How can i avoid catabolism while cutting?

[BUTTERYGOODNESS]

I am currently trying to cut fat and i know that it is likely that ill lose some LBM but i want to minimize this as much as possible, how can i do that? Any and all pertaining info would be greatly appreciated. ill ask more questions along the way and anyone else with questions is more then welcome to ask away so that all aspects can hopefully be covered. Thanks to everyone that helps out

[baseline_9]

Consume BCAA's b4 during and after cardio, make sure you eat lots or real food that will digest slower and not leave u empty

Train heavy in the gym

Get extra rest/sleep

Glutamine powder

[marcus300]

As above ^^


Also, don't restrict calories to much try and cut the bf via cardio rather than cutting calories to the extreme.

[BUTTERYGOODNESS]

ok thanks baseline and marcus i really appreciate it!!!

any other info? if there is ne?

[scotty51312]

Good sleep is essential as well. Supps can help, if you're not sleeping well already valalrian root, melatonin, ZMA, tryptophan. Other than that marcus and base pretty much covered it

[BUTTERYGOODNESS]

gotcha and baseline gave good advice, dont undermine the man lol

[SlimmerMe]

Great...you are getting some good info
re: sleep. It is during your first couple hours of sleep you get your heaviest growth hormone pulse. So this makes sense to get some good sleep. Plus I have always heard that if you go to sleep between 10-12pm then you get even more bang for the buck since this time frame coincides with nature's circadian rhythm for growth hormone production.

[Sgt. Hartman]

High doses of vitamin C if you're gonna be doing excessive cardio.

[Damienm05]

Just want to point out that if you follow the above advice, I see no reason why you'll lose any LBM. Guys who lose mass when cutting are the victims of poor diets or over-training. Even with a decent deficit, ketosis, and daily cardio, I maintained all of my lifts for 30 days during my last brief cut. I was doing everything listed above minus sleep enhancers. Like me, you're not beyond your natural potential and have decent natural test production at your age. I'm not saying crash diet and see what happens, just that as long as you eat frequent protein-based meals and get a lot of rest, I see no reason you'll see any noticeable loss in muscle mass.

I truly think catabolism is the color-based terrorist threat meter of the BB community. It's our biggest fear and as such it's overblown to the max. I agree that it may be a serious concern for a guy who's been doing this and cycling for many, many years but I don't have a single client who's gotten weaker while following a proper cutting program/diet.

[gbrice75]

Also, don't restrict calories to much try and cut the bf via cardio rather than cutting calories to the extreme.

^ ^ THIS is what i've been preaching for a while now, I couldn't agree more. I even wrote up a little article on it, it's here in the diet section somewhere.

(Heavy) calorie restriction is the easy and lazy way out IMO. I have seen people eat at or even ABOVE maintenance and lose bodyfat because cardio is on point.

[JohnnyVegas]

I can back up the above statements with personal experience. In the past I went on a low calorie diet out of desperation (the opposite of rational planning) and lost a lot of muscle while losing 75 pounds. This time I am slowly cutting fat while keeping muscle. My diet isn't exactly right, but it is infinitely better than simply slashing calories. In the past I became a victim of simply wanting to see the scale move down every other day. Now I go by the mirror, not the scale.

I just wanted to throw in some "dumb dieter" feedback to back up the actual experts.

[BUTTERYGOODNESS]

everyone is giving me greeat info!! i really appreciate this, this site gonna make me seem like a genius in my diet and exercise science classes lol

[Damienm05]

It's funny man, I remember when i first joined up I had all my friends asking me how I knew so much about diet. This is before I'd cycled or started working as a trainer or anything. I would just say, "nutrition courses from culinary school I guess."

Obviously, I couldn't say, "Yeah, I go on this steroid forum a lot."

[little p]

try low intense workouts keeping heart rate at 65-70 percent but this kind of training is boring. i personally mix the cardio of high intense to low intense and if i do lose muscle so be it at tomorrow is another day to build it back up..

[BUTTERYGOODNESS]

It's funny man, I remember when i first joined up I had all my friends asking me how I knew so much about diet. This is before I'd cycled or started working as a trainer or anything. I would just say, "nutrition courses from culinary school I guess."

Obviously, I couldn't say, "Yeah, I go on this steroid forum a lot."

lmao ya i hear ya ive still gotta read the stickies more though to get more basic info

[SlimmerMe]

LOL to what Damien said....re: site

[little p]

I can back up the above statements with personal experience. In the past I went on a low calorie diet out of desperation (the opposite of rational planning) and lost a lot of muscle while losing 75 pounds. This time I am slowly cutting fat while keeping muscle. My diet isn't exactly right, but it is infinitely better than simply slashing calories. In the past I became a victim of simply wanting to see the scale move down every other day. Now I go by the mirror, not the scale.

I just wanted to throw in some "dumb dieter" feedback to back up the actual experts.

johnny i was the exact same mate!! loads of people saying ive been losing weight the last few weeks and im like i havent i actually put on 4lbs or so and was feeling bad about it.

[MR-FQ320]

Great...you are getting some good info
re: sleep. It is during your first couple hours of sleep you get your heaviest growth hormone pulse. So this makes sense to get some good sleep. Plus I have always heard that if you go to sleep between 10-12pm then you get even more bang for the buck since this time frame coincides with nature's circadian rhythm for growth hormone production.

the circadian rytham intrested me so i found this: TBH I always thought i was most muscular at 1700 because id had all day to loosen up.

[SlimmerMe]

Melatonin secretion is the time to go to bed around 9-11
then once asleep the heaviest gh pulse is after a couple hours of sleep which would coincide with the 2am deep sleep.....

thanks for posting this!

[marcus300]

^ ^ THIS is what i've been preaching for a while now, I couldn't agree more. I even wrote up a little article on it, it's here in the diet section somewhere.

(Heavy) calorie restriction is the easy and lazy way out IMO. I have seen people eat at or even ABOVE maintenance and lose bodyfat because cardio is on point.

Thats correct, never restrict calories to much or your asking for muscle loss, cutting bf should be taken off via cardio and not by the restricting food.

[BUTTERYGOODNESS]

Melatonin secretion is the time to go to bed around 9-11
then once asleep the heaviest gh pulse is after a couple hours of sleep which would coincide with the 2am deep sleep.....

thanks for posting this!

wow i never knew anything of the sort!!!! how does the time you wake up effect this?

[MACHINE5150]

Melatonin secretion is the time to go to bed around 9-11
then once asleep the heaviest gh pulse is after a couple hours of sleep which would coincide with the 2am deep sleep.....

thanks for posting this!

i am assuming this is based on an average of society.. what happens when someone from cali moves to ireland (me for example) are you saying that my melatoniin secretion happens between 9-11pm?? is that pacific time of greenich mean time?? and what if i stay up till 3am and wake at noon???? (which is my sleeping schedule) it is all about your sleeping PATTERNS.. there is no biological clock that goes off according to the local time zone.. that statistic is taken from the fact that most people go to sleep between 9-11pm and wake at 6-8am..

[JohnnyVegas]

i am assuming this is based on an average of society.. what happens when someone from cali moves to ireland (me for example) are you saying that my melatoniin secretion happens between 9-11pm?? is that pacific time of greenich mean time?? and what if i stay up till 3am and wake at noon???? (which is my sleeping schedule) it is all about your sleeping PATTERNS.. there is no biological clock that goes off according to the local time zone.. that statistic is taken from the fact that most people go to sleep between 9-11pm and wake at 6-8am..

I think your body adjusts. We are pretty sensitive to sunrise and sunset, even if we don't realize it.

[MACHINE5150]

I think your body adjusts. We are pretty sensitive to sunrise and sunset, even if we don't realize it.

to that i say.. what about winter here when sun raises at 9 and sets at 5?? or even worse.. places such as Alaska tat have daylight for a few weeks and night time for a few weeks

[BUTTERYGOODNESS]

to that i say.. what about winter here when sun raises at 9 and sets at 5?? or even worse.. places such as Alaska tat have daylight for a few weeks and night time for a few weeks

ahhh a good point

[MACHINE5150]

ahhh a good point

all i am saying is that you have a sleep pattern no matter if the sun raises or not.. sorry for hijacking your thread though bud.. but it looks like you already got the advice you were looking for. clenbuteral is a good aid for cutting fat and keeping your body in an anabolic state.. read about it and make up your own mind on if it is for you or not.. it is not a steroid .. more of a thermogenic, and is sold legally by ar-r in top right banner.

[BUTTERYGOODNESS]

all i am saying is that you have a sleep pattern no matter if the sun raises or not.. sorry for hijacking your thread though bud.. but it looks like you already got the advice you were looking for. clenbuteral is a good aid for cutting fat and keeping your body in an anabolic state.. read about it and make up your own mind on if it is for you or not.. it is not a steroid.. more of a thermogenic, and is sold legally by ar-r in top right banner.

its cool ya ive got alot of info now interested in whats slimmer brought up lol
its not a roid?????

[MACHINE5150]

no it is an asthma medication of all things.. you are not allowed to take it if you are in the olympics.. but you aren't allowed to blood dope there either or do a lot of normal things that are accepted elsewhere.

here is the profile:
http://www.steroid.com/Clenbuterol.php

[FireGuy]

Just want to point out that if you follow the above advice, I see no reason why you'll lose any LBM. Guys who lose mass when cutting are the victims of poor diets or over-training. Even with a decent deficit, ketosis, and daily cardio, I maintained all of my lifts for 30 days during my last brief cut. I was doing everything listed above minus sleep enhancers. Like me, you're not beyond your natural potential and have decent natural test production at your age. I'm not saying crash diet and see what happens, just that as long as you eat frequent protein-based meals and get a lot of rest, I see no reason you'll see any noticeable loss in muscle mass.

I truly think catabolism is the color-based terrorist threat meter of the BB community. It's our biggest fear and as such it's overblown to the max. I agree that it may be a serious concern for a guy who's been doing this and cycling for many, many years but I don't have a single client who's gotten weaker while following a proper cutting program/diet.

Excellent post Damien! The 15 plus years I competed naturally I was always able to get into single digit bodyfat without losing muscle. For me it was right about 8.5-9% where my body would start sacrificing muscle to get any leaner.

[SlimmerMe]

Sleep was recommended to Buttery as a way to prevent going catabolic. And sometimes one might not realize how important sleep is; hence why mentioning to honor the circadian rhythm might indeed help him get more bang for the buck.

Yes we all have our own circadian rhythms. Some of us are night owls. Some early birds. But I have heard for years that going to bed between 10-12 pm (wherever you are) really enhances our hormones to "do their thing" since we replenish hormones while sleeping. And since Buttery has been advised to get some good sleep then it would only make sense to mimic mother nature for premium sleep; because we know that growth hormone produces the heaviest growth pulse during a 24 hour period a couple of hours after falling asleep.

Mother nature has a perfect clock. And since growth hormone creates new muscle cells then sleep is paramount for someone who wants to maintain muscle. Sleep is the biggest contributer to growth hormone production more than anything else. Nothing else even comes close to what sleep does for gh production.

[BUTTERYGOODNESS]

no it is an asthma medication of all things.. you are not allowed to take it if you are in the olympics.. but you aren't allowed to blood dope there either or do a lot of normal things that are accepted elsewhere.

here is the profile:
http://www.steroid.com/Clenbuterol.php

o ok thanks bro!

[BUTTERYGOODNESS]

Excellent post Damien! The 15 plus years I competed naturally I was always able to get into single digit bodyfat without losing muscle. For me it was right about 8.5-9% where my body would start sacrificing muscle to get any leaner.

nice! the more i learn the better and more confident i feel lol

[BUTTERYGOODNESS]

Sleep was recommended to Buttery as a way to prevent going catabolic. And sometimes one might not realize how important sleep is; hence why mentioning to honor the circadian rhythm might indeed help him get more bang for the buck.

Yes we all have our own circadian rhythms. Some of us are night owls. Some early birds. But I have heard for years that going to bed between 10-12 pm (wherever you are) really enhances our hormones to "do their thing" since we replenish hormones while sleeping. And since Buttery has been advised to get some good sleep then it would only make sense to mimic mother nature for premium sleep; because we know that growth hormone produces the heaviest growth pulse during a 24 hour period a couple of hours after falling asleep.

Mother nature has a perfect clock. And since growth hormone creates new muscle cells then sleep is paramount for someone who wants to maintain muscle. Sleep is the biggest contributer to growth hormone production more than anything else. Nothing else even comes close to what sleep does for gh production.

wow!!!! lol the more ya know!!! lol when is it considered too much sleep?

[Damienm05]

Excellent post Damien! The 15 plus years I competed naturally I was always able to get into single digit bodyfat without losing muscle. For me it was right about 8.5-9% where my body would start sacrificing muscle to get any leaner.

Thanks for the reinforcement boss. I'm not saying slow/steady isn't best, just that when you've got a good bit of fat to lose, there's no harm in a 500-700 calorie deficit PLUS daily cardio.

[billyyb]

ahh hate all this talk about how beneficial sleep is when im an insomniac lol