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Titan8911
04-19-2009, 11:50 AM
Hey everyone,

I am going to try a strict cut, but dont exactly know what im doing. Is there like a good cutting for noobs article out there i could read that would give me the ins and outs on diet and workouts? Im not sure how my calories should be partitioned through carbs/fats/protein. should I keep doing my usual workout or change it up? how often to eat...overall just this kind of stuff.

thanks a lot

Trainwreck
04-19-2009, 12:07 PM
If you're cutting you want to try to get ~1g of protein per lb of weight, .5g of fat per lb and then fill the rest with carbs. Try to avoid sugars, especially before you go to bed. Track your eating habits for a couple of weeks to find your maintenance level, once you find it subtract 200-300 calories a day from that and if you're not losing weight then subtract more.
Keep your workout routine as is and maybe do some cardio 3-5 times a week on days that you're not lifting or at least 8 hours away from your lifting session.

http://www.wannabebig.com/forums/showthread.php?t=46565 <-- list of healthy food choices
http://wannabebig.com/forums/showthread.php?t=123617 <--post on cutting with a meal breakdown, you can take people's suggestions and apply them to your own diet.

Titan8911
04-19-2009, 12:46 PM
thanks a ton

VikingWarlord
04-19-2009, 01:21 PM
Since we don't know what your "usual workout" is, that question can't be answered. Everything else you want to know can be answered pretty simply by reading this (http://www.wannabebig.com/forums/showthread.php?t=99119) and pretty much every other thread in this forum that asked essentially the same question.

samadhi_smiles
04-19-2009, 02:01 PM
If you're cutting you want to try to get ~1g of protein per lb of weight, .5g of fat per lb and then fill the rest with carbs. Try to avoid sugars, especially before you go to bed. Track your eating habits for a couple of weeks to find your maintenance level, once you find it subtract 200-300 calories a day from that and if you're not losing weight then subtract more.
Keep your workout routine as is and maybe do some cardio 3-5 times a week on days that you're not lifting or at least 8 hours away from your lifting session.

http://www.wannabebig.com/forums/showthread.php?t=46565 <-- list of healthy food choices
http://wannabebig.com/forums/showthread.php?t=123617 <--post on cutting with a meal breakdown, you can take people's suggestions and apply them to your own diet.
thats a bad way to come up with macros (the 1g protein/pound of BW + .5g fat/pound of BW). Everybody is different as far as maintenance levels. A linear function like you suggested won't capture the difference well enough.

VikingWarlord
04-19-2009, 02:05 PM
thats a bad way to come up with macros (the 1g protein/pound of BW + .5g fat/pound of BW). Everybody is different as far as maintenance levels. A linear function like you suggested won't capture the difference well enough.

Actually, the generally accepted method for figuring out macronutrient requirements is basing it against either bodyweight or LBM. It's far superior to do it this way since it results in specific target numbers rather than a percentage of calories. Determining macros like this isn't affected at all by an individual's maintenance calorie level like you're suggesting.

Titan8911
04-19-2009, 02:18 PM
my body mass is 178, BF% is 16, and LBM is 150

samadhi_smiles
04-19-2009, 03:17 PM
Actually, the generally accepted method for figuring out macronutrient requirements is basing it against either bodyweight or LBM. It's far superior to do it this way since it results in specific target numbers rather than a percentage of calories. Determining macros like this isn't affected at all by an individual's maintenance calorie level like you're suggesting.

how is it possible to determine LBM if an individual does not know his BF%?

One size fits all answers are never right when it comes to the human body. As general principles that can shape your first stabs at getting your diet right perhaps they're OK. But, technically they will never be accurate simply in virtue of the fact that every body responds differently to different levels of nutrients.

VikingWarlord
04-19-2009, 04:51 PM
how is it possible to determine LBM if an individual does not know his BF%?

I had written this out in my previous post but decided to remove it because the OP knew his starting composition so it wasn't relevant.

According to many, using the LBM you would have at the end of your cut/bulk composition is adequate for determining your starting point. I'm reasonably certain Lyle McDonald writes that in several of his books. I know I've seen it from him more than once.


One size fits all answers are never right when it comes to the human body. As general principles that can shape your first stabs at getting your diet right perhaps they're OK. But, technically they will never be accurate simply in virtue of the fact that every body responds differently to different levels of nutrients.

I've never seen you give any kind of advice that's remotely accurate or useful. In this case, you haven't even provided an alternative, just insisted that what's been said thus far is wrong.

In this case, your assertion that this is a "one size fits all" solution is dead wrong. You know why? Because YOUR BODY IS THE BASIS FOR THE SCALING.

How does something that's 100% based on the individual, thus being inherently different for each person, still qualify as "one size fits all"?