First cut.....normal to feel like crap??
- 01-09-2008, 05:53 PM
First cut.....normal to feel like crap??
Hi, after bulking up this past year I've gained 30 lbs, but not all of it lean, and I have lost all ab definition whatsoever so I am on a cut to gradually shave off this excess fat. I'm supplementing heavily with BCAA's, flax seed oil, omega 3's, fish oil, and drive/rpm. I am hungry ALL the time! My diet is as follows:
Morning- bowl of oatmeal, banana, protein shake
Snack- 13 almonds
Lunch- Large salad romaine lettuce with 2 tbsp balsamic vinagerette dressing, 1 chicken breast, banana
snack- 13 almonds
dinner- same as lunch but 2 chicken breasts
nighttime snack- protein shake with banana
supplementation throughout the day as prescribed preworkout shake of whey, oats, peanutbutter blended
and postworkout dextrose, whey, BCAA's followed by dinner with slightly larger servings than normal
I weigh 180 now and am looking to get to 165-170 with about 8%bf in 8-10 weeks and my routine is designed for hypertrophy with high rep ranges. It is a 4 day split focusing on compound movements where I go heavy in the morning and in the afternoon/evening superset and go more for the "pump". A lot of my friends (eastern europeans) do this. This is my first cut so I want to do it right with minimal muscle loss. This is my third day right now cutting and honestly I feel like crap because I am so hungry all the time. Is this how it is supposed to be? I have read high protein/fat cutting back on carbs a bit coupled by calorie restriction and proper supplementation to preserve muscle. Any advice on what I am doing right now is much appreciated. Thanks.
- 01-09-2008, 07:21 PM
you do not have any protein shakes in your supplements; instead of the 15almonds...almonds are good, but shakes have substanance with branch chain amino acids, low carb if you choose the correct one. I strongly recommend you add supplements and more protein as well....
01-09-2008, 07:33 PM
01-09-2008, 08:00 PM
Low carb diets are great for sparing muscle when dieting, however there are some caveats:
1. Getting your body used to low carb takes time. If you go from eating lots of high carbs to all of a sudden eating low carbs AND low calories, it can make this transition very rough. Usually the adaptation phase is 2 weeks with maintenance calories or slightly higher, and fats in the 50-60% of calories range, which brings to point number two:
2. Fat should be at least 40% of calories. Going lower than this will make your body good at burning protein for energy, which is very bad, and will also make hunger a big problem. The amount of fat varies depending on the person but is generally 40-60% of calories (sorry, I know, a very wide range). Add up your macros and see where your fat percentage is and adjust the diet if needed.
If you went the route of eating higher carb before and then going low carb and low calories to diet, your body can adapt to this assuming fat is over 40%...it's just gonna be rough for probably a couple weeks or so.
01-09-2008, 10:14 PM
01-09-2008, 10:58 PM
That's quite low cals, which might be partly responsible for being hungry
I hate to say it but you'll have to see how it works. That kind of diet can work for many to drop fat, but there are many others (and maybe arguable more) that wouldn't ideally drop fat on that kind of diet. For me carbs should be like 5% of cals not including PWO carbs. You can do very low carb and do PWO carbs...it's actually quite complimentary. I can't drop fat eating carbs so that's what I do, but that's not to say that it will work for all. The reason you hear so many different things on cutting is because we all are different and have our own unique genetic code that determines how we respond to foods. Some people can cut eating higher carbs (bastards), and some need very low carbs. And a quick note, I function best on low carbs, so it's not even torture. I eat that way year in, year out.
If you want to give true low carb eating a shot, give it a fair chance with the adaptation phase of 2 weeks and seriously not going over 0.25g/lb bwt in carbs for that time. After that you can add PWO carbs and carb loads every 4-7 days, whatever works best with energy and performance without adding fat. Maybe something you can try after you give this a fair shot. Afterall, if you don't, then how will you know if it works or not for you?
01-13-2008, 05:26 AM
Also, I would not recommend restricting your overall calories too much as this slows down your metabolism and shuts up the fat burning process. The only way to loose fat and keep it off is to BURN the fat, not STARVE the fat.
01-13-2008, 07:25 AM
01-13-2008, 10:27 AM
01-13-2008, 07:33 PM
01-14-2008, 06:35 PM
I'm a polyphasic sleeper (~3-4 hours total per day) and it has messed with my appetite hormones so that I constantly crave tons of food. (and no, I don't recommend the schedule for anyone on this board). So...
some of the essentials for me for not feeling like crap when cutting:
- Burn the fat, don't starve it (HIIT)
- Drink tons of water
- Some kind of crystal lite or something for when you are craving sweets or when you get sick of water
- Meals every 3-4 hours or so
- Carbs mostly from vegetables- sometimes fruit like apples
- Some kind of supplement to take the edge off of hunger, like hoodia or pinenut oil
- Sugar-free gum to chew all the time
- Lev-R + some nootropic (pericetam or something) to keep the energy and brain-power steady.
- Honestly, for me, a multivitamin every day is essential to feeling satisfied
Good luck dude.
01-14-2008, 07:24 PM
Damn dude I've done the polyphasic sleep for a while before...it was fun but my work schedule eventually made me quit. I had a ton of time on my hands lol.
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