Cutting questions

[PurpleOnes]

Heya so Im reading this book by Chris Aceto called Championship Bodybuilding.

I reached section on dieting and cardio.

1. Chris Aceto talks about rotational dieting is that the same thing as carb cycling because it is similar?

2. I wanted to ask in general following these instructions will get my towards my desired bodyfat which would be 12/13 % now Im 19%?

3. Should I follow a 16 week principle? I mean giving myself 16 weeks to cut bodyfat.

Acetos instructions-

1. Cut carbs by 25% from baseline diet which I think is same thing as maintenance diet.

2. Add appropriate cardio starting from 3 sessions of 30 minutes to six 45 min intervals.

3. Further reduce carbs by 25% and start using rotational diet.

4. Fibrous carbs on low carb days and complex on high carb days. Low carb days increase protein and on high carb days use your normal protein intake.

These instructions are used as steps when cutting 25% of carbs from baseline diet is not working towards fatloss I should add cardio.

This is ofcourse supported by training in the gym with proper rest.

Thank you for reading!

Ed

[bass]

6 times a day cardio will waste muscle, in my opinion no more than twice a day maximum one hour each, low intensity.

[largerthannormal]

I agree with bass, too much cardio bro

also you are making things too complicated for the stage you are in, just count your cals and macros like you talked about in your other post and use cardio to rip off the fat.

after you get 12 or lower then you can start getting more in depth. You should be able to drop from 19 pretty fast with a standard diet/cardio routine.

id just hit low intensity 45min / day 4-5 days a week. and eat in 500 cal deficit in the split you think best suites you

[GirlyGymRat]

Purple. These guys are on point. I spent too much time getting caught up in finer points when I first started. There is so much info so I try to keep it simple now. Plan, do, assess, change.and reasonable goals!

[tarmyg]

Hi,

Not sure why everyone is reading 6 times/day of cardio? I assume this is all on a weekly basis!

Thanks
~T

[starscream]

Hi,

Not sure why everyone is reading 6 times/day of cardio? I assume this is all on a weekly basis!

Thanks
~T

That's what I was thinking too.. Purple, can you clarify?

Also I agree with GGR that it is just too complex. No need to stress that much about exact percentage drops and all that.

Set up a macro plan and a calorie deficit, do your cardio and you will see results! At this stage at least.. I'm right with you! I'm working down from around mid 20's bf% results can be slow at times but hard work pays off.

[PurpleOnes]

Well according to Chris Acetos book six 45 min intervals in a week is a max cardio amount that he suggest before it will come to muscle wasting or not productive as you feel weak in the gym.

So basicly you go from your baseline diet and reduce 250 calories for example when fatloss slows down you add cardio.

There is not always point to add cardio when you start cutting since you might loose fat just by training heavy while being on caloric deficit diet.

In the beginning you start with 3 sessions of 30 mins and build up towards six sessions of 45 min intervals a week.

After that you start carb cycling. Thats how I understood it from reading the book.

[GirlyGymRat]

Well according to Chris Acetos book six 45 min intervals in a week is a max cardio amount that he suggest before it will come to muscle wasting or not productive as you feel weak in the gym.

So basicly you go from your baseline diet and reduce 250 calories for example when fatloss slows down you add cardio.

There is not always point to add cardio when you start cutting since you might loose fat just by training heavy while being on caloric deficit diet.

In the beginning you start with 3 sessions of 30 mins and build up towards six sessions of 45 min intervals a week.

After that you start carb cycling. Thats how I understood it from reading the book.

Do u have log to track your progress?

[PurpleOnes]

Not yet honestly dont have enough money to start a proper diet. Im also going to army soon. While waiting Im reading books on nutrition and training.

I have been reading more seriously this year and Im planning on competing in future.

When I get my financial situation straight I will make a log.