Ok, so here's the deal. I'm 29, 6', 205, and approximately 20-25% bf currently. I have 2 main goals. The first is to cut bf to the sub 15% range and start aas cycles (1 at a time). The second is to be about 220-240 and in the 8-12% bf range. Right now my focus is on cutting and i do have patience. I'm starting a diet that cuts my tdee by 500 calories and starts at a 40/40/20 split, although this will likely change to better suit my needs. My gym schedule will be 5-6 days of cardio that will be 40-60 minutes minimum per day and a MWF lifting schedule. The lifting will be with moderate weight and increased reps. Probably be back/biceps-legs-shoulders/triceps. Is there any supplement that anybody would suggest to help augment the bf% reduction? I'm fine with just the diet and exercise though. Not wanting to make it sound like i think that i need something else but if there is i would be open in to looking at it. Any and all feedback, comments or questions are appreciated.
Cutting help
- Thread starter creekrat
- Start date
juced_porkchop
Moderator
Don't go crazy on cardio unless your point is for health.
Working out does MINIMAL fatloss effects, 60min of heavy cardio is like the cals of a cookie. (not worth it if you attack this goal like most others do that dont understand diet and fatloss or the body)
it comes down to lean mass and diet.
so spend more time lifting heavy and trying to build the mass you can while trimming down (not as optimal short term but better for long term fatloss) The more muscle mass you have the more cals you will burn from just being.
You can get great fatloss with NO cardio (or working out for that matter) but i would never rec that because you should stay active and healthy, I am just trying to get a point across.
As for a "helper tool" once you hit a big slow down in fatloss and have tried tweeking your diet, maybe look into Rui's Clen or Albuterol for a study and help with fatloss.
also whats a 40/40/20split? protein/fat/carbs? if so, thats good.
but i would also rec carbcycleing with it a bit, and a BIG MUST in my op, is having 1-2 days a week was cheat days. EAT EVERYTHING on those days, feels good to mind and will boost the body for the days following (thats when you stick to your diet)
Good luck!
Working out does MINIMAL fatloss effects, 60min of heavy cardio is like the cals of a cookie. (not worth it if you attack this goal like most others do that dont understand diet and fatloss or the body)
it comes down to lean mass and diet.
so spend more time lifting heavy and trying to build the mass you can while trimming down (not as optimal short term but better for long term fatloss) The more muscle mass you have the more cals you will burn from just being.
You can get great fatloss with NO cardio (or working out for that matter) but i would never rec that because you should stay active and healthy, I am just trying to get a point across.
As for a "helper tool" once you hit a big slow down in fatloss and have tried tweeking your diet, maybe look into Rui's Clen or Albuterol for a study and help with fatloss.
also whats a 40/40/20split? protein/fat/carbs? if so, thats good.
but i would also rec carbcycleing with it a bit, and a BIG MUST in my op, is having 1-2 days a week was cheat days. EAT EVERYTHING on those days, feels good to mind and will boost the body for the days following (thats when you stick to your diet)
Good luck!
juced_porkchop
Moderator
Clen doesn't kill cardio, if anything it helps in my op.
It is used as an inhaler for those with breathing issues, same for albuterol.
if you are talking about muscle cramps... then ok, take extra bananas and taurine you will be fine. ;-)
mbwood
What a noob
First off if you are 20+% body fat you can go in a much larger deficit. Personally I'm in a 40% deficit at 10% bodyfat and I have next to no muscle loss.
People who tell you to do a 500 deficit quite frankly don't know what theyre talking about. That's only necessary @ very low BF levels (contest prep).
Lower slowly into a big deficit. 250 cals less every week till you are at a 1000 cal deficit. See if strength loss occurs. If not, continue lowering by 100-200 every week till strength starts to lose. Then up by 100 or so and keep upping it if strength loss occurs.
You want the sweet spot with no/minimal strength loss at the maximum deficit.
People who tell you to do a 500 deficit quite frankly don't know what theyre talking about. That's only necessary @ very low BF levels (contest prep).
Lower slowly into a big deficit. 250 cals less every week till you are at a 1000 cal deficit. See if strength loss occurs. If not, continue lowering by 100-200 every week till strength starts to lose. Then up by 100 or so and keep upping it if strength loss occurs.
You want the sweet spot with no/minimal strength loss at the maximum deficit.
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