12-14-2004, 05:37 PM #1New Member
- Join Date
- Dec 2004
Does the cutting diet apply to losing fat??
Does the cutting diet apply to losing fat?? I read the how to cut thread and like it. Would you recommend it for lossing fat too? I'm 6'2" and about 12% BF with of goal of 5% (I've been there before but the hard long uneducated way.) My fat is 99% around my lower waist. Below is a copy of the great post. Is this for me or only if i want to shread up?
Itís about time we had a decent full length post on cuttingÖ
Letís get a few things straightÖ
1. All of the insights Iím about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you arenít eating right.
3. You are what you eat. Itís just that simple.
1.Postworkout Nutrition- Iím a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).
2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they donít count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.
3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on foreverÖ.).
4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).
5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.
Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. Itís a supplement, however, not a miracle worker. Itís not a crutch, and wonít do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: Iím not going to cover protein, because even if you canít afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.
7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people donít give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and youíve consumed 6,000 calories. And thatís not good in any case.
8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria donít apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.
Lean Protein, 1/2 cup oatmeal
Protein shake/Lean Protein (2 tbsp flax
Veggies, Lean Protein
Veggies, Lean Protein, 1/2 cup rice or oatmeal.
Shake with Flax
That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.
*Reminder: This is a PRIMER. Itís not mean to be comprehensive.
12-14-2004, 06:04 PM #2Associate Member
- Join Date
- Nov 2004
I think it is a good diet for cutting. Try not to loose over 2lbs a week, otherwise, you will definitely loose muscle. You'll still loose some anyway, unless your using aas. Try to keep it to a minimum by not loosing too much too quickly, and by doing cardio first thing in the morning on an empty stomach at a fat burning rate.
12-14-2004, 07:09 PM #3
I use the same one but had to up my veggies and have about 3 frutis during the day (orange, apple, grapefruit)
then i was fine
also upped my morning oats to 1 3/4 of a cup.
i am 5"11 180lbs ~12%bf or less now
12-14-2004, 07:53 PM #4AR Hall of Fame
- Join Date
- Dec 2002
I don't understand your question.
Cutting = lowering bodyfat
So yes, a "cutting diet" would be a diet that would enable you to "lose fat".
Unless I am missing something??
12-14-2004, 08:02 PM #5
its a general outline bro, its something to start with and then adjust with our help and on your own terms. To answere your question, YES it is a good place to start but YOU will have to adjust it according to YOUR needs
12-14-2004, 10:51 PM #6New Member
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- Dec 2004
Maybe I am wrong. I assumed that someone with 5%BF already and wants to "cut up" to really show whats underneath would have a different "cutting" diet than someone that is 12% BF trying to lose 7% just to get to where the other guy is starting at. But you make it sound like there is no difference and "cutting" is "cutting" no matter if you want to lose 50lbs or to want to lose a .5lb of water and softness, so I'll take your word for it. Aside from me taking this to the extreme is that about right? Thanks for your input.
p.s. I do understand that it is just a guide. That post was very generic.
12-15-2004, 08:16 AM #7AR Hall of Fame
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- Dec 2002
Ah, I see what you mean, yes. Well, it's the same thing (goal wise) it's just that one at 5% has less work to do (time-wise) than one who is 12%. The differences of course would be meal amounts, structure of the macros, and/or cardio/workout activity.
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