Cutting, I need seriouse help.

w0ts0n · 03-19-2007, 11:08 PM

So after almost 8 months of bulking up I want to try and reduce my body fat and start showing the mass I have better.

I'm completly new to cutting and I need a really good overall view of what I should be doing and aiming at. Should I be cutting my diet up? I'm obviously going to be eating a little diffrent but what should I be aiming to eat?

Also I'm unsure of what I should be lifing?
Should I hit alot lower weight and up the reps or try and max out on the weight but still maintain a high rep?

Thanks for any advice.

BB2K · 03-20-2007, 08:03 PM

I kept my reps in the 6-8 range the entire time. Why up the reps? Go for strength but dont max out! Cardio should be done 30min after workout or 1st thing in the am on an empty stomach..many have their opinions on this subject but i find cardio on an empty stomach to hurt more than help, but thats my opinion.

Your diet can be designed for you by a nutritionist like Chuck Rudolf, thats who did mine and it has made a world of difference in my body. Or you can get ideas from several people and kida put it together yourself. But cut diets are very individual, not one works for everyone but the basics are the same.

Good luck friend, i know you will reach your goals!

**DarkFalcon** · 03-20-2007, 08:26 PM

Read this bro, it's an excellent base to get you on the right path.

http://www.ironmass.com/fat-loss/214...-shape-up.html

**romanaz** · 03-20-2007, 08:27 PM

Note : I had this typed up, and then clicked post and ****ing ZEND came on. SHOLIZ YOU SAID IT WAS GONE.

anyhow, what I said in a nutshell (I'm not typing it again !!!) was:
there is an article on www.t-nation.com about fat loss, just posted yesterday or so. Go to it and read it, and also read up here on nutrition and fat loss.

**DarkFalcon** · 03-20-2007, 08:29 PM

Quote:

Originally Posted by romanaz

Note : I had this typed up, and then clicked post and ****ing ZEND came on. SHOLIZ YOU SAID IT WAS GONE.

anyhow, what I said in a nutshell (I'm not typing it again !!!) was:
there is an article on www.t-nation.com about fat loss, just posted yesterday or so. Go to it and read it, and also read up here on nutrition and fat loss.

Zendpwned

TheRock · 03-20-2007, 11:59 PM

Here's how I do things. I get into single digit bodyfat usually within 6-8 weeks.

Reduce daily calorie intake weekly, or fortnightly. Increase cardio. Yep, it is that simple. Simple but not easy.

For example:
Week 1: 3000 calories a day | 2 - 20 minute cardio sessions
Week 2: 2800 calories a day | 3 - 20 minute cardio sessions
Week 3: 2700 calories a day | 3 - 30 minute cardio sessions
Week 4: 2600 calories a day | 3 - 40 minute cardio sessions
Week 5: 2500 calories a day | 4 - 40 minute cardio sessions

and so on ....

And remember: what got you big, will keep you big. Ie - heavy weights and a shit load of protein. Let the cardio and diet get rid of the fat. Don't change your weight training.

Other tips:
- Eat a lot of vegetables. The amount of calories it takes to digest them is usually higher than the amount of calories they provide.
- Green Tea. Excellent thermogenic with slight nutrient partitioning. Also a strong antioxidant.

**BigZeke** · 03-21-2007, 12:05 AM

Quote:

Originally Posted by TheRock

And remember: what got you big, will keep you big. Ie - heavy weights and a shit load of protein. Let the cardio and diet get rid of the fat. Don't change your weight training.

Other tips:
- Eat a lot of vegetables. The amount of calories it takes to digest them is usually higher than the amount of calories they provide.
- Green Tea. Excellent thermogenic with slight nutrient partitioning. Also a strong antioxidant.

Agreed

**romanaz** · 03-21-2007, 12:13 AM

vegetables ain't food. Vegetables are what FOOD eats. :-D

**BigZeke** · 03-21-2007, 12:15 AM

Vegetables keep me from being constipated. They have their purpose.

**romanaz** · 03-21-2007, 12:18 AM

**DJSTARER** · 03-21-2007, 01:35 AM

Quote:

Originally Posted by BigZeke

Vegetables keep me from being constipated. They have their purpose.

key

IMO, keep the reps low on your main moves and higher on the others. By keeping your strength you will keep your lean mass.

**Ikaika** · 03-21-2007, 03:43 AM

Quote:

Originally Posted by BigZeke

Vegetables keep me from being constipated. They have their purpose.

Screw that, just eat some prunes every day...the ladies love prune farts, lemme tell you.

w0ts0n · 03-21-2007, 09:52 AM

Here is my situation, I have pretty big arms but they are no where near as toned as I want them to be. You guys are pretty much telling me to keep my weight and reps the same but up the cardio?
I was under the impression that higher reps would burn fat around the areas you are working on. Clearly I was wrong.

I'll read those articles at some point today (****ing work)

Thanks. For the advice.

**skelooth** · 03-21-2007, 12:33 PM

Yeah bro, there is no such thing as spot reducing.

**DJSTARER** · 03-21-2007, 06:41 PM

you were wrong indeed. That is newb fact #4. Cutting is all about diet. Rountine is only marginally important. Just make sure you are doing it.

**BigZeke** · 03-21-2007, 06:59 PM

Quote:

Originally Posted by w0ts0n

I was under the impression that higher reps would burn fat around the areas you are working on. Clearly I was wrong.

Quote:

3. Heavy lifting to protect muscle mass

This is the philosophy championed by many top coaches. Even I've written an article detailing this approach in depth. It is now catching up in the bodybuilding circles since more and more elite bodybuilders keep lifting as heavy as they can during their pre-contest period.

We've all seen Ronnie's 800lbs deadlift 2-3 weeks out from the Mr. Olympia or Johnny Jackson competing in powerlifting 3-4 weeks prior to the Toronto pro (bodybuilding) show. Dorian Yates, Marc Dugdale, Lee Priest, and several others are also proponents of lifting heavy year-round to keep their muscle mass: they don't change their training between the off-season and pre-contest periods.

They let the cardio and diet drop the fat and simply lift weights to preserve muscle mass. It makes sense, too. When in a calories-restricted state, your body will look to drop some muscle tissue to alleviate its daily energy needs. Simply put, muscle is energy-expensive and when there's a shortage of energy (calories and nutrients) it needs a darn good reason to keep it there!

The best way to maintain muscle mass is to give your body a good reason to keep it, and that reason is to lift heavy. Lifting heavy weights requires a lot of muscle tension, and that needs the muscle to be strong. To keep up with the demand, your body will have no choice but to maintain (or even increase) its muscle mass.

So as you can see we have two viable options when it comes to selecting a lifting approach during our fat loss phase: lifting heavy and lifting to maximize lactate production.

Testosterone Nation - Destroying Fat: War Room Strategies to Maximize Fat Loss

03-19-2007, 11:08 PM	#1
w0ts0n Amateur Join Date: Apr 2006 Location: UK Posts: 42 Recipes: 0 Rep Power: 0	Cutting, I need seriouse help. So after almost 8 months of bulking up I want to try and reduce my body fat and start showing the mass I have better. I'm completly new to cutting and I need a really good overall view of what I should be doing and aiming at. Should I be cutting my diet up? I'm obviously going to be eating a little diffrent but what should I be aiming to eat? Also I'm unsure of what I should be lifing? Should I hit alot lower weight and up the reps or try and max out on the weight but still maintain a high rep? Thanks for any advice. __________________ www.RodneyMullen.Net - My website. 5'10 age 19 4/10/06 = 120lbs 6/10/06 = 140lbs 8/10/06 = 150lbs 12/24/06 = 167lbs

03-20-2007, 08:03 PM	#2
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 779 Recipes: 0 Rep Power: 35	I kept my reps in the 6-8 range the entire time. Why up the reps? Go for strength but dont max out! Cardio should be done 30min after workout or 1st thing in the am on an empty stomach..many have their opinions on this subject but i find cardio on an empty stomach to hurt more than help, but thats my opinion. Your diet can be designed for you by a nutritionist like Chuck Rudolf, thats who did mine and it has made a world of difference in my body. Or you can get ideas from several people and kida put it together yourself. But cut diets are very individual, not one works for everyone but the basics are the same. Good luck friend, i know you will reach your goals! __________________ Future 2008 IMPC Mens Open / MIP Champion! MOD/REP @ IBE www.epistane.com Need that killer diet? Ask Chuck Rudolf! chuckierd@aol.com

03-20-2007, 11:59 PM	#6
TheRock Pro Stature Join Date: Sep 2005 Posts: 418 Recipes: 0 Rep Power: 37	Here's how I do things. I get into single digit bodyfat usually within 6-8 weeks. Reduce daily calorie intake weekly, or fortnightly. Increase cardio. Yep, it is that simple. Simple but not easy. For example: Week 1: 3000 calories a day \| 2 - 20 minute cardio sessions Week 2: 2800 calories a day \| 3 - 20 minute cardio sessions Week 3: 2700 calories a day \| 3 - 30 minute cardio sessions Week 4: 2600 calories a day \| 3 - 40 minute cardio sessions Week 5: 2500 calories a day \| 4 - 40 minute cardio sessions and so on .... And remember: what got you big, will keep you big. Ie - heavy weights and a shit load of protein. Let the cardio and diet get rid of the fat. Don't change your weight training. Other tips: - Eat a lot of vegetables. The amount of calories it takes to digest them is usually higher than the amount of calories they provide. - Green Tea. Excellent thermogenic with slight nutrient partitioning. Also a strong antioxidant. __________________ B3457 daß Scheiße

03-21-2007, 12:15 AM	#9
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,280 Recipes: 0 Rep Power: 69	Vegetables keep me from being constipated. They have their purpose. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

03-21-2007, 09:52 AM	#13
w0ts0n Amateur Join Date: Apr 2006 Location: UK Posts: 42 Recipes: 0 Rep Power: 0	Here is my situation, I have pretty big arms but they are no where near as toned as I want them to be. You guys are pretty much telling me to keep my weight and reps the same but up the cardio? I was under the impression that higher reps would burn fat around the areas you are working on. Clearly I was wrong. I'll read those articles at some point today (****ing work) Thanks. For the advice. __________________ www.RodneyMullen.Net - My website. 5'10 age 19 4/10/06 = 120lbs 6/10/06 = 140lbs 8/10/06 = 150lbs 12/24/06 = 167lbs

03-20-2007, 08:26 PM	#3
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Read this bro, it's an excellent base to get you on the right path. http://www.ironmass.com/fat-loss/214...-shape-up.html

03-21-2007, 12:33 PM	#14
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	Yeah bro, there is no such thing as spot reducing. __________________

03-21-2007, 06:41 PM	#15
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	you were wrong indeed. That is newb fact #4. Cutting is all about diet. Rountine is only marginally important. Just make sure you are doing it. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition