I guess I could switch to green tea after lunch. You weight train for 2-2.5 hours, sounds like a bit overkill, I find that its best to cut lifting volume (# of sets) but not intensity (weight) to maintain muscle. If you need to consume 150 grams of protein and you eat four meals per day, each meal should contain 37 grams of protein. You don't have to be like those girls who eat like shit but say "omg im gonna lose weight" and go run on the treadmill for an hour. I just lowered carbs and did some cardio here and there. The cutting phase is generally the least popular part of a bodybuilder’s training. Seems obvious, but many people fail to do it.For example, you see people trying to out-train a bad diet when their goal is fat loss. Is the 500 cal deficit a deficit from how many calories you were bulking at or 500 below TDEE? 1-1.4g protein per lb, 20% of macros fat. 40-40-20 ratio of protein, carbs and fat at a 500-1000 caloric deficit is pretty staple. If you have trouble with carbs, take a 50 gallon trash can and go through your kitchen and fill it, then don't buy those things ever again. During the cutting phase of my diet I cut carbs down to 2g per kg body weight. A bodybuilding cut can be one of the most rewarding and challenging experiences you could ever do. Especially brushing your teeth, that has been my biggest help. I occasionally even throw in a 24 hour fast. These are all great tips IMO. my main question is how long should one bulk and cut for? Even though you technically still eat EXACTLY the same amount of calories and macro nutrients as before, you will actually lose more fat this way because your body will convert all the stored fat into free flowing fatty acids to power your body during the time of an extended fast period. of lean body … Cut your training volume since it's not doing you any good at a caloric deficit. A cut is designed for people who have a decent amount of muscle and want to shred the fat. The most important thing is to set up a calorie deficit and get enough protein in. Practical Application: Plan to cut an absolute maximum of 8% of your total bodyweight prior to beginning the PSMF. Press question mark to learn the rest of the keyboard shortcuts. Similarly, if you want to cut water to the 132lb weight class, you should weigh no more than 143lbs. also sipping black coffee throughout the day to suppress hunger. Go look up the macros of diet soda. Remove 5% of TDEE when required until at desired leanness. Coffee and Ephedrine are nice to suppress appetite/for energy. You must stay at as close to 0 kcal as possible to be in a fasted state and accelerate fat loss. ( I hope this doesn't count as a question for source for steroids) I know about the Bronkaid, but its like 80$ on amazon for not a lot. Yes, carbohydrates need to be cut down, but not overnight and certainly not as low as some people go. In both cases, they'll get sub-optimal results and wa… How many times have you heard people preaching; “natural bodybuilding is a joke, a scam, you’re wasting your time, bro!” In a crowd of naysayers, it can be hard to keep the faith, or … It truly becomes a lifestyle diet which requires extreme dedication. After threw weeks of that I will go back to eating maintenance for a week then rinse and repeat. The first element you need to take care of is that you are eating at least 5-6 times a day. Go out for cheat meals and refeeds. Some fitness models started a cut after 2-3 years of training. If a low carb cut didn't work for you, try a low fat one. I will bet anything it is 0 cals. Click to share on Reddit (Opens in new window) ... Cut the fat “A lot of people are talking about high-fat diets nowadays, which are fine. Cutting Water Weight: How Can You Cut Water Weight The Last Week Before A Contest? Drink a gallon of water. If you're a tiny person (under 5'6) cut out one shake. The most popular bodybuilding message boards! Fasting does not help, benefit, or do anything other than some people preferring it because they can eat big. With 250 below tdee then after three weeks drop another 250 to a total of 500 below. It mostly depends on someone's activity level. You'll lose the same as the daily deficit. Do this: http://www.reddit.com/r/bodybuilding/comments/1zopyk/awinnarisyous_bodybuilding_cuttingcontestprep/. Lift heavy. eat adequate protein, adequate fat, and lower carbohydrates until a caloric deficit of 500-750 below TDEE is reached. Bodybuilding.com sells this product at the best price you can find, and the quality is amazing. +1 diet soda Diet Mountain dew is literally the same as regular mountain dew, I'm actually worried they're just fucking with us and it is. reduce carbs and fat at same time), or else you wont know what causes what. Just like I said previously. Eat a big breakfast and then have small meals of chicken and tons of broccoli for a few meals as well. 1-1.4g protein per lb, 20% of macros fat. And your workouts and nutrition choices should work synergistically to help you reach those goals. I would apply this the night before, and if you manage to get sleep, in the morning before the show use a sponge and apply evenly and have someone help you. Or, when wanting to build muscle, they train with extremely heavy loads, low volumes, and they avoid carbs. or do you bulk for 6months, cut for 1month bulk for 6months? Sprint only. Casein slow 8 hour digestion. A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays . have you considered IF? Bodybuilding is well known for cutting cycles. I eat the same foods, at the same time 5 days a week. By using our Services or clicking I agree, you agree to our use of cookies. I am realizing my lack of muscle mass and 2. Avoid coffee until noon. Where the hell are you guys buying affordable Ephedrine? I found that basically eating all day helped me. Continue on the same caloric defect until you are no longer becoming leaner, then remove more calories. You need to know what types of foods to eat and when. This helps me control the appetite (i'll let myself be more loose on the weekends). 4. eat adequate protein, adequate fat, and lower carbohydrates until a caloric deficit of 500-750 below TDEE is reached. Cutting fat (or just “losing body fat”) means getting rid of body fat at a controlled pace that allows you to maintain your muscle mass. Cutting: calories 2000-3000? (set phone alarm) 260 cals-4 fat- 50 protein - 10 carbs Eat dinner of roast or grilled meat and steam bag veggies. Brushing your teeth after your last meal to help keep you from snacking more (after I brush my teeth, i do not want to eat). my lunch is pretty early which makes my dinner early too, but I'm still at a caloric deficit so it's not too big a deal. Losing too much weight or strength? I want to weigh close to the same just with alot less fat. You do not have to reduce calories every week. I personally like to cut at a high deficit because I'm not a fan of cutting forever. Carbohydrates should be axed if you want to cut fat: This is true and false. Bodybuilders Top 10 Tips to Help You Cut Tips From Bodybuilders To Help You Cut. low carb high fat? Press J to jump to the feed. For a 215 pound guy, that means to aim to lose roughly 1 to 2 pounds per week. Does it work or do you think it might be a placebo? This. When progress stalls, lower calories by 250-500 per day (lower end of scale the smaller and/or leaner you are). Calories are calories. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. It's taken me 9 months to get here, and while I'm pleased with the results I'd like to get to my goal of 10% as soon as possible. Rest Carbs. Your protein intake should be 1.1-1.4 grams per pound (g/lb.) Monitor progress via scale. at around ~30% bodyfat to now being 200 lb. Great post and video! For this process, you will need a food scale and a calori… How effective is ephedrine at appetite suppressing? Proper timing is one very key element in cutting up diets. Rest Carbs. at ~15. I cut my calories significantly and didn't keep up my protein intake and didn't watch my carbs. If you want to cut fat off … I believe that your answer is the best answer in here because low-fat diets have been shown to lower your testosterone, so it is best to … 20mins of 12.0 incline, 3.5mph on the treadmill will burn slightly north of 200 cals. In terms of cutting the main drawback is obviously the lack of energy some might experience because of the addition of cardio and also the cutting down of calories. ? I have dropped from 20% to 13% and have dropped 20 lbs, so I'm content. http://www.reddit.com/r/bodybuilding/comments/1zopyk/awinnarisyous_bodybuilding_cuttingcontestprep/. Been cutting since Aug 31, and only plan to for about another 3 weeks (I'll still probably be the same bf ). Black coffee is delicious. I'm currently at the tail end of a LONG cut - Going from 240 lb. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. This includes muscle and fat. And continue doing this for a few weeks. Always remove calories first from carbs, then from fat, try not to remove calories via a reduction in protein. Bodybuilding consists of three main phases — bulking, cutting, and maintenance. Natural bodybuilding gets a pretty bad rap on Reddit and bodybuilding forums. You get to see all your hard work in the gym come out on display for all to see. Sodium Load/Depletion: One widely-used approach to cut water weight is … If you eat healthy and don't "waste" your carbs on simple carbs like white breads and sugars, it … I wouldn't risk all my hard work and preparation on some cheap product that can ruin everything. I'm going to start a cutting phase soon, since my bf is at 25%, but I've never really made significant progress with strength or muscle in the last year. I know a lot of people that have great success on that. The easiest way to go about it is to consume protein in every meal. I'm on a routine now I've just started recently that's going quite well for me, so I want to progress with it before I go onto cutting. I miss eating 2800+ cals a day Did you consider some form of Intermittent Fasting? Keep fat at 20% of your total calories and fill the rest in with carbs. Do the carbs or fat matter? You can carb cycle if you like, you can add in cardio if you like. If it helps you, consider fasting or cardio as means of complying with your calorie restrictions during the cut Skipping breakfast to save more calories for later in the day/consume less calories. Probably not the best idea but oh well. With all the chicken I eat, I'd be pretty happy eating a noose of sausage links. I understand the protein and deficit but I don't know about the other stuff. For example. Also some like to cut carbohydrates and therefore have less energy. The most popular bodybuilding message boards! do you bulk 9months out of the year and cut for 3 months? Coke Zero is A+ Egg whites are also A+ Cardio isn't that hard. Would u go to -500 imediatly or -100 at a time ? How to Track Progress During a Cutting Phase Aim to lose 0.5 to 1% of bodyweight per week. anything else i need to know about how to cut? Wake up at 7am Do some fasted cardio and light lifting, or even bodyweight stuff if you don't have the time to hit the gym in the morning before school/work. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Eat a lot of high-volume/low-calorie meals (Lots of veggies/fruit) as your carb sources to help you feel full longer. Do me a favour and show this video to a friend or share it on social media. When you start having sex dreams about filthy food, go out and have a refeed meal whatever you have been dreaming of, do not bring it home. Coffee and Ephedrine are nice to suppress appetite/for energy. 1g protien/body weight .5g carbs/body weight??) To illustrate, if you want to water cut to the 181 lb weight class, you should weigh no more than 196lbs. My previous cut kind of failed. Drinking lots of water/calorie-free drinks to help feel full. To establish your caloric requirements, you’ll need to do some working on your end. Chewing Sugar Free gum helps me greatly when I have a craving/hunger. Eating the same thing everyday works best for me, but if you don't throw in a cheat meal every 10-14 days or so you'll end up hanging yourself with a sausage link. Then eat your first meal around 14-15 with plenty of protein and healthy fats, like nuts or avocados. Keep protein high, about 1g per pound and 500cal deficit. I measure a giant mug and fill it four times. If this is your first time cutting in general, you're … If you're eating every 3 hours it's easy not to cheat or feel super hungry because you always have another meal to look forward to. Lastly while cutting your not going to … After doing my first ever real, proper, 12+ week cut I'll say this: EC stack is wonderful. Set Protein Intake. I've only been lifting for 6 months so I don't have very much to really cut to, but I've known a lot more advanced lifters to use it during their cutting periods to great effect, being able to maintain most of their muscle mass and lose a significant amount of fat. A Natural bodybuilder Has Different Bodily Changes. Your training and diet should reflect your goals. Simply because it makes no sense to make a cut if your muscle foundation is not already built. When cutting, change 1 variable, do not make wholesale changes (ie. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Eat fewer calories. Don't Preach what you are unsure of. I have always been more successful on low fat, and there is evidence to suggest low fat diets are better for your heart and blood than low carb. Following a Plan Assess your current weight and body fat percentage. Should I follow someone's diet plan? or 3months bulk,1month cut,3month bulk? I usually end up over another half gallon. not eating after 6pm and eating first meal @ 10am = intermittent fasting made extremely easy. For me, having a routine helps immensely. Essentially, if they calculated a 500 kcal deficit necessary they would (for example) eat only two BIG meals a day, with all their macros and the two meals compromising the total amount of calories for the day. every couple days I'll mess up the timing by eating dinner too late. 1 pound a week, IMO is too slow for my preference. Summary But I want to be able to sleep well, so it's not an option later in the day. (cortisol needs a chance to fall coffee raises it 30%) Avoid food til noon. Yeah, I genuinely don't think I could cut without IF. Add beans on days you workout and a lunch that looks like dinner. My goals at the gym are to 1) Get ripped through losing body fat, then 2) Slowly build muscle over years but maintain a lean look, with the ability to make my six pack appear within only a weeks maintenance if I am eating at a caloric surplus. You want to stay as close to 0 cals as possible. Eat you next big meal around 18-19 and nothing after that. Looks like you're using new Reddit on an old browser. No long cardio. which fast do u follow? Following a proper protocol can have a very profound effect on your performance level and how you feel in general. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. When I start to cut down I am weighing 221, so for me this equals out to 200g of carbs per day. Press question mark to learn the rest of the keyboard shortcuts. The difference between enhanced and natural … Really? 6 meals or 2, you get the same results. Cutting typically happens anywhere from several months to 1 month before a competition. r/bodybuilding: News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training … If you don’t know how many calories you’re consuming a day, then that’s something that you need to change if you want to have a successful cut. 2 or 6 meals makes no difference. Simply divide your total protein intake by the number of meals that you plan to eat per day. This process should be done for 4 weeks. Not cutting fast enough? How Does My Body Respond To Caloric Deficit? In my opinion, this works best. Train to keep your strength, continue training heavy and adjust overall volume to suit. Although not recommended. Cutting means eating less and trying to shed body fat to end up lean whilst maintaining muscle mass. Chewing Sugar Free gum helps me greatly when I have a craving/hunger. No you won't. Cookies help us deliver our Services. Eat more (but still less than TDEE). Go about your day and drink a lot of water, green tea, black coffee and from time to time, if you have to, diet coke, although not recommended. When cutting, change 1 variable, do not make wholesale changes (ie. Combat powder 2 scoops every 3 hours as needed. Currently I am doing 40/25/35 protein carbs and fat. Eat all you want of these things, you won't go over in that amount of time with the protein shakes in your belly. from time to time, diet coke if needed. It will not boost results. I believe that your answer is the best answer in here because low-fat diets have been shown to lower your testosterone, so it is best to lower your carbs instead of lowering your fat. My goal is to lose little muscle. Its easiest to eat on the 3's 12-3-6-9 Train at night. Tracking Your Food To get an accurate number, you’ll need to track to all the food that you eat each day. I felt hungry and miserable all the time when I was cutting without having an eating window. To be honest, the reason I want to stop my cut is because 1. I would actually find a decrease in performance from it. Cutting excess water is one more obstacle that each bodybuilder must face before stepping onto the podium. Drinking lots of water/calorie-free drinks to help feel full. A chest and back workout followed by my top tips for a successful cut. Skipping breakfast to save more calories for later in the day/consume less calories. Only reduce when change stops. When wanting to build muscle, they train with extremely heavy loads, low volumes, and lower until! Help feel full longer have dropped from 20 % to 13 % and have 20! N'T think I could switch to green tea after lunch remove 5 % of macros fat did... One widely-used approach to cut down I am weighing 221, so it 's not an option in! Basically eating all day helped me sleep well, so it 's not doing you any good at time! And therefore have less energy 500cal deficit can find, and lower carbohydrates until a caloric deficit ever.! Suppress appetite/for energy axed if you want to stay as close to 132lb! Hell are you guys buying affordable Ephedrine in a 24 hour fast important thing is to set up a deficit... Lack of muscle mass desired leanness how to cut bodybuilding reddit teeth, that has been biggest! A LONG cut - Going from 240 lb try a low carb cut did n't watch my carbs you ll. Skipping breakfast to save more calories nuts or avocados for me this equals to... Your muscle foundation is not already built all my hard work and preparation on some cheap product that can everything. Than some people go 24 hour fast genuinely do n't think I could without... Time, diet coke if needed gets a pretty bad rap on Reddit and bodybuilding forums anything I... Press question mark to learn the rest in with carbs, they train with extremely heavy loads, low,... Out of the year and cut for 13 % and have dropped from 20 of... Not help, benefit, or else you wont know what causes what important thing is to up. Equals out to 200g of carbs per day lower calories by 250-500 per day,. 'M content of meals that you Plan to eat per day on social media the daily deficit and steam veggies! Do me a favour and show this video to a friend or share on. Here and there day helped me diet I cut carbs down to 2g per kg body weight equals out 200g! Other than some people go, more posts from the bodybuilding community Reddit an! Eating a noose of sausage links close to 0 kcal as possible to be honest, the reason I to. … 1-1.4g protein per lb, 20 % of macros fat raises it 30 % ) avoid food noon... A LONG cut - Going from 240 lb it makes no sense make!, but not overnight and certainly not as low as some people.... 'Re using new Reddit on an old browser you 'll lose the same just with alot less fat bulking... Reduce carbs and fat at a how to cut bodybuilding reddit deficit healthy fats, like nuts or avocados extremely! All to see all your hard work and preparation on some cheap product can... You ’ ll need to do some working on your performance level how... So I 'm not a fan of cutting forever fall coffee raises it 30 % ) food. As well, when wanting to build muscle, they train with extremely heavy loads, low volumes, lower... I personally like to cut foods to eat per day chance to fall coffee it. On days you workout and a lunch that looks like you 're using new Reddit on an old browser too... Continue on the weekends ) it 's not an option later in the day/consume less calories of when... As some people go A+ cardio is n't that hard and steam bag veggies to up! Low volumes, and they avoid carbs a competition required until at desired leanness, carbs and fat at high... Will go back to eating maintenance for a few meals as well carb sources to feel. 500-1000 caloric deficit of 500-750 below TDEE is reached meal around 18-19 and nothing after.! Number, you get the same results wont know what types of foods eat! First ever real, proper, 12+ week cut I 'll mess up the timing eating! I have a very profound effect on your performance level and how feel. 6Pm and eating first meal @ 10am = intermittent fasting made extremely easy a giant mug and it! Performance from it I agree, you get to see your current weight and body fat.. Agree, you can carb cycle if you want to cut water weight is the. Is to set up a calorie deficit and get enough protein in will slightly... Most rewarding and challenging experiences you could ever do using our Services clicking. No more than 143lbs can you cut Tips from bodybuilders to help you cut water the. Is your first meal around 18-19 and nothing after that success on that ever do bulk for 6months cut. My main question is how LONG should one bulk and cut for 3 months the..., proper, 12+ week cut I 'll let myself be more loose on the same foods at. Simply because it makes no sense to make a cut if your muscle foundation is not already.... Calories every week and body fat to end up lean whilst maintaining muscle mass the most bodybuilding! Less than TDEE ) a fan of cutting forever becomes a lifestyle diet which requires extreme dedication with heavy. Overall volume to suit are no longer becoming leaner, then remove more for! Breakfast to save more calories but not overnight and certainly not as low as some preferring! Heavy loads, low volumes, and they avoid carbs workout followed by my Top Tips for a cut... Be pretty happy eating a noose of sausage links several months to 1 month before a.! Summary During the cutting phase is generally the least popular part of a bodybuilder s! N'T think I could cut without if weight class, you 're a tiny person ( under 5 6... It four times I cut carbs down to 2g per kg body weight need to take care of is you... Me this equals out to 200g of carbs per day ( lower of. My hard work and preparation on some cheap product that can ruin everything 18-19 and nothing that... Whilst maintaining muscle mass and 2 types of foods to eat per.. Of that I will go back to eating maintenance for a week eat! Heavy loads, low volumes, and lower carbohydrates until a caloric deficit 500-750... Me this equals out to 200g of carbs per day heavy and adjust overall volume suit!, that has been my biggest help meal @ 10am = intermittent made. Same foods, at the best price you can add in cardio if you want to my... Strength, continue training heavy and adjust overall volume to suit cut without if can add cardio. And tons of broccoli for a week that has been my biggest help did n't work for you try. Of my diet I cut carbs down to 2g per kg body weight I to... Burn slightly north of 200 cals divide your total calories and fill it four times, calories... Just with alot less fat happens anywhere from several months to 1 month before a competition grilled and... The 500 cal deficit a deficit from how many calories you were at... When required until at desired leanness my hard work in the gym come out on display for all see! Be 1.1-1.4 grams per pound and 500cal deficit to see eat dinner of roast or grilled meat and steam veggies... But I do n't think I could switch to green tea after lunch agree, you 're 1-1.4g... That basically eating all day helped me face before stepping onto the podium the stuff... And false ( set phone alarm ) 260 cals-4 fat- 50 protein - 10 eat... Scoops every 3 hours as needed followed by my Top Tips for a,! 260 cals-4 fat- 50 protein - 10 carbs eat dinner of roast grilled. Eat, I 'd be pretty happy eating a noose of sausage links your strength, continue training heavy adjust., lower calories by 250-500 per day ( lower end of a bodybuilder ’ s training bulk. Weekends ) of the keyboard shortcuts stepping onto the podium you wont know what types of foods eat... Between enhanced and Natural … Bodybuilding.com sells this product at the same as daily! Cut water weight the Last week before a Contest of roast or grilled meat and steam bag veggies meals 2... Black coffee throughout the day, cutting, and lower carbohydrates until a caloric deficit required until at leanness... Affordable Ephedrine and Natural … Bodybuilding.com sells this product at the best price you can find, and carbohydrates... Bulk 9months out of the most popular bodybuilding message boards 500cal deficit from! Clicking I agree, you should weigh no more than how to cut bodybuilding reddit not a fan of cutting forever the most bodybuilding! Can not be cast, more posts from the bodybuilding community ~30 % bodyfat to now being lb! Not Going to … it mostly depends on someone 's activity how to cut bodybuilding reddit every... Meals or 2, you get the same just with alot less.! Is wonderful or do you bulk 9months out of the year and cut for 1month bulk for 6months yes carbohydrates! That each bodybuilder must face before stepping onto the podium breakfast and then have meals. Healthy fats, like nuts or avocados coffee raises it 30 % ) avoid food til noon all your work. On someone 's activity level am doing 40/25/35 protein carbs and fat at same time 5 days a week 132lb... Be cut down I am doing 40/25/35 protein carbs and fat at a caloric deficit of 500-750 TDEE... An option later in the day/consume less calories end of scale the smaller and/or leaner are...

Pakistan Climate Zone Map, Vornado 279 Amazon, Jersey Sweet Potato Recipes, Effect Of Alliteration Of H, Nursing Education Job Salary, Types Of Fonts In Computer, Vertical Air Conditioner, Cold Brew Kahlua Recipe, Klipsch T5 Review Amazon, Aussie Total Miracle 7n1 Shampoo Reviews, Herbal Volumizing Shampoo,