First cutting phase
- 12-21-2013, 02:45 PM
First cutting phase
Hey guys I just finished my first bulking phase and saw good strength gains and gained roughly ten pounds in the 3 month span. I'm now going to begin to cut and wanted some input to help get started. I was taking in 3600 cals even during the bulk and my TDEE is 2550. I understand the diet is essential and I'm going to change it up and I have a live strong app to calculate cals and macros. I run a split 5 days a week with little cardio since I was bulking. I just wanted some input to see how I can lower my bf% without losing much of the muscle I have gained. I'm also going to add in cardio 4-5 times a week. HIIT with a weighted Jumprope. Currently at 5'7 160-161 depending on the day. Not sure of current BF% but an estimation is roughly in the 15-17% area. Any advice or input helps!
- 12-26-2013, 03:42 PM
do you like to use supplements? I could recommend, controlling cortisol and optimizing thyroid function. the obvious best thing u can do to maximize your goal is to not go to fast.. 1-2 lbs a week should be a safe number to strive for.
- 12-26-2013, 03:52 PM
12-29-2013, 02:33 PM
First I wouldnt do cardio that often to start with. Think of weight loss and all the stuff out there as tools (cardio, supplements, diet, ect.) You dont just start pulling out everything at once, you start with one thing and slowly add in more stuff to help you get to where you want to be.
I would simply start out with going back to your maintenance levels for your diet. If you absolutely HAVE to add in cardio maybe 1-2 time a week at most of HIIT. Then as progress stalls, you can adjust your calories a bit, add in another round of cardio, or add in a thermo like Dexaprine. But I wouldnt go balls to the wall out of the gate right away. ITs a sure fire way to loose a lot of your muscle you have gained.
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12-29-2013, 02:50 PM
I would drop 500 cals and see what your weight does after a week. Then 100-200/week until you start losing 1 pound/week.
Serious Nutrition Solutions Representative
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12-30-2013, 01:22 PM
I always cut very gradually at about 100-200 calorie decrements from my TDEE along with Dexaprine XR it works quite well.
12-30-2013, 05:11 PM
^^ thats the style I like, 100-200 drops weekly and just see what happens before dropping it again. Although I probably couldn't resist the temptation of ECA
Serious Nutrition Solutions
12-30-2013, 09:26 PM
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