Cutting?

  • Kharlo109

    Posts: 164

    Mar 19, 2007 1:09 PM GMT
    So I've been working out for that past nine months and I've made a lot more gains than I thought I would (I started off at about 121lbs and right now I'm about 157lbs: keep in mind I'm only 5'5"). Anywho, the fat gains have been very minimal (I've been really strict with myself and have stuck to a completely clean bulk thus far) but there have still been some. So I want to start the cutting process to get rid as much body fat as possible and then re-bulk back up. I think of it as a "cleansing" process.

    Problem? No matter where I look I find very little (if any) information on cutting. Every piece of information I find is dedicated purely to bulking. Any help would be appreciated. I know I'd have to focus on cardio and focus on eating less calories while trying to minimize muscle loss, but that's where about the end of what I know.

    Thanks in advance =)
  • mtkroll

    Posts: 15

    Mar 19, 2007 4:34 PM GMT
    Hey man,

    I know everyone always says different things work for different people. For me, going the low carb 'Atkins' route works extremely well. If you are not familiar with the science behind it, research it online so you understand ketosis and know how to get your body to that state if you choose to try it. Check my pic with the backwards hat, that was last summer after ripping about 10 pounds off in roughly 6 weeks total. Hope that helps or you get some better advice from others.

    Mark
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    Mar 20, 2007 4:40 PM GMT
    getting "cut" is the tough part for most guys, especially those who are easy gainers (I would guess by the results you mentioned, that would include you)

    basically you need to scale back your dietary intake fairly dramatically. Some of the mass gains you made will also get lost in the cutting process. What you're after is a lean defined body, and that is not usually a very big body. At my peak mass 12 years ago I was 220 lbs.... now, with much more definition, I am 190 lbs with the same 32" waist, larger arms and 46" chest.

    Diet is 75% of the answer. A Low Carb variant is the way to go. High protein, low Carbohydrate will preserve the muscle and force your body to cash in it's fat reserves. I personally like the Abs Diet, as a more maintainable approach (Atkins is very effective, but hard to stick with). The Abs diet is also much more sensible in terms of giving you a range of food to eat and the holy grail, a cheat meal!

    You'll also need to hit the treadmill or eliptical.... during the spring I will ramp up to 3-4 hour long runs every week and training with a heavy weights/low rep program on non cardio days (keeping weights heavy keeps your body aware that it needs the muscle despite the low calorie environment you're putting it in)

    You may choose to add some supplements to help you along. Caffeine/Aspirin/Ephedrine as a fat burner (or some overpriced ready made mix with fancier ingerdients), Chromium Piccolinate (if you're prone to sugar cravings), Glutamine to prevent catabolism (i.e. your body breaking down muscle for energy)

    First word of caution, don't starve! You'll waste all your muscle gains and set yourself up for major fat storage later by putting your body in starvation mode.

    Second word of caution.... unless you're naturally skinny, no one is "cut" 12 months a year. It's not a healthy head space to be in all the time. I watch what I eat all the time, but I work for my abs through the late winter/spring, enjoy the rewards through the summer and come the end the warm season give myself some breathing space October through January to enjoy Christmas and the foods I just like.

    Good luck mate!
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    Mar 20, 2007 9:08 PM GMT
    Your picture makes you look lean. At 5'5" and 157, I can't imagine that you'd want to lose weight / be cutting.

    Read up on the feast / famine response. The short version: if you starve, you train your body on how to be a fat storing machine. EAT. As the bodybuilding saying goes, "fuel the furnace."

    As you gain more mass, by eating, of course, it gets easier to stay lean because each pound of lean muscle mass burns calories at rest. In fact, resistance training is the ONLY exercise than increase your lean mass, ups your metabolism, and makes your bones stronger AS YOU GROW OLDER. More muscle equals more calories burned, just sitting around. Up to 15 calories per day can be burned by every pound of lean muscle mass, so whatever you do, don't eat like an idiot.

    I eat like a pig, literally. I've been 175 or more since high school (1975), and I've never been fat...ever. My lean mass burns calories like crazy. My cardio activity keeps the fat down, too. To much cardio ruins your mass, tears tears bones, and connective tissue, and slows your metabolic rate to a crawl.

    Eat right. Don't starve. Gain muscle. You'll stay lean, especially as young as you are.
  • Kharlo109

    Posts: 164

    Mar 20, 2007 10:58 PM GMT
    Thanks guys. My issue was that people kept telling me I'd have to cut back on calories but I don't want to get it to a point where it's just gonna starve me. I figure if that happens my body will just automatically force me to store fat later on.

    I eat really healthy and a lot. I eat a meal at least every two hours through out the entire day and then slow-absorbing protein before I go to bed. I'm very strict with myself. I just want to strike a balance that lets me be leaner but I hate the thought of having to lose the mass I've gained.

    You're right that 157lbs I'm not really huge, so I think that if I lost too much weight I'd just end up looking too thin. I just REALLY work hard on my whole body and it bothers me that I don't have cut abs (which are in good shape and I train a lot) or that my chest, though big, is not cut enough.
  • GQjock

    Posts: 11648

    Apr 12, 2007 5:57 PM GMT
    This is always a problem area for most guys ...but it's pretty simple if you look at it this way
    when you're bulking you don't have any guidelines...it's all gangway..eat anything you want basically
    when you're cutting (Losing fat)
    you have to walk a tightrope...cut too much out of your diet and you lose muscle
    ...too little and you stay bulked up
    rules to follow
    ***no fast foods
    ***limited if any alcohol
    ***limited carbs to a min
    no processed carbs
    limit them to fruits vegetables
    and whole grains and nuts
    ***cut the juices/sodas
    ***increase your cardio by one or maybe two days
  • MikemikeMike

    Posts: 6932

    Apr 14, 2007 8:02 AM GMT
    KH I believe diet is key, but if u do not want to change it that much- do more cardio and start doing lighter weights and more reps more sets. It will def. help cut you up. Good Luck!!
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    Apr 14, 2007 4:06 PM GMT
    I agree with GQ. It's how I do it.
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    Dec 13, 2009 11:43 PM GMT
    I like these tips however I'm staying at an area temporary, and I can't enjoy the convenience of a kitchen, so my meals are very clean.

    I'm happy with my "figure" but I would like to be a bit more cut, although I could use a bit more weight (10 lbs)

    I guess I get a lot stricter around February, which by that time I'll be in a new place with my cookware and all!
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    Dec 15, 2009 1:25 AM GMT
    MikemikeMike saidKH I believe diet is key, but if u do not want to change it that much- do more cardio and start doing lighter weights and more reps more sets. It will def. help cut you up. Good Luck!!


    I'll just repeat MikemikeMike's message again and again for you.

    This works!

    Just stop the loading that you did with bulking up and concentrate on eating enough of the healthy stuff: Lean Proteins, Fruits&Veggies, Good Breads-Rice-Pastas(you know the list).

    Don't force feed yourself. But eat what it takes to satisfy you.

    Then as Mike says, Do More Cardio and switch to a high rep routine for a few weeks.

    I'll also add that you should try some new tricks during this phase. Have you ever tried plyometrics? Running steps at a stadium? Jumping rope?
    Make this rip-up phase fun with whatever looks cool to you.

    AND when you're trying new things, pay attention to how you feel and don't force a movement that you sense is going to hurt(in a bad way) later.

    Congrats on your progress so far!
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    Dec 15, 2009 1:28 AM GMT
    Kharlo109 saidSo I've been working out for that past nine months and I've made a lot more gains than I thought I would (I started off at about 121lbs and right now I'm about 157lbs: keep in mind I'm only 5'5"). Anywho, the fat gains have been very minimal (I've been really strict with myself and have stuck to a completely clean bulk thus far) but there have still been some. So I want to start the cutting process to get rid as much body fat as possible and then re-bulk back up. I think of it as a "cleansing" process.

    Problem? No matter where I look I find very little (if any) information on cutting. Every piece of information I find is dedicated purely to bulking. Any help would be appreciated. I know I'd have to focus on cardio and focus on eating less calories while trying to minimize muscle loss, but that's where about the end of what I know.

    Thanks in advance =)


    You're taking the wrong approach. Keep your calories UP and get more active. You'll preserve your lean muscle mass, feel strong, and get in shape in the process.

    Study up on HIIT.
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    Jan 08, 2010 6:16 PM GMT
    I do not understand why limiting carbs would work especially if you are doing cardio which requires carbs to fuel the engine.

    I was a runner in high school and thus whole wheat noodles was our common carb and when possible I still try to eat noodles or brown rice and I would like to know how not eating these two foods works towards leaning/cutting.
  • cobra2814

    Posts: 28

    Feb 21, 2010 5:28 AM GMT
    One thing that helps me a lot, and hasn't been mentioned in this thread yet are thermogenics. By that I mean an ephedrine and caffeine stack to boost your metabolism. I use 25mg of ephedrine with 200mg caffeine twice per day for about 4 weeks near the end of a keto diet and it really helps get the cut look finished off. Just keep your protein intake HIGH during this time and you'll retain most of your muscle. Aim for at least a gram of protein per lb. of bodyweight per day.

    You can get ephedrine in Bronkaid, behind the pharmacy counter (without a prescription) at any CVS. Grab that with some No-Doz and you're ready to go.
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    Feb 21, 2010 5:37 AM GMT
    mtkroll said Check my pic with the backwards hat, that was last summer after ripping about 10 pounds off in roughly 6 weeks total. Hope that helps or you get some better advice from others.

    Mark


    Yes, in that pic you look like you are in dire need of a Cheeseburger with fries. I
    I've seen crack heads with more meat on their bones.
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    Feb 21, 2010 9:54 AM GMT
    Agree that cutting is hard and I think some people are more pre-disposed to it working well for them. For me I just focus in the same way as said by GQ and others; totally cut back the carbs but keep the protein high and be DISCIPLINED about it for a few weeks.

    Luckily I've always got my abs to come through after that and can relax a BIT on the low carb regime. Wish you luck anyway - you can do it with some discipline. If you get some body fat scales you can see the progress, so much easier to aim for a target. Get under 10% and the abs will really start to show.