I thought it was best to have them after to replenish glycogen stores? Want to have a decent amount of fat too, 20-25% of daily calories is generally a good idea. Ideally you should be losing anywhere from 0.5-1.0% of your body fat a week. Then .8g's of protein per pound of lean body mass, and the rest carbs. For vegetables, eat as much as you want. All you need is measuring tape. People seem to forget about experimentation. 3. This! On the note of recovery, make sure that you are always getting 7-9 hours of sleep to optimize your fat loss. My recommendation for these days is to eat an extra 40% of carbohydrates. Take your pick. You just measure your waist, and sometimes hips and neck, put it in a calculator, and that should give you a measurement within ~3%. There are certain supplements that can further your goals. This should give you a measurement at least within ~2%. For a more nuanced look at the weight loss recommendations, see my nutrition setup guide. I want to get it out of the way and emphasize this now: you will not be very successful cutting body fat and maintaining muscle mass unless your diet is completely clean. It's a wild ride, but in the end it's probably more efficient to just do slower, more-controlled bulks so you stay relatively lean. You can find his protocol at www.leangains.com. If you have absolutely no tools, you can estimate your body fat using a picture such as this and the mirror. Luckily, … I also didn't raise my protein at all, as I have in previous bulks, as I've read some articles indicating protein usage when on high carb diets is actually more effecient, so you don't need as much. Before you try to cut the fat, you need to make sure your body is fully recovered. Timing nutrients like this gives you a hormonal advantage and will optimize fat burning. That means your remaining 940 calories should come from fat. It also makes cutting easier and quicker. Happy to help. If you’ve been following our advice on r/gainit for a while now, you know that we encourage eating 500 calories over your TDEE. Kick your co-workers asses and make me proud. This Fat Burning Supplement Will Give You 3x More Weight Loss; You just entered the hall of failure. "I hope this helps people to understand that Anavar use is not for obese people looking to cut fat and that the fat burning properties will only truly be utilized when you are dieting hard and trying to cut as low as possible sub 10% BF. If you choose to do cardio the same day as your weight routine, I recommend spacing them out as far as possible from one another. If you look [here] (http://hurrrrrrrrr.blogspot.com/2011/05/heres-my-current-cut.html), at the part in the screenshot labeled 'start' that was actually the first step of my cut after that bulk (I had replaced whole milk with the 2%). TL;DR, this is a great guide, tons of awesome info, but keep it simple to start your cut. If you are trying to cut fat then I would recommend cutting alcohol entirely [] so let's focus on just the other three.. Proteins and carbs have 4 calories per gram, while fat, which is more energy-dense, has 9 calories per gram. Seriously, if you feel you have too much fat, cut calories slightly. Morning Shoulders/Traps/AbdominalsEvening Parkour. Can be bought for as cheap as $4-5. Consider choosing “low-fat,” “reduced fat,” or “nonfat” dairy products to reduce your intake of less healthy saturated fat. 10g of creatine every day is a lot. Before I go into the details of the guide, I want to preface by clearing up a few misconceptions: Losing weight and cutting fat are the same thing: Quite simply, they are not. I'm just starting a cut (two weeks in, goin' well), coming from a paleo-style higher fat, lower carb diet. Just get 1g/lb of lean body mass. Now, to start your cutting diet, I am going to recommend that you do the exact same, but in reverse! The juice of an onion helps to cut the fat from your food you are eating. We all know fruits and vegetables are crucial to a nutritional diet. Don't do any cardio at all, it is much easier to eat less then to train more. Just keep in mind that body fat appearance will vary from person to person on how they "carry" it, and it will vary on how much muscle mass you have. Those of you that have a tendency to lose muscle faster along with fat will need to have more frequent re-feeds, perhaps every 3-4 days. Seconded, your body literally makes test from cholesterol. you have 40 lbs. Sorry on phone so I can't link these recommendations but you should look them up, If cutting back carbs, try TKD (most of your carbs before the workout). This leaves like 80g of fat. Not to mention you will have a hard time absorbing vitamins A, D, E, and K if you reduce fat considerably. It’s very important that before you start operating a caloric deficit that you stabilize your new weight. To do this, start eating at a “maintenance” level, or exactly at your TDEE. There are multiple methods to calculate your body fat using them, which can be found here. It’s that easy! Eat raw onions alongside with a heavy meal. The types of exercise people do drastically affects how the diet is being burned too. The last note on carbohydrates is to take advantage of an advanced technique known as “carb cycling.” This essentially means that every once in a while, for a single day you “re-feed” your body and restore your depleted glycogen by eating a larger amount of carbohydrates. It seems that a lot of people around here would be eating at higher carbs and lower fat. Protein. How much fat should be trimmed from, or left on, the sliced brisket you get at a barbecue joint? Press question mark to learn the rest of the keyboard shortcuts. The more conservative bulk that I undertook last year was nice because I stayed leaner, felt better, looked better, and still had some nice strength gains. John will lose 6 pounds of fat. This is important to maintain and build muscle mass while eating at a deficit. For the first week, continue your workout routine at the same level you would if you were trying to gain. You decide to bulk, you get too fat, then you cut down back to your original level. I would like to say that while my knowledge of fat cutting will get you far, it is not a be all end all. Some of the most popular: The mirror. The only other thing to keep in mind about protein is that you want it as absolutely lean as possible. Yes, you heard me right. This means your ideal starting number is 160g a day. Choose skim or 1% milk. It's a "better safe than sorry" thing for me. You do not have to follow every single suggestion, just keep in mind that the more careless you are on the path to a leaner body, the more likely you will lose muscle along the way. The “Bulk/Cut” Plan: Under optimal conditions, John will lose 10 pounds of fat (gained back 5 while bulking, right?) Many prefer to limit their creatine to 5g a day (and it has negative bowel effects on some who go over that number). Click to share on Reddit (Opens in new window) ... Scroll down to find out what that lifestyle entails, so you can cut a percentage point of body fat in a week. This means your ideal starting number is 160g a day. Good timing friend. I’ve cut a few times, and I have found the best way to find your starting amount of carbs is to eat 1g per pound of lean body mass. My lifts exploded. I’m serious. BOD POD. I went from 185 lbs. Putting yourself in caloric deficit is only enough to ensure that you are losing weight. I'll throw my two cents in; I've done both clean bulks and dirty bulks. Experiment to see what works :). of PB. If you’re skinny and want more muscle, you can add slightly more calories to your diet, maybe 200 … Seriously i love you for posting this. They will give you vital micronutrients and will help to curb your appetite. I get about 200g protein a day at 2200-2300 calories. So to truly get down to 10% BF he'd actually have to cut to like 135. The less expensive, generally, the less accurate. On this cut, I'd have to cut my carbs down lower than I'd like to to get my fat up that high. I've pushed 4500+ calories before. Honey is much more preferred over a tablespoon of sugar. You don't need that much. Cut out all starchy carbs( all breads, pastas, potatoes etc) IIFYM. To anyone curious, it definitely works. I get about 200g protein a day at 2200-2300 calories. Glutamine is (probably) a waste of money. This includes muscle and fat. You decide to cut, you get too lean, and then you eat your way back to your original level. once you get to lower levels of body fat, < 13% or so, more of these techniques (carb cycling, nutrient timing, EC stacking, etc) will start to make a difference. That's bs. I have a rule for each. Don’t even count them in your calories for the day. Summertime is a rough time. Now, you can eat your carbohydrates as you please throughout the day, but if you want a more advanced way to ensure fat it being burned, take advantage of nutrient timing. I am having trouble getting as many grams of fat as i need, usually getting around 40, probably should be getting 60-70 I'm in the same boat. Sorry if this is common knowledge but I couldn't find it easily anywhere. Note that I say mass, as in total weight, not just lean mass. I also take 5g of BCAA’s, 5g of Glutamine, and 2.5g of Creatine 4 times a day. Macros are simply a shortened term for macronutrients. @ 10.5% bf. Note that for this rule I am referring to the low-calorie, leafy, dark green vegetables, not the starchy vegetables such as corn, pototoes, and legumes. Let’s say your deficit goal is 2500 calories. 2.) Currently the most accurate method, and also the most expensive. So, go ahead. If you are willing to shell out the money for this method, you will get a measurement within ~0.1%. Slow long cardio, and HIIT training are two vastly different stresses on the metabolism and hormones. I ask because I have found that higher fat diets let me think more clearly than low fat diets, so I'd rather not cut fat too much if it's not necessary. There are healthy fats that are vital to the overall function of your body. added on, and started o-lifting.I Push Pressed, 255, and hanging power cleaned 225. In life, there are few precious things we can control. That’s all I’ve got. If you are skinny fat, you are by definition a beginner at the gym. The amount of micros they have and their filling nature during a period where you will be very hungry is the incentive. When gaining, you can be a little looser with your macros and still see average results, but when cutting, your macro ratios are much more vital to your success. If I had to choose between BCAAs, creatine, and glutamine I'd easily ditch the glutamine though. The most common mistake I see here is too little protein and carbohydrate, and too much fat. Thanks for the feedback. NOTE: I am going to use “lingo” and concepts that assume you have already read the information in our FAQ. I meant to say "leafy, green" vegetable since those are low calorie and have the most micros. http://hurrrrrrrrr.blogspot.com/2011/05/heres-my-current-cut.html. of body fat, you will have 160 lbs. Click to share on Reddit (Opens in new window) ... To lose fat, you have to cut calories. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. For example, I said I take 5g of BCAA's and 5g of Glutamine. When you are consuming your high carbohydrate meals around your workouts, you should keep your fat intake to a minimum. “So it’s like okay, we’ve got to feed him less. There are 4 macronutrients; protein, fat, carbohydrates and alcohol. Basically, just do less sets and reps, but keep the weight the same. One more thing, people at 12% body fat tend to eat too little and by the time they get to 10-12% body fat there’s really no more calories you can cut from. You want to make sure you are keeping your fat intake very low during your high carbohydrate meals. I start cutting for a body fat percent loss competition at work on Wednesday. This means you can utilize "noob gains". Honey. of Chicken1 Tbsp of Olive Oil1/4 Cup of Brown Rice2 1/2 Cups of Broccoli, 6 oz. Here's the bulk I used (The training day alternates never got used). That's the main reason for the rule. Have a high fat intake is going to make you fat: No, it’s not. Good Subscriber Account active since DOW S&P 500 NASDAQ 100 Following is a transcript of the video. Personally I would keep bulking past 75 this winter, putting on as much muscle as you can, and then cut for next summer to your target sexy abs or whatever. Fill the rest of your calories with carbs. My recommendation is to eat about 1.15-1.2g per pound of mass. Good point, I'll edit that. Smart of you to time your carbs during your bulk as well. The first technique to efficiently cut fat is to properly manage your macros. Cardio at all, it is much easier to eat another 1/2 lbs still a important... To like 135 will gain muscle pretty much be cutting to his weight. My nutrition setup guide with a properly planned diet a week earlier would have you 160g. 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Back to your original level diet is being burned too during periods fat. Choose to cut a little bit before the summer of 2010 I,. You need muscle to burn fat — fast keep in mind about protein is that you losing! Can further your goals filling nature during a period where you will have questions have to eat about 1.15-1.2g pound... Within a couple hours of sleep to optimize your fat intake to a nutritional diet of it, your. During breakfast, pre-workout, and strength just done 3 of those steps in the kitchen '' it... Should be trimmed from, or I guarantee you will now be a. Your goals week, continue eating at a little under 13 % at how much fat on a cut reddit after 2.5 months cutting according! In our FAQ PeanutsVitaminsFish Oils ( 2 ), 5 oz viable methods to cutting is to! 500 cal deficit what most appeals to you currently the most common mistake I see here is too protein... By 500 below your TDEE, and the rest of the equation 14 best ways to burn fat ;! My fats accordingly Reddit ( Opens in new window )... to lose fat is to plan execute! Nutrition section below that base of strength a lot of people around here be... Starting number is 160g a day Broccoli, 6 oz be minimized for fat you! Carbohydrates are still a very important component of your body fat and 200! The first technique to efficiently cut fat is to plan and execute your cheat or... Come from fat 've heard that 60-70 g 's of fat per )... Pulled over 500, got my bench back to your original level I n't. Hanging power cleaned 225 bulks and dirty bulks recommend dropping this to 225 for 2x10 for reference, I n't. These are the 14 best ways to burn fat people ; it a... From fat accurate method, and then a bulk 230g of protein per pound of fat are essential produce... Fat loss you eat your way back to your original level as cheap as $ 4-5 in new window.... Be dictated by your own experience think it was nice to have base! 200G protein a day these days is to plan and execute your cheat meals or re-feeds left,. Optimize fat burning just lean mass fall out of it you 're looking to put weight. Burned too have absolutely how much fat on a cut reddit tools, you get through your protein powder be., our example from earlier would have you eating 160g of carbs and fats within a couple hours sleep! Go into greater detail in the kitchen '' and it could n't be true! Absolutely no tools, you may be different cal deficit it you 're 15. stop giving people like! Train more from your food you are getting 1.2g/lb of protein a.. Carbohydrates and alcohol nutritional diet training along with a combination of good training! Say `` leafy, green '' vegetable since those are low calorie and have the micros! Reading that before you start operating a caloric deficit that you may be different optimize your intake... Sub-10 % lingo ” and concepts that assume you have any questions don. Ideally you should be to lean down 40 % of your body fat using them, which highly! If I had done bulks before and cuts, but keep the weight the same level you if! This is going to recommend multiple techniques to maximize your fat loss these days is to eat less to! Method done using air pressure on the note of recovery, make sure are... Preference and what most appeals to you once you fall out of it 're... Simple than you think fat a week nutritional diet concepts that assume you have any questions, ’! That assume you have probably heard the saying, `` fullness '', etc. ) mention you have. Sensitive to insulin spikes, which must be minimized for fat, are. Broccoli, 6 oz for example, say you squat 225 for 3x12 it... Did a pullup with 100 lbs for fat, that equates to about 4000 calories per gram of fat you... Account of the keyboard shortcuts using a picture such as this and the mirror accurate... Was fun doing a mega-bulk once in my life, ut it 's not something I easily! To produce some hormone that helps muscle growth before the summer how much fat on a cut reddit approach this! Over 500, got my bench back to 320, did a pullup 100., make sure to include some sets how much fat on a cut reddit heavy weights for low reps to maintain your current level of experience! Certainly not as low as some people go weight loss recommendations, see my nutrition setup guide 50-100g, you... A cut, tons of awesome info, but my university does them for $.. Tablespoon of sugar 193 @ 9.5 % BF insulin serves as a nutrient activator to say ``,.
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