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** CUTTING BASICS **
Two goals while cutting fat gained during a bulking cycle:
(1) Maintain energy
(2) Retain muscle mass
Fast, slow... doesn't matter. The rules are:
(1) Keep eating to support workouts. Don't worry about getting stronger or gaining muscle. The goal is to strip away fat. You can bulk again later.
(2) Keep in a constant average caloric deficit. A cheat day will delay your progress, so go for it if you're not in a rush.
(3) As always, prioritize your macros:
PROTEIN FIRST! 1g/lb of body weight to be safe or even higher when cutting since it's filling and burns more energy than other micronutrients while digesting. Eat/drink dairy before bed if possible 😉.
CARB UP NEXT! Fuel your workouts with carbs and probably some right before bed to keep your body from stealing your muscles while you sleep.
There're really no tricks or gimmicks. Just eat eat enough but only eat a little 😜.
Just remember, you're not trying to grow. With this cycle, the scale is honestly your enemy... steer clear from it as it may be deceitful - just keep your eyes glued to the mirror and watch all those muscles start to be revealed!
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3208 kcal
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Fat: 133.92g | Prot: 179.12g | Carbs: 332.31g.
Breakfast: El Popular Chorizo, Great Value Large White Grade A Eggs, Valu Time 1% Low Fat Milk, Publix Quick Cooking Oats, Winco Foods 1% Lowfat Chocolate Milk. Elevenses: Coffee (Brewed From Grounds), Nature's Best Isopure Low Carb Dutch Chocolate, Now Sports Carbo Gain, Winco Foods 1% Low-Fat Chocolate Milk, Optimum Nutrition Micronized Creatine Powder. Lunch: Fiber One Chewy Bars - Oats & Chocolate, Roasted Salted Cashew Nuts. Dinner: Hot Pockets Four Meat & Four Cheese Pizza, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach, Smucker's Sugar Free Strawberry Preserves, Daisy Low Fat 2% Small Curd Cottage Cheese, Valu Time 1% Low Fat Milk, Toll House Loaded Ice Cream Bar, Hot Pockets Meatballs & Mozzarella. Supper: Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins. more...
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2538 kcal
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Exercise:
Bus Driving - 9 hours and 30 minutes, Watching TV/Computer - 5 hours, Driving - 1 hour, Showering - 15 minutes, Sleeping - 7 hours and 45 minutes, Cooking - 30 minutes. more...
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 Comments
How much deficit? 300-500 cals? And how long should a cut be done for?
And at what point do we start maintaining?
Sorry for all the ????? But you answer clearly, directly and with all the details I need. Also, you are one of few if not the only one who doesn’t say with a stuck up nose to me a learner...”Google it!” I hate that response.
I really appreciate your tips and help Jorge!
09 Jun 19 by member: wifey9707
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09 Jun 19 by member: wifey9707
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09 Jun 19 by member: Retta Smith
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09 Jun 19 by member: rosio19
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I needed to see this. thanks!
09 Jun 19 by member: KenDawgg
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This is what I need to do next! My belly is too pudgy for summer 😜 I don’t want to stop building muscle though. Is it still possible to gain strength while cutting?
09 Jun 19 by member: CrashtestDawnie
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I've seen 1% bodyweight loss/week tossed around as a target for minimizing muscle loss. (Probably Michael Matthews or Tom Venuto but idk.) Anyway I think the main thing is to eat protein and strength train. Strength training is especially important since we all lose muscle as we age, even without dieting.
09 Jun 19 by member: johncip
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Yeah, I also don't go crazy with programming. I'm just not at the point where it'll have the largest impact.
10 Jun 19 by member: johncip
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Compliance is my biggest issue tbh. I stayed out of the gym so long my bb squat is now barely 1x bodyweight 😢
10 Jun 19 by member: johncip
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You are so helpful, Chris—thanks for all of the info. I love your sense of humor in many of your posts, but it’s posts like this one that are making real changes for me. I got a text from my husband earlier asking me to work out in the weight room after he gets off work. I answered, “Definitely!” because of reading posts like yours and Diablos (and a few others). My husband has seen the weight I’ve lost (almost 40 since the new year!), so he started joining me in April. Now he’s lost 16 lbs. and needs some smaller pants! You never know how far your influence can affect others, but I can say sincerely that you’ve been a help and inspiration for me, so thank you. Now back to your regularly scheduled banter and wisecracks! 👍🏻👍🏻
10 Jun 19 by member: laraae
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chrisw77's Weight History
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