jtt
New member
- Awards
- 0
I’m currently finishing up my 4th (annual) cutting cycle and wanted to share with the board what I’ve learned these past four years in no particular order:
Fat loss is a marathon not a sprint. If you truly want to get to low single digit body fat %, you must think of this as a long term plan. Put another way, slow and steady wins the fat loss race.
I’ll leave it to experts like Bobo, but I’ve now come to believe that one is better off breaking cutting cycles into two shorter cycles per year rather than one long cycle. This will also mean shorter bulking cycles and as a result will keep one closer to their ideal body weight for longer periods of time. This will be my approach from now on.
During my first two cutting cycles I greatly underestimated how much weight I needed to lose to meet my targeted goals for waist size and body fat %. Be patient and do not get discouraged. Just keep in mind that losing fat is not a get rich quick scheme.
Target 1-1.5 lbs of weight loss/week. For me, anything more than 1.5 lbs/week and my strength and recovery times begin to really suffer. Anything less than 1 lb/wk and my frustration level increases. Many times my weight would not change from one week to the next and I would feel like I "wasted the week". You too will have weeks where you will not lose weight or your waist or caliper measurements go in the wrong direction. Accept this as fact and part of the process and STAY POSITIVE and FOCUSED - you will recover!
I am extremely insulin sensitive. For others like me, low carb diets work wonders. I have had much better success employing low carbs during the work week followed by moderate carbs and workouts over the weekend and one total body workout during midweek. I work upper body on Saturday one exercise per body part and alternate between my two favorite body part exercises every workout. Sunday is legs and stomach. Wednesday is a total body workout including occasional sprint work 6-8 60 yard sprints depending on how I feel. All workouts are never more than 1 hour in duration.
Weigh and measure (waist, R arm, chest, R thigh, and 9 point caliper) once per week every week at the same time of the day – preferably morning straight out of bed. I weigh and measure every Friday morning (5:30am). The results of the weigh-in and measurements determine the duration of my week-end carb consumption. I workout around 12:00 noon on Saturday followed by a shake with the first significant carbs of the week and then eat 40 grams of carbs w/protein and good fats (40/40/20) every 2 - 2.5 hrs until end of day Sunday. I work out around mid-afternoon on Sunday. If my weigh-in Friday morning is less than a 1 lb decrease, I move my Sunday workout to 10:00 am followed by a shake with 40 grams of carbs and then 2 hrs later an additional 40 grams of carbs and a good protein (chicken breast, egg whites, very lean beef, etc.) source then no/low carbs until next Saturday post workout. If I lost more than 1.5 lbs for the week, I begin eating carbs Saturday morning after my fasted cardio.
Morning "low impact – 60% targeted heart rate" cardio on an empty stomach is a staple for fat loss. 30 -40 minutes per session. I also add a 20 minute session after Satuday’s workout and Wednesday’s workout if I skip sprint work.
I feel that 3 grams of Alcar first thing in the morning on an empty stomach 20 minutes prior to fasted cardio is beneficial for me.
Glucose agents work for me. I like cinnamon and Glucophase xr. Cinnamon goes into every morning cup of coffee and last meal in the evening (1 cup of FF cottage cheese + 10 almonds). Glxr is used during weekend carb feeds - 4 caps/day. Sunday evenings I have one additional cap before bed (15 minutes after cottage cheese) and Monday morning 1 cap first thing in the morning 10 minutes before Alcar and morning cardio. I do not use Glxr again until Saturday’s re-feed.
Topical fat loss products do not work for me. I’ve tried a few brands with and without Capsaicin and saw no benefit. I say save your money.
Whole food always wins over shakes. I limit shakes to workout days only and only post work out. 40 grams of low GI carbs (although I have recently tried sizeon with the addition of 1 cup of mixed frozen berries (Trader Joes) 46 grams of carbs in all and 1 ½ scoops of whey - 40 grams.
I drink 8-10 16 oz cups of green tea per day (during the work week). I throw a good pinch Chinese green tea leaves (I have many types that I purchase in China during business trips) into a 16 oz cup in the morning and continue to refill the cup with hot water throughout the day. I change the tea leaves after lunch. I usually start my day with a strong cup of coffee and then tea the remainder of the day. During the weekends I drink an equivalent amount or more of water.
I experience benefits when using a cortisol blocker (7-hydroxy) during cutting and PCT. I dose after morning cardio and in post workout shakes while cutting.
PORTION CONTROL is the key! I have failed in my past three bulking cycles due solely to this issue. It is better to have 8 meals with 50 grams of carbs than 5 meals of 80 grams of carbs. As previously mentioned above, during weekend re-feeds, the same is true – target smaller more frequent meals. I CAN NOT STRESS ENOUGH THE IMPORTANCE OF THIS POINT.
Here are some stats from each of my cutting cycles and accompanied comments:
Date weight waist bf% Il Th Ch Chest R.arm R.thigh
11/02 187 35.5 17% 24 17 10 45.0 15.5 22.5
5/03 153 31.25 7% 9 8 4 40.5 14.0 20.5
11/03 190 35.5 15% 22 15 8 44.75 15.5 22.5
6/04 149 30.0 5.7% 6 6 4 40.0 13.75 20.25
10/04 185 33.5 12% 17 12 6 45.0 16.0 23.0
5/05 145 28.75 5.5% 6 6 3 40.0 13.25 19.75
12/05 179 33.5 12% 18 12 6 44.5 15.5 21.75
so far 160 29.5 7% 8 8 4 42.0 14.5 21.5
goal 150 28.0 4.5% 4 6 2 41.0 14.0 20.5
Bulk
goal 170 30.0 7% 8 8 4 44.0 15.5 23.0
As mentioned, "clean" bulking has been a problem for me however when comparing bulk cycle start dates, my waist is about 2 inches less at the same lean body mass prior to the last two cutting cycles.
My current cutting cycle has been the best by far with a lean body mass gain of 10 lbs vs. the previous year’s cycle for the same waist size. Each cutting cycle has seen my waist decrease in size relative to lean body mass. Compared to my first cutting cycle, I am 6.5 lean lbs heavier with a 1 ¾ inch smaller waist and larger chest, arms and thighs - for me, the 6.5 lean lbs translates to 1 ½ inches on chest, ½ inch on arms and 1 inch on thighs.
My goal "before" I began this current cycle is 150 lbs at a 28 inch waist. It appears achievable but I may not go so low - I’ll see what 155 brings (29 inches). I learned a lot last year from my cutting and the following bulking cycle. This year’s bulk will be more controlled and slower. I must control portion sizes AND remember that slow and steady also wins the bulking race!
Fat loss is a marathon not a sprint. If you truly want to get to low single digit body fat %, you must think of this as a long term plan. Put another way, slow and steady wins the fat loss race.
I’ll leave it to experts like Bobo, but I’ve now come to believe that one is better off breaking cutting cycles into two shorter cycles per year rather than one long cycle. This will also mean shorter bulking cycles and as a result will keep one closer to their ideal body weight for longer periods of time. This will be my approach from now on.
During my first two cutting cycles I greatly underestimated how much weight I needed to lose to meet my targeted goals for waist size and body fat %. Be patient and do not get discouraged. Just keep in mind that losing fat is not a get rich quick scheme.
Target 1-1.5 lbs of weight loss/week. For me, anything more than 1.5 lbs/week and my strength and recovery times begin to really suffer. Anything less than 1 lb/wk and my frustration level increases. Many times my weight would not change from one week to the next and I would feel like I "wasted the week". You too will have weeks where you will not lose weight or your waist or caliper measurements go in the wrong direction. Accept this as fact and part of the process and STAY POSITIVE and FOCUSED - you will recover!
I am extremely insulin sensitive. For others like me, low carb diets work wonders. I have had much better success employing low carbs during the work week followed by moderate carbs and workouts over the weekend and one total body workout during midweek. I work upper body on Saturday one exercise per body part and alternate between my two favorite body part exercises every workout. Sunday is legs and stomach. Wednesday is a total body workout including occasional sprint work 6-8 60 yard sprints depending on how I feel. All workouts are never more than 1 hour in duration.
Weigh and measure (waist, R arm, chest, R thigh, and 9 point caliper) once per week every week at the same time of the day – preferably morning straight out of bed. I weigh and measure every Friday morning (5:30am). The results of the weigh-in and measurements determine the duration of my week-end carb consumption. I workout around 12:00 noon on Saturday followed by a shake with the first significant carbs of the week and then eat 40 grams of carbs w/protein and good fats (40/40/20) every 2 - 2.5 hrs until end of day Sunday. I work out around mid-afternoon on Sunday. If my weigh-in Friday morning is less than a 1 lb decrease, I move my Sunday workout to 10:00 am followed by a shake with 40 grams of carbs and then 2 hrs later an additional 40 grams of carbs and a good protein (chicken breast, egg whites, very lean beef, etc.) source then no/low carbs until next Saturday post workout. If I lost more than 1.5 lbs for the week, I begin eating carbs Saturday morning after my fasted cardio.
Morning "low impact – 60% targeted heart rate" cardio on an empty stomach is a staple for fat loss. 30 -40 minutes per session. I also add a 20 minute session after Satuday’s workout and Wednesday’s workout if I skip sprint work.
I feel that 3 grams of Alcar first thing in the morning on an empty stomach 20 minutes prior to fasted cardio is beneficial for me.
Glucose agents work for me. I like cinnamon and Glucophase xr. Cinnamon goes into every morning cup of coffee and last meal in the evening (1 cup of FF cottage cheese + 10 almonds). Glxr is used during weekend carb feeds - 4 caps/day. Sunday evenings I have one additional cap before bed (15 minutes after cottage cheese) and Monday morning 1 cap first thing in the morning 10 minutes before Alcar and morning cardio. I do not use Glxr again until Saturday’s re-feed.
Topical fat loss products do not work for me. I’ve tried a few brands with and without Capsaicin and saw no benefit. I say save your money.
Whole food always wins over shakes. I limit shakes to workout days only and only post work out. 40 grams of low GI carbs (although I have recently tried sizeon with the addition of 1 cup of mixed frozen berries (Trader Joes) 46 grams of carbs in all and 1 ½ scoops of whey - 40 grams.
I drink 8-10 16 oz cups of green tea per day (during the work week). I throw a good pinch Chinese green tea leaves (I have many types that I purchase in China during business trips) into a 16 oz cup in the morning and continue to refill the cup with hot water throughout the day. I change the tea leaves after lunch. I usually start my day with a strong cup of coffee and then tea the remainder of the day. During the weekends I drink an equivalent amount or more of water.
I experience benefits when using a cortisol blocker (7-hydroxy) during cutting and PCT. I dose after morning cardio and in post workout shakes while cutting.
PORTION CONTROL is the key! I have failed in my past three bulking cycles due solely to this issue. It is better to have 8 meals with 50 grams of carbs than 5 meals of 80 grams of carbs. As previously mentioned above, during weekend re-feeds, the same is true – target smaller more frequent meals. I CAN NOT STRESS ENOUGH THE IMPORTANCE OF THIS POINT.
Here are some stats from each of my cutting cycles and accompanied comments:
Date weight waist bf% Il Th Ch Chest R.arm R.thigh
11/02 187 35.5 17% 24 17 10 45.0 15.5 22.5
5/03 153 31.25 7% 9 8 4 40.5 14.0 20.5
11/03 190 35.5 15% 22 15 8 44.75 15.5 22.5
6/04 149 30.0 5.7% 6 6 4 40.0 13.75 20.25
10/04 185 33.5 12% 17 12 6 45.0 16.0 23.0
5/05 145 28.75 5.5% 6 6 3 40.0 13.25 19.75
12/05 179 33.5 12% 18 12 6 44.5 15.5 21.75
so far 160 29.5 7% 8 8 4 42.0 14.5 21.5
goal 150 28.0 4.5% 4 6 2 41.0 14.0 20.5
Bulk
goal 170 30.0 7% 8 8 4 44.0 15.5 23.0
As mentioned, "clean" bulking has been a problem for me however when comparing bulk cycle start dates, my waist is about 2 inches less at the same lean body mass prior to the last two cutting cycles.
My current cutting cycle has been the best by far with a lean body mass gain of 10 lbs vs. the previous year’s cycle for the same waist size. Each cutting cycle has seen my waist decrease in size relative to lean body mass. Compared to my first cutting cycle, I am 6.5 lean lbs heavier with a 1 ¾ inch smaller waist and larger chest, arms and thighs - for me, the 6.5 lean lbs translates to 1 ½ inches on chest, ½ inch on arms and 1 inch on thighs.
My goal "before" I began this current cycle is 150 lbs at a 28 inch waist. It appears achievable but I may not go so low - I’ll see what 155 brings (29 inches). I learned a lot last year from my cutting and the following bulking cycle. This year’s bulk will be more controlled and slower. I must control portion sizes AND remember that slow and steady also wins the bulking race!