Seems like too many threads being created for the same problems. Often titles will read "I'm fat! Help!" or "Help me with a diet". Well here I am going to try and set the record straight in brief layman's terms so new knuckleheads can get a grip on their nutrition when trying to cut some fat; without flooding the forums.
First thing that every new cutter should know is that there are 5 essential parts to a good weight cutting plan. I will briefly go through each one and their components. I will add links to specifics so readers can learn more. Here are the five, and in my mind, they are also in the order of importance:
1)Determinations- At the beginning of a new nutritional plan, just like a the beginning of a new training program, certain criteria and goals need to be established. If these things are not sought, your actions will likely be in vein or at least not productive as they could be. You will need to determine the following before starting your cut:
- Mesomorph, Ectomorph, Endomorph Find your type
- BMR, Body Fat, Caloric needs according to BMR and activity level
You will need these things to be able to establish an accurate and productive nutritional plan.
- BMR Calculator
- Daily Caloric Needs Use your BMR with this. There are other methods out there, they vary but are usually similar.
- Everyone needs goals, not only to create a measurable account of success but also for motivation
- If you’re dieting correctly you SHOULD NOT be losing more than 1.5-2 pounds per week. Set your goals in accordance with this. If you are losing more than this, there is a decent chance you are losing muscle. Your mileage may vary, of course.
2)The Diets- There is a seemingly infinite amount of diets out there; everywhere you look you will see a diet being advertised. Many of us are accustomed to hearing phrases like Atkins, Southbeach, Low-carb and Anabolic diet. Don’t be fooled, each of these diets and most others out there have their place, but if you’re a part of Anabolic Minds you probably have different goals then the majority population. Always pick a diet according to goals, NOT what is in or hip at the moment.
- When trying to cut, begin with determining how many calories you should be taking in by subtracting 500 from your daily caloric needs (needs that take activity level into account). After some time, you can adjust this number (500) according to your results. Again your mileage may vary.
- If you do not eat enough calories, you WILL LOSE MUSCLE and you will gain all of your fat back much easier than if you took the slow road. Slow and steady wins the race, right?
- Use Excel or another program to track your calories. I prefer excel.
- Whichever diet you decide on, you should try to consume ATLEAST four meals a day. Six or more meals a day is optimal.
- Do your best to distribute the big 3 as evenly as possible throughout these meals (protein, carbs, fats).
- Use exact measurements. There is no way you’ll be able to account for your intake if you do not use precise measurements. You do not need to have a food scale, but it is helpful. Measuring cups/spoons are very important.
- Cheating is cheating and comes with the same result as always. You cheat often enough and you will fail.
- Dieting to cut is not easy and usually isn’t fun. While there are certain things you can do to help yourself along mentally, it’s going to be tough regardless unless you’re a meth head.
•Chicken, turkey, beef, pork, fish, pretty much all meat
•Whole gain foods
•Almost all veggies
•Nuts, natural peanut butter
•Eggs, milk, cheese, yogurt
Standard: This diet is considered the standard, well balanced diet utilized by most lifters. It consists of calories 40% protein, 40% carbohydrate and 20% fats. You will determine your calories from the info in section 1. It’s important to have a well balanced diet with as few processed and fake foods as possible. Don’t skimp on those vegetables.
- These diets can be tailored to fit anyone’s preferences.
- Most other diets aside from the following 2 diets fall into this category.
The Anabolic Diet/CKD: This diet utilizes ketosis and the depletion of glycogen. It is a favorite of those cutting and has also been known to help those trying to bulk. This is my personal favorite as the food choice is great.
- This diet features a plan that focuses on a carb intake as close to 0 as possible for generally 5-6 days in a row followed by a massive “carb up” which allows muscle to refill on glycogen.
- I’m going to recommend this diet only to those who have a small to moderate amount of fat to lose. Additionally, if you aren’t mentally strong this one may be tough. Carb cravings suck.
- Anabolic Diet
TKD: This diet is similar to the CKD in that it utilizes ketosis and low carb intake to force the body to use fat for fuel instead of carbs. It differs, however in that it allows for more carb intake in and around workouts to allow for maximum performance. A little less difficult in my opinion, but still a difficult diet. Results may be slower than on CKD, but that is debated.
- In my mind these are the two most user friendly “bodybuilding” cut diets in terms of results and sustaining muscle. There are others out there, but they are less common. Stick with these and you’ll be set.
3) Training on a cut:
- Cardio is NOT mandatory. If you are utilizing your diet properly, you will not need to change ANYTHING outside of your diet to achieve some level of results.
- Training on a cut diet is for the most part similar to training on a bulk diet. While there are differences in reps/sets and weight according to specific diets and personal preference, many are able to maintain their same workout plan and achieve results. That being said, there are things you can do to improve and speed up your results.
- There are varying opinions on this subject, use your personal preference and experience to judge how you should be lifting.
- Many chose to increase reps to 12-15 or more while on cut diet.
- Extra cardio and or high intensity interval training can be used to increase results by burning more calories and hence increasing caloric deficit. Keep in mind though that too much of a deficit cause catabolism or in other words, losing the wrong kind of weight.
- Don’t read this and get all hot in the pants. Supplements are not needed to cut fat and for the most part, you will be wasting your money. Even if you chose to use the few supplements out there that do help, you will achieve NOTHING if the other steps in this process are not up to par.
- There are several types of supplements that aid in fat loss. There are stimulants, appetite suppressants and supplements that actually act on fat. There are also supplements that help to lean someone out as a byproduct of their actual function.
- DCP/ Leviathan Reloaded
- Venom Hyperdrive
- Transdermals- napalm, atomic meltdown etc.
- Green Tea or Green Tea Caps
- Anabolic Pump
- Lean Extreme
- Shred Matrix
- Yohimbe hcl
- Supplements are the LAST piece of the puzzle. LAST LAST LAST.
5) Persistence and Determination:
No one is going to lose the weight for you. No one is going to stick your diets out for you. No one is going to make you sweat in the gym but you. You live and die alone on this. For some people a support system, such as a dieting buddy, can help you along, but do not depend on anyone or anything (read:supplements) when striving for your goals. If you don’t stick to your well thought out, informed and strict plan, you WILL fail and remain the grotesque blob that you let yourself become after your ‘college’ or ‘high school football’ days that we hear about so often. Do not take shortcuts, there are none! If you fail, it’s your fault.
DISCLAIMER: This is not very in depth, there is a lot more to learn beyond these basics. I myself am just scratching the surface as far as my personal knowledge. Others will chime in with other pertinent information. I have probably posted some incorrect or challenged ideas in this thread. Feel free to correct me. Let’s stop with the senseless “OMG I’m FAT, HELP” threads. FYI: There are probably typos in here; I don't care.