posted Thu, 12/10/2015 - 07:14
1448
Help Needed Structuring Cut
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Hey guys, so I dropped the coach because he's too busy to answer my emails which is highly frustrating. I've spent the last 3 months growing and am looking to spend 4-8 weeks dropping the fat to a near single digit while not losing any muscle or strength..
I've been eating 4500-5000 calories daily over 6 meals. Each meal is 50 grams of protein, 75-100 grams of carbs and 15-20 grams of fat..
What I was thinking is to do the same 6 meals daily but drop the macros to 50 grams of protein, 60 grams of carbs and 10 grams of fat, which is just under 3200 calories daily..
Is this too aggressive ?
Will I need to do a carb load once a week and add in an extra 300-400 carbs to fill out ?
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Here is how I would structure my cut.
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/your-fi...
Longdave555Awesome, thank you. I'm starting this from (4500-5000cals) 300p 600c 120f daily.
Based on your article I will do (4000 cals) 400p 375c 90f daily, 30 mins fasted LISS cardio.
Once I hit a plateau I'll drop carbs to 275 or 300 grams.
My questions for you are, at what point can I lower fats to prevent going lower on carbs and should I be doing a high carb day once a week of say 300p 600c 90f to fill back up ?
Thanks again brother
I would try to keep fats around 20% of your cals. Fats likely won't change much during the diet. Carbs are the key here so don't try to limit fats to much. If you are at the point where you are down to .25g of carbs/lb of bodyweight and can't cut anymore out, you should be in the single digits and damn near ready to step on stage. So, manipulate the carbs and not so much the fats and protein. If it is too hard to drop additional carbs,which it is for me cause I like to eat them, then up your cardio to burn the excess cals off instead. As far as carbing back up, if you are not prepping for a show, fine, but do it in moderation. No more than 2g carbs/lb bodyweight.
Longdave555Thanks again, I will keep you posted.
The answer is up to you. I'd always recommend of eating as much as you can while dropping about 0.5-1% of your bodyweight on a weekly basis.
The slower you cut the better it is in the long run. Further it will make it easier because you can get away with eating more and the possibility that your performance suffers decreases.
That being said, your cut seems a bit too drastic for my taste. It's over 1000calories of a deficit daily. If you consider an approach like this, implement 1-2 refeed days where you go to maintenance or a bit above so that your metabolism doesn't adapt too quickly, leptin kind of resets, etc. Further it makes it easier to adhere to it, when you have something to look forward too.
I'm already on a cut since 16 weeks and still losing the same amount of weight, with the same deficit and without adding additional cardio or raising volume.
Could go more into detail, but I'm on my phone and getting lazy, haha
Longdave555That is a solid response for a phone reply lol I like that ..
I agree with what you said, sometimes it helps to have things said to me.
I'm thinking 3,000 calories days 1-3 and back to 4500 calories every 4th day.
I'd definitely be interested in hearing what you're doing for you cut if you get a chance to reply later
Hahaha, well yeah, if you're already replying then you need to do a bit of work ;)
Absolutely. Feel the same way. I'm able to coach people, give advice, but when it comes to myself, I'm the worst critique.
Sounds good. I always take my refeed days on the weekends, due to socializing and I'm busy enough during the week that I can stick to a higher deficit. So it's kind of the same as yours, unless I do 5 days deficit in a row, 2days refeed.
Since 16 weeks I didn't need to change one thing, but it must be said that it isn't that common. Expect to adjust as soon as you stagnate for 2-3 weeks in a row, but don't freak out when you're not losing weight one week, often the weight loss will catch up