How do you keep your gains while cutting?

  • Posted by a hidden member.
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    May 04, 2013 9:41 PM GMT
    I finally averaged out approx how many cals I'm eating.

    3-4,000 daily. My bulks are good. I'm trying to sort out my leaning out in a way that doesn't have me losing any of my gains.

    6'2, 186lbs with target weight of 215.

    Fasting is out of the question as it isn't fun and then rebuilding afterward can be a pain in the ***.

    So, how do you guys keep your gains while leaning out?

    I considered keeping my calorie intake at the same level and just doing maybe twice as much cardio (depending; would burn anywhere from 700 - 1200) or even just keeping the cardio (HIIT) at a normal level and keeping the weights low but increasing my reps.. Lots of options but i just would like to get input from anyone who has already gone trough the trials and has the experience..
  • Posted by a hidden member.
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    May 04, 2013 10:37 PM GMT
    st0ne saidISo, how do you guys keep your gains while leaning out?
    Magic.
  • Posted by a hidden member.
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    May 04, 2013 10:54 PM GMT
    you can't. you can't bulk and cut @ the same time.

    you can look ripped and muscular without eating your way to being overweight. you don't have to be 215 pounds to look like you're 215. you can look built as fuck at 186. it's more of a balancing act. take your time. there's no rush.
  • Posted by a hidden member.
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    May 05, 2013 2:24 AM GMT
    Ok, so i should rephrase..

    How would i go about cutting while minimizing the loss gained during bulk?
  • TheiKevin

    Posts: 75

    May 10, 2013 5:27 AM GMT
    Cut SLOWLY. Find your maintenance caloric needs and eat under this number but not by too much. I'd go about 300 calories under maintenance. The slower you cut, the less muscle you lose. Also, you have to keep lifting throughout the cut and make sure you're getting plenty of protein. I cut too fast on my last cutting phase and I could feel myself losing strength. It sucked! Don't go overboard and you'll be okay. Our bodies naturally would rather break down fat for energy as it is easier to digest. Which is more of a reason to lift during a cut so you're 'telling' your body you still need those muscles.
  • tuffguyndc

    Posts: 4437

    May 10, 2013 6:23 AM GMT
    well i do a high intensity circuit. i lower my calorie intake from 3000-3500 to 2500-2800. i increase my cardio to 3 times a week from anywhere to 55 to a 60 minutes or more. i also take CLA and L-Carnithine. I also cut out bread, pasta, cheese, and diary. (outside of whey protein) i pretty much eat fresh fruit, veggies, and lean meats. i cheat every so often just so i will not go crazy.
  • He_Man

    Posts: 906

    May 10, 2013 6:41 AM GMT
    You're better off just doing a "clean bulk" than doing a yo-yo diet of bulking and cutting. Eat plenty of protein and clean, fibrous carbs while bulking and then you won't have to spend all of those weeks, days and hours cutting afterwards.

    If you're a hard gainer or an ectomorph, then you can take advantage of eating whatever you want, and even if you gain a little fat weight, you'll still be able to get rid of it pretty easily just by tweaking you diet in the end.

    Bodybuilders will generally do carb cycling or some form of a ketogenic diet following their bulking phase to get ready for a competition. Keep the proteins high to offset muscle loss and eat plenty of fibrous carbs, cutting out all processed carbs and refined sugars from you diet. This should minimize muscle loss, but you'll still lose some muscle, not to mention strength while you're going through the cutting phase.

    It doesn't make any sense to maintain the same caloric intake just to then spin the wheel like a hamster. Your results are mainly due to your nutritional planning and diet, not burning all of that needed energy doing extra cardio.

    Like I mentioned above, you are going to be weak during a cutting phase, so you're better off using that energy to lift weights so as not to atrophy. Doing too much cardio and losing too much energy due to said cardio will only hurt your already struggling weight training. You're way better off focusing that energy into maintaining your muscle mass, not using it to burn off excess calories. Burning excess calories can be achieved by altering your diet, not spending valuable time spinning the wheel. Diet is the key, not excessive cardio. Cardio is used to maintain heart health, not as a one-stop method for loosing weight.

    Oh, and be patient, too. You want to go from 186lbs to 215lbs? That's almost 30lbs. I remember that you previously stated that you were doing this the all natural way, not even doing supplements, protein drinks or pre-workout drinks, so it's going to take some time gaining 30lbs of pure muscle mass. You can't even gain 30lbs of quality muscle weight by doing one steroid cycle, so doing it naturally is going to take some time. Don't get discouraged. For the natural bodybuilder, you can expect to only see about 1.5lbs to 3lbs on average and, at most but rarely, 5lbs of muscle a month and that's if you're doing everything correctly (eating a lot, sleeping a lot and training correctly) so give it some time. It could take a year or more for you to gain close to 30lbs of quality muscle.
  • Posted by a hidden member.
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    May 10, 2013 12:43 PM GMT
    He_Man saidYou're better off just doing a "clean bulk" than doing a yo-yo diet of bulking and cutting. Eat plenty of protein and clean, fibrous carbs while bulking and then you won't have to spend all of those weeks, days and hours cutting afterwards.

    If you're a hard gainer or an ectomorph, then you can take advantage of eating whatever you want, and even if you gain a little fat weight, you'll still be able to get rid of it pretty easily just by tweaking you diet in the end.

    Bodybuilders will generally do carb cycling or some form of a ketogenic diet following their bulking phase to get ready for a competition. Keep the proteins high to offset muscle loss and eat plenty of fibrous carbs, cutting out all processed carbs and refined sugars from you diet. This should minimize muscle loss, but you'll still lose some muscle, not to mention strength while you're going through the cutting phase.

    It doesn't make any sense to maintain the same caloric intake just to then spin the wheel like a hamster. Your results are mainly due to your nutritional planning and diet, not burning all of that needed energy doing extra cardio.

    Like I mentioned above, you are going to be weak during a cutting phase, so you're better off using that energy to lift weights so as not to atrophy. Doing too much cardio and losing too much energy due to said cardio will only hurt your already struggling weight training. You're way better off focusing that energy into maintaining your muscle mass, not using it to burn off excess calories. Burning excess calories can be achieved by altering your diet, not spending valuable time spinning the wheel. Diet is the key, not excessive cardio. Cardio is used to maintain heart health, not as a one-stop method for loosing weight.

    Oh, and be patient, too. You want to go from 186lbs to 215lbs? That's almost 30lbs. I remember that you previously stated that you were doing this the all natural way, not even doing supplements, protein drinks or pre-workout drinks, so it's going to take some time gaining 30lbs of pure muscle mass. You can't even gain 30lbs of quality muscle weight by doing one steroid cycle, so doing it naturally is going to take some time. Don't get discouraged. For the natural bodybuilder, you can expect to only see about 1.5lbs to 3lbs on average and, at most but rarely, 5lbs of muscle a month and that's if you're doing everything correctly (eating a lot, sleeping a lot and training correctly) so give it some time. It could take a year or more for you to gain close to 30lbs of quality muscle.


    Yeah, that's what i was doing my reading on, yesterday. Before i even consider an alternate route, i wanna see how far i can get while being natty and from my reading, apparently have to cut about 5% if i wanted to cycle.

    In a period of 4 months (with a month to cut), i gained 12 lbs so I'd say I'm doing alright. My body seems to do good during gain. I don't know what's my body type exactly but the muscle comes on quick and seems to last before i lean (the strength loss f*in blows!). The thing in, that the day before yesterday, i ate like a mad dog at a buffet... I mean: two plates of mushrooms and chicken/beef, a plate of noodles with egg rolls, that fried sh*t with cheese in it that looks like origami, a few of those cream filled puffs, sweet plantains, cantaloupe, a few slices of cake, a bowl of ice cream, some wontons and a few of those sugar sprinkled rolls..... The gain lasted approx about a day, if even before the slight bloat went away and i was back to normal size again.

    I'm hungry like almost ALL the time!

    If i knew a guru who can teach me his ways when it came to cycles, I'd consider it, maybe. I'm just gonna do what i can and do best in the meantime, though: lift.
  • gwuinsf

    Posts: 525

    May 10, 2013 4:33 PM GMT
    I've been reading a lot about Cyclical Ketogenic Diets on bodybuilding.com. It's supposed to be a great way of cutting AND building muscle mass. If you believe the threads on bb.com you can cut and build muscle mass, and the folks over there seem to know what they're talking about.

    CKD basically entails being on a keto diet for most of the time (65% fat, 35% protein, 5% carbs) and then one day a week you reverse the fat and carbs and do a carb-up day. The carb-up day does two things: it restores your glycogen reserves so you can keep killing it in the gym and it pulls in all that protein into your muscles.

    On CKD you do not cut down or restrict calories so you should not be sacrificing muscle, as long as you're still lifting in the gym. You just change macronutrient ratio and your shifting your body to burn fat as its primary fuel source. A calorie is not a calorie.
  • Posted by a hidden member.
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    May 10, 2013 6:57 PM GMT
    Gaining 30 pounds of MUSCLE can take years, not just months. All these bulked up body builders are old as fuck. that's what people don't tell you. They're like 35 and 40 years old been going to the gym longer than I've been alive. The most i've gotten to is 187, then I went on vacation and dropped to 180. But that wasn't really muscle, more like water and creatine lol. Happens all the time, 2 Weeks later I'm back to 185. Now that I'm doing legs more, I can see 190 soon. Right now with supplements I'm a steady 185. When I first started,.my trainer wanted me to get at 180, almost 5 years ago. I personally am not interested in fast gaining much more because that'd just mean higher grocery bills lol. Eating 6 times a day gets expensive.

    remember the definition of cutting is the simultaneous loss of fat and building of muscle. It is possible to do. Cardio after workout, not before. Cardio after breakfast, not before.
  • He_Man

    Posts: 906

    May 10, 2013 8:04 PM GMT
    FuzzyPecs25 said

    "All these bulked up body builders are old as fuck... They're like 35 and 40 years old been going to the gym longer than I've been alive.


    Damn, dude! OUCH icon_exclaim.gif

    What the hell? 35 to 40 is "old as fuck"? Thanks, man!
  • gwuinsf

    Posts: 525

    May 10, 2013 8:18 PM GMT
    He_Man said
    FuzzyPecs25 said

    "All these bulked up body builders are old as fuck... They're like 35 and 40 years old been going to the gym longer than I've been alive.


    Damn, dude! OUCH icon_exclaim.gif

    What the hell? 35 to 40 is "old as fuck"? Thanks, man!


    If 35 to 40 is old as fuck, 25 is dumb as shit. icon_razz.gif
  • acousticpunk

    Posts: 76

    May 10, 2013 8:39 PM GMT
    www.leangains.com
  • Posted by a hidden member.
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    May 10, 2013 9:02 PM GMT
    Honestly, I recommend u cut just for 1 week and bulk the rest and alternate. Ive tried it and lost the fat, while gaining muscle (gained like 15 pounds in 3 weeks with that method). BTW, u cant just bulk 365 days a week by pigging out, cuz at some point ull reach a plateau and all ull gain is fat.
    I eat 4000 cals a day for bulking and 2000 cals a day while cutting, and it works! I am more than 200 pounds now ;)
  • Posted by a hidden member.
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    May 10, 2013 9:05 PM GMT
    He_Man said
    FuzzyPecs25 said

    "All these bulked up body builders are old as fuck... They're like 35 and 40 years old been going to the gym longer than I've been alive.


    Damn, dude! OUCH icon_exclaim.gif

    What the hell? 35 to 40 is "old as fuck"? Thanks, man!


    Lol I was just bull shitting. I was saying that on purpose. It was meant to be a back handed compliment to the menover30.com crowd lol. Besides I like hairy bods and most guys around my age shave. Shit, I'll get with someone who's 50 if they resembled you lol.
  • Posted by a hidden member.
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    May 11, 2013 8:43 PM GMT
    Now, now, girls...