Cutting Diet


  • Apr 29, 2013 3:45 AM GMT
    Hey, so I have all the muscle that I want to on my body right now, so I am starting a cutting diet (high fat, high protein, low carb) to try and reduce calories, eat generally healthier, and lose body fat. What I am worried is the conflicting messages I am reading about body transformation.

    A lot of sources say - cutting diet needs you to eat less and cardio more and you will gain definition.

    Some say - eat more and train in cycles to maximize the growth of muscles.

    Here is what I want:

    What do I do to decrease body fat but not lose muscle in the process. I'm thinking that cutting calories is going to decrease my muscle mass, how do you keep muscle mass but reduce body fat without a complex "cycling" program?
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    Apr 29, 2013 4:43 AM GMT
    ForeverStudent saidWhat do I do to decrease body fat but not lose muscle in the process. I'm thinking that cutting calories is going to decrease my muscle mass, how do you keep muscle mass but reduce body fat without a complex "cycling" program?

    Exercise!
    not only in the gym, but also for household....like washing clothes in the old way instead of using machine...
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    Apr 29, 2013 6:34 PM GMT
    Honestly man you don't even need cardio when on a cutting diet. All you need to do is lift heavy 3-4x a week, eat 20% less calories than maintenance, and get about 40% of your calories from protein. The trick to keep the muscle you put on is to maintain your strength on your lifts while eating at least your body weight in grams of protein each day. If you do all this, most of the weight you lose will be fat and not muscle. Long cardio sessions will just interfere with your recovery and your lifts during cutting so I would just skip it altogether. You're already calorie restricted, so you need to save your energy and channel it all into lifting and maintaining strength, which will signal your body to hold onto its muscle. The calorie deficit in itself will take care of the fat loss. Also, it's inevitable that you will lose a little bit of muscle mass, but the fat loss will make it look like you actually have more.

    I'm on a cut right now and have lost 20lbs of fat since Feb 1st of this year (started at 206, now i'm 185, goal is 180 by the end of spring semester). I know it's almost all fat because I've been able to maintain strength on my lifts over the past 3 months. I've also done almost 0 cardio since before winter break. Once I get closer to 180 I'll bring my macros back up and start running again.

    Again: lift heavy, get your bodyweight in grams of protein each day, and cut your calories by around 20%. That's all you have to do to lose fat and maintain muscle. Dieting sucks and you're gonna be hungry all the time, but waking up looking more and more cut each morning is worth it.
    Hope this helps.
    Also my ratios are 40/40/20 (protein/carbs/fat) which has worked well for me, but everyone's different. I wouldn't cut out carbs or rely on hand-washing clothes tho lol.
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    Apr 29, 2013 10:57 PM GMT
    If you cut simple carbs (cake, white bread, white rice, biscuits) you should see results
  • Montague

    Posts: 5205

    Apr 29, 2013 11:01 PM GMT
    fish and a rice cake all day everyday
  • cameralens

    Posts: 29

    May 01, 2013 4:21 AM GMT
    Keep your calorie count the same, but replace carbs with protein
    I'm trying out this cutting diet now:
    Breakfast:
    - 1% low fat milk 2 cups
    - 2 servings of low fat greek yogurt

    Snack
    - one orange
    - 4 egg whites (hard boiled)

    Lunch
    - grilled chicken 0.3lb
    - cauliflower/carrot/corn steamed or stir fry 2 cups

    Snack
    - Protein bar
    - orange

    Dinner
    - spring mix salad 2 cups
    - asparagus grilled 6 stalks
    - balsamic vinegar dressing
    - steak 0.5lb (salt and pepper)

    Supplement with protein shake post workout

    Once every three days, add one serving of pasta or steam rice to lunch

    =====================
    I've lost an average of 2 lb per week so far, while managing to increase my max rep weight
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    May 01, 2013 5:31 AM GMT
    Everyone's body responds differently to different diets and exercise programs.

    Try stuff, continue doing the thing that your body responds favorably to, and ditch the shit that has no (or negative) effect.

    In a year or two, you'll know exactly what your body prefers for cutting and bulking.

    After that, a lifestyle of fitness is a breeze.
  • gwuinsf

    Posts: 525

    May 01, 2013 5:16 PM GMT
    I've been reading this thread on bb.com for the past day or so about cutting with a keto diet. There's a ton of useful info in there and I'm thinking of giving it a try. It sounds like it's pretty simple once you get the basics down.

    http://forum.bodybuilding.com/showthread.php?t=120288141
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    May 01, 2013 6:04 PM GMT
    I do/have done something called the Rapid Fat Loss diet. Look it up -- it's a 12 day cleanse that is really about eating high low-fat protein and veggies. It sucks in terms of food options, but it will get you keto and get job done. And it's 'healthy' in the sense that it burns your fat mass as opposed to your lean mass, provided you don't stay on it too long.
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    May 01, 2013 6:05 PM GMT
    i thought you meant cutting like, guys im gonna cut if you dont pay for my lipo or somethin