The Cutting Primer - The Unofficial How to Cut Thread and Sample Diet

[LeanMeOut]

I'm in agreement with bruce again - Why do people spend hours trying to figure out some special Postworkout shake. They don't eat all damn day right but my god if they forget their special Postworkout blend.

Dirk

I agree 100%

 

[getfitdoc]

i do a pwo shake of 50 whey isolate and 50 dex....

mostly because about 10-15 min after my workout, im starving...

no matter how much i ate that day...

then about 45 minutes after my pwo shake.. im starving again,,,

thats when i nail my ppwo meal...

 

[Behemoth]

I've read some literature recently that suggests using dex in post workout shakes is actually a bad idea... instead, it states that you should get purely protein post workout, then just eat a good meal later on.
Is it even that vital to get the shake immediately after workout like some people stress? Would a half hour or an hour later be just as good, if not better? Looks like I have more reading to do today...

 

[DirkMoneyshot]

I've never seen a bit of research that suggests only Protein postworkout- Makes no sense physiologically.

Is it vital - No, however it is important to keep a steady supply of nutrients coming in at all times. If you would eat every 3 hours (5 - 6 meals) you will have your bases covered.

I would rather someone do that then worry about that shake they HAVE to have.

Personally i would say the postworkout shake is the most over-rated thing in weight lifting.

 

[Showdowner52]

well with something like that and eating like well every 3 hours i get hungry between meals lol any tips for appetite curving naturally though?

 

[musiclaunch33]

ok im just starting out on this whole cuttinf fat diet, so could sum1 simplify it for me b/c i cant take a chicken breast and measure the grams of protein to the grams of fat and all that stuff

 

[simpllyhuge]

i get really sick working out on low carbs. what if i just dont eat any carbs after my pwo shake to make up for a little extra pre work out.

 

[Circus]

Milled flax seed or flax seed oil? I've been using the milled flax seed and adding it to my shakes but I was wondering if this is a bad idea. Will the fiber from the seed prevent some absorbtion of protien and other good stuff in the whey? Should I switch to oil in the shakes and just leave the seed in my oatmeal?

 

[Circus]

ok im just starting out on this whole cuttinf fat diet, so could sum1 simplify it for me b/c i cant take a chicken breast and measure the grams of protein to the grams of fat and all that stuff

I buy the prepackaged boneless skinless breast tenderloins at about a lb and half a piece. I think it was like ~120 grams of protein per pound and half or quarter. I just cook the whole package and eat it throughout the day with my six meals. Easy way to keep track.

 

[nickprice]

Could anybody re-formulate this example for a person who's workout is in the morning? Would the recomendation be fats/protein preworkout, followed by simplecarb/whey pwo?

(wake up at 6am works out @ 8am)

thanks

 

[overcrime]

The idea that your body is in a catabolic state PWO is hogwash!!


your body is in a catabolic state after workout. When u workout u deplenish glycogen in the muscle. Anything being used or burned is called catabolic. During a workout you are tearing muscle burning glucose and possibly fat. This is all catabolic. After a workout you injest carbohydrates to replenish glycogen stores in the muscle it will also spike your insulin and be back in an anabolic stat (insulin is very anabolic) then you take your protein and eat all ur other meals of the day. My point is yes your body is catabolic during and after a workout. There are studios to show this however im to lazy to do this. Rember you are not building muscle at the gym only tearing muscle fiber so your body adapts and builds bigger muscle when you repair

 

[JRL]

exelent post

 

[DirkMoneyshot]

The idea that your body is in a catabolic state PWO is hogwash!!


your body is in a catabolic state after workout. When u workout u deplenish glycogen in the muscle. Anything being used or burned is called catabolic. During a workout you are tearing muscle burning glucose and possibly fat. This is all catabolic. After a workout you injest carbohydrates to replenish glycogen stores in the muscle it will also spike your insulin and be back in an anabolic stat (insulin is very anabolic) then you take your protein and eat all ur other meals of the day. My point is yes your body is catabolic during and after a workout. There are studios to show this however im to lazy to do this. Rember you are not building muscle at the gym only tearing muscle fiber so your body adapts and builds bigger muscle when you repair

Son leave the heavy lifting to the more experienced. Pull your head out of the market driven muscle rags and supplement ads.

 

[simpllyhuge]

dirk are u saying that pwo shakes arent really that important.?

 

[DirkMoneyshot]

dirk are u saying that pwo shakes arent really that important.?

Correct- Their importance is driven by supplement companies selling product xyz. And all the 16 - 24 year old males run out and buy it. They make money this way.

That is total crap.

You know what is important PWO? Just making sure to eat something within a few hours. If everyone spent as much time worrying about all their other meals we wouldn't need to even discuss this.

Whole foods eaten consistently 5 to 6 times / day is what works. Supplements are exactly what the name says. They are not to be relied on. If you can't have a whole food meal because of time restrictions or what not then have a shake. However eat your whole foods.

 

[simpllyhuge]

ok so what if i work out in the morning and have a whole grain bagel right before. then after i have a post work out shake with dextrose. should i then avoid carbs during the day.

and also what if i work out and then do cardio right after, is it a big deal that its taking me even longer to get nutrients to my muscles ect. thanks

 

[cutncut]

good read

 

[Danstile]

Great post. Glad I read it.

 

[menty]

The Cutting Primer
By: rambo @anabolicreview.com

It’s about time we had a decent full length post on cutting…

Let’s get a few things straight…
1. All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.
3. You are what you eat. It’s just that simple.

The BASICS-
1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- You are damn right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

6. Supplements-

Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA: Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.

Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive.

Here comes the fun part: Question and Answer….

Q: What about dairy?
A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

Q: Should I do a keto diet?
A: Unless you are morbidly obese, or would like to drag your wilted muscles behind you, stay away from keto. Again, that’s my opinion. You can see my previous posts for my anti-keto ranting.

Q: What about cycling carb intake?
A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

Q: Can I eat steak while cutting?
A: Definitely. Make sure it’s a leaner cut.

And with this post I take a sabbatical. I’d like to thank ~Swolecat~ for his influence, and to thank all of you who may have indirectly annoyed me enough to result in this elongated post. If I missed anything, or am horribly wrong on anything, feel free to PM me, and I will edit it in. Best of luck, and remember…

“Obsessed is a the word that lazy people use for dedicated.”

Happy Holidays,

Rambo

* This was edited to reflect a few changes, and change the title to UN official, as was my original intent.

meal 1 2 3 4 5 6


can you tell me what time is meal 1 2 3 4 5 6?

 

[ecke70]

just space them out with regular intervals. it sort of depends when you wake up and when you have a lunch break and such things.