Cutting without loosing the muscle.

  • Posted by a hidden member.
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    Apr 10, 2007 6:32 PM GMT
    Hey Guys,

    IM FINISHED! I finally reached 200# and am now ending my bulking cycle. In case you didnt know, since December I have been packing on the cals, lifting hard, and have went for 175# to 200#. Now I am going to go into the cutting phase and my main concern is to keep as much muscle as possible and cut most of the fat. I have seen dramatic increases in strength and I could write a dissertation on the health problems of weight gain. Just to name a few, respiratory problems (allergies also a factor here), fatigue and loss in flexibility. I am ready to get rid of this fat!

    None-the-less, anyone have any advice on how to keep the strength/muscle while cutting the fat? I was told by a trainer for Muscletech that to keep your body from burning fat while doing cardio, you need to stay at your target heart rate. Anyone be able to verify this or have any thoughts? Any other advice?

    I will have to post before, after and after pictures.

    Thanks Guys!

    Keep working hard,

    T
  • Posted by a hidden member.
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    Apr 11, 2007 5:08 AM GMT
    Well, looking at your pictures, and given your age and stats, you are not "overweight". But, I understand the desire to "cut the fat" to help define all that muscle you've been building.

    I would recommend getting your body fat percentage (BFP) checked. For males, and at your fitness level, I'd say anywhere from 8%-12% would be a good and healthy goal. Remember that our body needs anywhere from 2%-4% essential fat to maintain healthy function. Getting your BFP will allow you to set reasonable goals.

    As far as cutting the fat, you'll want to fashion your workouts to incorporate more cardio. Still lift, but do a higher cardio to lifting ratio. For your cardio, the best way to cut fat is to do interval training (switching between running and sprinting). You'll want to get that heart rate up, the sprinting will shock your body, forcing it to burn more fat.

    For lifting, lots of people do less weight and more reps...While this can work, i am under the mindset that this causes more muscle mass loss. What i've done before is to make sure that you keep your heart rate up during your lifting instead. So, jump rope between sets/exercises; push-ups, high knees...anything that will get you breathing a little harder... This will help you burn the fat, while still lifting near what you might normally...

    Eat smaller meals all throughout the day which will boost and keep your metabolism up. Lots of people use the golden standard of 40/40/20-40% calories from carbs, 40% calories from protein, and 20% calories from fat (keeping in mind that protein and carbs burn 4cal/gram, while fat burns 9cal/gram. This is just the standard though, and can be manipulated. The less fat the better.

    Good luck...keep up the great work...looks like it's payin' of for ya...
  • Posted by a hidden member.
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    Apr 11, 2007 3:30 PM GMT
    Thanks Rhythm for the advice! You gave me a lot of knowledge that I can incorporate into my workout. I will keep you updated on my progress.
  • GQjock

    Posts: 11649

    Apr 12, 2007 6:43 PM GMT
    This is a reprint of my response to another guy with the same question...

    Given the number of times this comes up 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
  • Posted by a hidden member.
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    May 20, 2007 3:30 AM GMT
    One of the keys to determining your caloric requirements during cutting is to get a good body composition figure (body fat %age).

    From that, take your lean weight in pounds and multiply it by 17.5 - that is your number of calories per day to START your cut. Divide that by 6 relatively equal meals to begin.

    Elminate simple sugars - sucrose, fructose and lactose and rely upon complex carbs for energy.

    Elminate all alcohol.

    Keep to lean protein sources - chicken, non-oily fish, turkey, and very lean cuts of meat.

    For supplementation, protect your lean mass with 5 grams of L-Glutamine before & after workouts.

    Your target weight loss should be between 1/2 and 1% of total body weight per week. More than 1% per week virually guarantees that you'll be burning muscle along with the fat.

    Since your weight is approximately 200#, that means your target loss is 1 to 2 pounds per week. To be safe, I'd aim for 1 pound/week.

    For example:

    Start - 200# @ 14% body fat
    Target - 9% body fat

    Currently - 28# fat, 172# lean
    172 x 17.5 = 3010 kCal/day initial calories

    Target - 17# fat, 172# lean, total 189#
    Fat Loss = 11# or 38,462 kCal.

    Now in real life you will lose SOME muscle in the process. Let's allow about 6# muscle loss and we get these numbers:

    Target - 16# fat, 166# lean, total 182#
    Fat Loss = 12# or 40,538 kCal

    Time required to get to these numbers would be about 12-14 weeks.
  • Posted by a hidden member.
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    Jul 26, 2007 11:25 PM GMT
    Thanks for the great advice, guys. This is really helpful. I'm reaching the middle of my mass-building phase and have been looking for info on how to get some definition. Awesome.