A comprehensive guide to cutting
Cutting (losing fat and increasing muscle definition)
There are some essential points to note for successful cutting:
„h It is impossible to increase muscle size when cutting.
„h Less *kcals (see bottom of article) need to be consumed than expended.
„h At least 5 meals a day with 40g protein at each meal.
„h Avoid alcohol
„h Post workout nutrition
„h 12-15 reps, 1 minutes rest between sets and no more than 30 sets per workout.
„h Use more isolation lifts than compound lifts
„h Cardio
„h Don¡¦t train each part of the body more than once a week.
„h Split body parts so they get a good rest during the week.
„h At least 8 hours sleep every night.
„h Supplements
*It is impossible to increase muscle size when cutting*
When cutting a person must consume less kcals than they expended. The deficit of kcals from diet is made by burning fat. It is impossible to put muscle mass on when cutting because there is no excess energy to make extra muscle. It may look as if there is a muscle size increase however this is because of better definition not increases in size. To put on muscle mass (bulk) search for the article entitled ¡¥Bulking for begginers¡¦.
*Less kcals need to be consumed than expended.*
The most important part of cutting is diet. To cut a 500kcal deficit per day will lead to a loss of 1lb of fat a week. A 1000kcal deficit per day will lead to a loss of 2lb of fat per week. A deficit of greater than 1000kcal is to aggressive and hard earned muscle will burned to produce energy. What the body normally needs will depend on height, weight. Here are some guidelines:
5¡¦7, 75kg = 2,600kcal
5¡¦7 85kg = 2,900kcal
6¡¦, 85kg = 3000kcal
6¡¦, 95kg = 3,300kcal
Therefore a person 6¡¦ tall weighing 85kg requires a diet that provides 2,500kcal a day in order to lose 1lb of fat per week. A 5¡¦7, 85kg person requires 1,900kcal in order to lose 2lb of fat per week. Remember it will take at least 5 weeks (5-10lb fat loss) to see any real change. Lots of motivation will be required in order to cut for a long period of time.
*At least 5 meals a day with 40g protein at each meal*
What type and when food is consumed is just as important as how much. There is no point in eating all kcals for breakfast and nothing else for the rest of the day. The amount of food should be reduced as the day goes along. A cutting diet should consist of 40% of kcals from carbohydrate, 40% of kcals from protein and 20% of kcals from fat. Each meal should contain the above percentages and the calories should be split into at least 5 (6-8 preferable) meals throughout the day 3 hours apart. For example a person requiring 2,000kcals a day should have an eating plan like:
8:00 = 500kcal (40g protein)
11:00 = 400kcal (40g protein)
2:00 = 400kcal (40g protein)
5:00 = 350kcal (40g protein)
8:00 = 200kcal (40g protein)
Before bed a protein source (casien, tin of tuna) not weigh it gets metabolised to quickly.
At least 5 meals are essential so that the muscles have a constant supply of protein (40g per meal) so that muscles are not wasted to provide energy.
Examples of meals that constitute the 40%/40%/20% split:
Porridge mixed with 2 scoops of protein powder.
Rice, 1 tin of tuna, vegetables
Steak, potatoes and vegetables
Chicken, rice and vegetables
2 Tuna sandwiches.
Bowl of cereal and a protein shake
Scrambled egg on toast.
Cottage cheese and salad.
This is not an exhaustive list use imagination and invent.
*Avoid alcohol*
Each pint of larger has 200kcal, 1 shot of vodka 50kcal, 1 glass of wine 120kcal. Therefore if alcohol is a must for you further food restriction is needed to ensure you have a kcal deficit of at least 500kcal per day. Alongside this how many times do you have a kebab (lots of kcals) after 8 pints?
*Post-Workout Nutrition (after workout)*
The most important meal of the day, search for the article entitled ¡¥Post-Workout Nutrition¡¦.
*12-15 reps, 1 minute rest between sets and no more than 30 sets per workout.*
12-15 reps causes muscles to burn more kcals than when bulking. 12-15 reps will improve muscle shape and definition. The last 2-3 reps should be very difficult. 1 minutes rest is required between sets so the muscles have enough time to recover. No more than 1 hour should be spent lifting. No more than 20 sets on major muscle groups (chest, back, thighs, shoulders), no more than 10 sets for minor muscle groups (biceps, triceps, calfs). Hence no more than 30 sets per session (work a major and minor muscle group in the same session).
*Use more isolation lifts than compound lifts*
Isolation lifts will improve muscle shape and definition better than compound lifts. Isolation lifts = shoulder front raises, chest flyes, leg extensions. Compound lifts = shoulder press, chest press, dips.
*Cardio*
The easiest way to burn fat is by doing 30-60 minutes cardiovascular activity 3-5 times a week. Swimming, running, rowing, cycling, stepping, cross training and brisk walking are all types of cardio. Cardio increase the number of kcals expended and therefore the kcals used must be substituted by burning fat. The most effective time to burn fat is first thing in the morning before breakfast. If morning is not possible do cardio 3 hours after eating and not before as fat burning will not be at a peak. The effort you put into the cardio does not have to be great, a brisk walk for 45 minutes will do the job. The effort used should mean that you could talk while doing it but not sing.
*Don¡¦t train each part of the body more than once a week*
Muscles need a weeks rest to repair. Therefore training chest 2 or 3 times a week will not allow full muscle repair and reshaping. All body parts need to be trained once a week. The body parts are chest, abdominal, biceps, triceps, shoulders, back, thighs and calfs. People who don¡¦t train all muscle groups will not achieve full muscle definition and will look out of proportion. Don¡¦t train more than 4 times a week the muscles need rest and you need a life outside of the gym.
*Split body parts so they get a good rest during the week*
Splitting the body parts up throughout the week is essential to give muscles required rest. There are several variations but this is one of the best:
Day 1: Chest and biceps
Day 2: Thighs and abdominal
Day 3: Back and calfs
Day 4: Shoulders and triceps
*At least 8 hours sleep every night*
Sleeping is the main time for muscle building (when growth hormones are released (REM sleep)) and 8 hours is essential in order to get full growth.
*Supplements*
Whey protein is essential for post workout (see article).
Glutamine is a great supplement to take first thing in the morning before cardio, before resistance training and before bed. 5g each dose. It prevents muscle tissue being broke down for energy production.
Mutli-vitamin is an essential so muscles have all the necessary components to grow and to ensure good health.
GABA useful when taken before bed (increases REM sleep)
Fat burners (stackers etc) are good to take because they increase fat burning throughout the day. Note only use them when cutting, not when bulking. Don¡¦t take them to close to bedtime as they can cause insomnia.
Fish oil/Flax seed oil provides all the essential fatty acids needed for good health and skin. 10g per day are sufficient. You can add it into a protein shake or take in capsule form.
Me-Rex shake 340kcals and a perfect protein, carbohydrate and fat mix with vitamins and minerals. Excellent meal replacement.
*Kcals are units of energy.
1g of protein = 4kcal
1g of carbohydrate = 4kcal
1g of fat = 9kcal.
Look on the back of food packets to see what amount of kcals it contains and what the percentage split of it is. Ideally a split of 40% carbohydrate, 40% protein, 20% fat for cutting.
1g of fat = 2 times as many kcals as 1g of carbohydrate or protein. Therefore keep fat very low in the diet.
This isn¡¦t everything but if you do all of this you will lose fat without losing muscle successfully. Any additional comments or supplements you use are more than welcome.
It is impossible to increase muscle size when cutting
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Originally Posted by newtogear
