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View Full Version : After bulking, what should be cutting ratio?



HighlyFanatic
12-29-2001, 03:49 PM
To become leaner, and optimize.

During the bulkin phase, caloric intake ~4000 calories. My PFcarb ratio right now is 50:30:20

A) What should the ratio be when im in the cutting phase (i'd be 188 pounds, but getting rid of excess fat...converting it to muscle)? And how many calories should i consume

B) What should the ratio be when I'm done cutting and just wanna maintain mass? (how many calories would you have to consume....assuming im trying to maintain 188 lbs)

body
12-29-2001, 04:10 PM
a) go for about 1500 kcals and see what happens. if you do not loose enough weight drop it by 300 kcals.

are you doing any cardio etc as this will effect how much you eat.

eat about 250 grams protein. so thats 1,000kcals.
40 grams fat - thats 360 kclas
50 grams carbs that 200 kclas.

so thats 1560kclas. this may be to little food so you may have to up it . you will loose some weight quickly due to water loss's.
I would spread the meals out over 5-6 a day.
May be take some ECA to help you along with it.

B) see what level of kcals you used to loose weight in question A. then eat about 300-750 kcals more than that to maintian.

Wizard
12-29-2001, 04:54 PM
Start with 3500 calories/day and reduce them by 300-500 every 10 days until you reach a level where you loose no more than 1,5 pounds of body weight.

Have a high carb meal as soon as you wake up in the morning and after your training session as well.Keep the other meals low glycemic and focus more on complex carbs.

Consume 20-30% fats with no less than 50% of your calories from fat coming from flaxseed oil and olive oil.

Increase your protein to carb ratio every time you reduce your caloric intake.Start with 50% carbs/30% protein/20% fat and finish with 20%-30% carbs/50% protein/20%-30% fat.(have a small amount of carbs with your breakfast and a moderate amount after your workout)On training days have 30% carbs.

You can have a -carb based- cheat day once every 7-10 days.Eat 20-40% above your maintainance levels.(188x15)

Avatar
12-29-2001, 05:00 PM
Originally posted by body
a) go for about 1500 kcals and see what happens. if you do not loose enough weight drop it by 300 kcals.


1500kcals @ 188lbs?!?

try more like 2300-2800kcal to start the cut and drop 100-200kcal every week if you don't lose at least .5-1lb.

Avatar
12-30-2001, 11:57 AM
Originally posted by Wizard
Start with 3500 calories/day and reduce them by 300-500 every 10 days until you reach a level where you loose no more than 1,5 pounds of body weight.

Have a high carb meal as soon as you wake up in the morning and after your training session as well.Keep the other meals low glycemic and focus more on complex carbs.

Consume 20-30% fats with no less than 50% of your calories from fat coming from flaxseed oil and olive oil.

Increase your protein to carb ratio every time you reduce your caloric intake.Start with 50% carbs/30% protein/20% fat and finish with 20%-30% carbs/50% protein/20%-30% fat.(have a small amount of carbs with your breakfast and a moderate amount after your workout)On training days have 30% carbs.

You can have a -carb based- cheat day once every 7-10 days.Eat 20-40% above your maintainance levels.(188x15)

excellent advice. I've been following a diet similar to the one you described here wizard for the last 4 weeks and have been getting amazing results. The only difference is on cardio day I take 1 carb source after my session and end the day at about a 13%carb/50%protein/37%fat split and on workout days, take 1 carb meal pre-workout and 1 carb meal post workout and end the day at a split of 20%carb/50%protein/30%fat.

body
12-30-2001, 12:27 PM
Originally posted by Wizard
Start with 3500 calories/day and reduce them by 300-500 every 10 days until you reach a level where you loose no more than 1,5 pounds of body weight.

H 188x15)

you do not get cut on 1,500kcals a day. aless taking lots of drugs.
its only 500 kclas below his bulk level.
if you want to loose fat then you can get away with eating more, but if you want to cut then you can't eat to much. at the rate your suggesting its going to take like 30 days for a signifcant kcla deficit to occur.

Wizard
12-30-2001, 12:35 PM
I won't risk screwing up my metabolism.
Because that's what you do when you go from 4000 to 1500 calories.It's counter productive.

HighlyFanatic
12-30-2001, 03:51 PM
Originally posted by Wizard
I won't risk screwing up my metabolism.
Because that's what you do when you go from 4000 to 1500 calories.It's counter productive.

thx wiz,

**another thing....the goal of bulking is to gain mass (be it fat/muscle).
**but the goal of cutting is to reduce body fat and gian muslce...not weight right?

so why would i be losing weight, shouldn't my muscle mass increase...or am i thinking wrong

and after im done my cutting, i should eat ~3000 calories (188*15)....what ratio should i eat to maintain about 8-10% bodyfat?

HighlyFanatic
12-30-2001, 03:58 PM
i think i'll switch from 4000 to 3500 to 3000 to 2500??

and stop there (over a week)....my body's puts on/loses weight quickly...my goal would be simply to reduce body fat..and get cut

Reinier
12-30-2001, 04:01 PM
you dont cut to get rid of bodyfat and increase muscle.
you cut to get rid of bodyfat and therefore have your muscles (and face hehe) look better.

Wizard
12-30-2001, 04:29 PM
Right.Your goal should be to get rid of the fat you gained during bulking while preserving your muscle mass.Not increasing muscle mass.Therefore,your muscle/fat ratio will increase.

body
12-30-2001, 04:52 PM
getting cut does screw with your metabolism as its not a natural thing to do.
loosing body fat is different. but to get cut you have to dehydrate as well. and a cut person looks a lot different to some one who has been on a fat loss diet.

HighlyFanatic
12-30-2001, 04:57 PM
Originally posted by Wizard
Right.Your goal should be to get rid of the fat you gained during bulking while preserving your muscle mass.Not increasing muscle mass.Therefore,your muscle/fat ratio will increase.

ahh perfect, i c