First off, let me congratulate you for all that you've done.... I know I'm a Brit, but I know only too well what you guys have been doing, the shit you've seen and the trauma you've endured.... so hats off man. Respect.
Now back to the subject.
It comes down to a simple equation. Calories in v Calories out.
Everyone has a TDEE figure (Total Daily Energy Expenditure) if you don't know yours yet. Find it out.
Use the Harris-Benedict formula (google it)
If you CONSISTENTLY keep calories IN below your TDEE (Total Daily Energy Expenditure) you will lose weight... drop too low and your metabolism will grind to a halt (which is why all these fad juice diets fail so miserably) - because as soon as they revert to a normal diet, back on goes the weight.
What you choose to have in those allotted calories is entirely up to you.
ie: TDEE = 2800 calories
Client 1 consumes 20 bags of potato chips a day coming in at 2600 kcals - he does this every day - he loses weight.
Client 2 consumes 20 salads a day coming in at 3200 kcals - he does this daily - he gains weight.
Yes of course, Client 2 is getting a much higher nutritional value in his meals - but he is getting a surplus of calories and if done consistently he will add weight. Client 1 is getting pretty much zero nutritional value and his hair, skin, teeth etc will suffer in time - but he will lose weight.
So with regard to my own personal cutting - before my cut date I assess my physique, find out my TDEE, set my calorific deficit (harshness depending on urgency) and it's game on. I meet that total pretty much every day, give or take the odd rice cake here or there. Yes, of course it's hard, dieting done properly isn't supposed to be easy - but I have the end goal in sight and I don't accept failure.
If it's leg day I up my carbs a touch and lower fats, and if it's a rest day I'll drop carbs (fuel) right down and raise fats. The total calorific intake never changes. I'll then take photos every 2 weeks, and reassess my progress, adjust if necessary.
Hope that helps.
With regard to supps (for cutting) - I add in caffeine tablets (1 AM, 1 PM), ECGc capsules and EFA's.
Nothing else is needed. The diet, training and AAS will do the work.
I change my training a bit. I will drop the compound heavy lifts from 4 weeks out and replace with more volume, and only add in cardio as and when required.
Muscle preservation when cutting is key, so I don't overdo the cardio, I'd rather give myself a few weeks longer and let the calorie deficit do the work.
It goes without saying that protein must remain high during the cut, I get 80-90% of my protein from whole foods, and only supplement what I haven't got from them.
I'm sure others will chime in with differences of opinion, but this works for me, it has done for many years.
Everyone is a PT and prep coach these days it seems!
