how long do you cut
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how long do you cut - 7/29/2006 11:52:05 PM
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raiderlax43
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typically...how long do you cut for.
im looking to cut at least 6% bf and i'm almost done bulking after 7 and a half months[at 8 im cutting]
i currently have 20% bf and id like to get to at least 15%, lower than that would be great but im not sure if im ready for that yet...with a good diet and excercise plan, about how long should i be cutting for?
so yeah, how long does it take to drop a decent amount of bf?
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RE: how long do you cut - 8/3/2006 12:10:36 PM
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MuZI
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I usually cut for around 2-3 months or right before I go insane.
So you want to lose 5-6% body fat. Which at your weight should be ~7-9 lbs of fat you want to lose..
To safely lose that I'd give it 1 1/2 -2 months with proper diet and ethical excercise.
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(in reply to raiderlax43)
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RE: how long do you cut - 8/6/2006 2:28:19 PM
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KiDnGo
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I have been cutting since the beginning of February... lost about 30lbs ... still need to lose another 5-10 more before I can officially start bulking...
How long you cut for can vary from person to person.. in my case I was 235lbs and about 30-35% BF... obviously I needed to lose the weight and it's been a very long and tough process... unfortunately I didn't stick to my diet that I created through Dan Mirage's nutrition and meal planning posts but I can relate that to working a corporate job for 50+ hours a week with 4 night classes and little sleep...
Sometimes it just takes time and some patience.
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6'1.5/23yo - 12/14/06 - 206.2lbs
Gaspari Superpump250 & Sizeon (Pre & During Wokrout)
Tri-Methylean + Hydroxycut Hardcore (Pre-Cardio)
NB Zero Carb Isopure Whey (Post Workout)
Universal Animal Pak
Fish Oil
Healthy, Very Clean Dieting
(in reply to danmirage)
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RE: how long do you cut - 8/11/2006 4:55:44 PM
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raiderlax43
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dan, my next venture is to research the idea of building muscle and losing fat.
before i spend hours doing research, can you give me a jump on what the basic info is on this subject.
i know my bulking and cutting pretty well after all the research and the books..now i hear the idea from quite a few credited people of adding mass while losing fat...explain please.
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(in reply to danmirage)
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RE: how long do you cut - 8/12/2006 6:34:56 AM
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danmirage
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quote:
what i am curious is what caloric intake should i be around (something like X amount of calories per lb. of bodyweight would help me)
Remember that this is not a simple science...the body acclimates to energy out and calories in. For cutting you should start with the most food or highest amount in a given range and for bulking you should start with the Least food or lowest amount in a given range.
Its like this:
http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need%3a_Calorie_Calculators_-_Includes_Quick_Spreadsheet_Too!/m_45013/tm.htm
In this discussion it talks about simple and complex formula and ranges..and at the bottom is a link to a spreadsheet that lets you enter your weight, lean mass, etc and it figures the ranges for 2 formula fro you...including an estimate for protein intake.
These numbers are the ranges I refer to. It may say for you to maintain you need 1950 - 2200. If the goal is to lose fat I would say to start at 2200. If it was to gain muscle I would say to start at 1950.
Strange? Remember the body acclimates to the amount of food we eat. The thyroid can crank up or slow down the number of calories consumed in response to a change in eating patterns.
It is even better to use fitday or some other method to find where you are and then simple go up/down by 250-300 and then...assuming you were eating at a reasonable maintenance level. If you want to lose and are at 1400 but you should be at 1800 to lose...then you want to get closer to 1800 instead of drop.
...And then on any of the methods you need to be journaling. You need to take starting measurements so you KNOW what happened when you gained or lost weight. You need to be sure you do not add or change any supplements for the first week or so (that gets confusing - was it the creatine or the food?). Just go a whole week on a set regimen as close as you can to it and retake measurements.
THAT is how you learn what really works for you.
quote:
is there any specific fat/carb/protein ratio that works best
That is just about calories...but could also apply to % F/C/P. Your personal genetic makeup and oxidative rate will determine what you respond best to. I give guidelines in that thread specifically to help you get close to a starting % that works. I have a whole system and assessment I use for clients to help them determine what they respond best to. Read just tat part of the thread and see if you can come up with a starting point...combine that knowledge with what you find you are eating from fitday. Determine a starting point and go a week or two. Observe, alter, go a week, observe...etc. Refine refine refine.
quote:
cardio is where im not too knowledgable. i know what cardio does and ive picked up a tiny little bit on how to use it to burn fat.
i know the two best times to do it- upon awakening
post workout
I know cardio should be less while bulking 1-2 times a week (30-45 min.) (no cardio ive heard of before but i dont go for that)
and 3-4 times a week (30-45 min.) for cutting.
Cardio serves a few valuable purposes in terms of health and fitness...when cutting, it can shift the body into a more fat-burning-muscle-type dominance..however when bulking you do not want to shift the muscle fiber type dominance around too much. You want to favor Type IIb glycolitic muscle and your training will do that. Cardio is a great tool to increase calories out.
Think about it...what do long distance athletes look like vs sprinters? You see the point. There is a difference between HIIT training and moderate long time/distance in respect to the effect on muscle fiber type.
For me at a high lean mass level and desiring more, I want to keep my calorie requirement as low as I can, so I can creep it up and keep getting steady gains without more work. If I start cardio...I have to eat more! when I lean...adding cardio means that either I keep eating where I am or have to eat more...or else I lose muscle and get fatter!!!
Cardio is energy out. It has other benefits and effects but you have to remember that.
If you are bulking and have been doing cardio and caloric depletion..I would say rely on the resistance workouts to increase your VO2 and cardio at first. Keep the cardio to a minimum if at all. Try it for 2 weeks. Like everything else..experiment and learn!
You can use cardio variation to increase nutrient availability for bulking...meaning if you are doing 3-4 times now...slowly back off as you bulk and watch the resulting change.
Hope that was not too nebulous.
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(in reply to raiderlax43)
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RE: how long do you cut - 8/12/2006 9:09:22 AM
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raiderlax43
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i've also read the caloric intake article many times dan, that is how i got the basis for most of my diets.
i now understand what your saying, thank you very much.
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you only look as good as you feel
(in reply to danmirage)
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RE: how long do you cut - 8/16/2006 11:19:54 AM
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toolman4052
Posts: 2667
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From: Russellville AR
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I cut every time I get to about 10% bodyfat, and I go until I'm down to 7%. It takes about 2 weeks for me.
(in reply to raiderlax43)
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RE: how long do you cut - 12/3/2006 1:02:18 AM
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Gonz717
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can anyone explain what is really meant by "cutting" .. figured id ask since im not 100% sure.
(in reply to Italianangel)
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RE: how long do you cut - 12/3/2006 7:13:16 AM
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Chopsta
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quote:
ORIGINAL: Gonz717
can anyone explain what is really meant by "cutting" .. figured id ask since im not 100% sure.
It's generally refered to as losing excess bodyfat that you packed on during your bulk. When you bulk you eat an excess of calories above your maintenance to build muscle, most people tend to put on a bit of fat from the extra calories. Most people cut for a few months to get rid of the bodyfat they put on. It's a neverending cycle.
(in reply to Gonz717)
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RE: how long do you cut - 12/3/2006 12:46:03 PM
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Gonz717
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oh, so when your cutting you try to lose as much body fat while simply maintaining or slightly gaining muscle?
(in reply to Chopsta)
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RE: how long do you cut - 12/3/2006 12:56:02 PM
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Chopsta
Posts: 223
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yes maintaining muscle usually.
(in reply to Gonz717)
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RE: how long do you cut - 12/3/2006 1:36:57 PM
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Gonz717
Posts: 175
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ah gotcha thx
(in reply to Chopsta)
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