the fat loss is greater in the beginning, I don't see why I should force it with 3-4-5 sessions of cardio per week. Furthermore, the fatter you're the more bodyfat you'll drop in first few weeks.

Actually, now that I remember, you might want to research about refeeding.