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BFGUITAR
02-18-2007, 12:04 AM
Well ive gotten slightly fat. Im going to be attempting my first cut within the next two weeks. I weigh about 187, 15-16% bf. My goal is to be about 175 by the summmer and hopefully be around 9% bf.

I know the summer is a long way away but considering this is my first cut, I think the extra time is needed.

I would like to knwo of your experiences with your first cut and what are some things you could help me with.

Built
02-18-2007, 12:34 AM
Well, I'm cutting now.

What can I tell you? Eat less and lift heavy! ;)

Got a plan?

BFGUITAR
02-18-2007, 10:47 AM
No plan at all.
Other than having to eat 500 calories or less per week, I dont know what else I can do.

Ive heard about carb cycling but I dont know what that is exactly.
As well, im thinking of incorporating HIIT into my cutting schedule. I enjoy swimming so ill probably do it in the water.

But first of all, are my goals reasonable? (Keep in mind im about 5'10-11

McVein
02-18-2007, 10:54 AM
500 cals or less per week??? huh

BFGUITAR
02-18-2007, 10:59 AM
Sorry meant to say per day.

Its an early morning :P

McVein
02-18-2007, 11:00 AM
500 cals a day?.............are you serious

BFGUITAR
02-18-2007, 11:08 AM
Eat 500 calories less than maintainance.
Again, an early morning it is lol.

McVein
02-18-2007, 11:11 AM
what is your maintenance? and how much over have you been eating whilst bulking, just curious

BFGUITAR
02-18-2007, 11:43 AM
My maintainance is around 3500-3700 calories a day. I have probably been eating upwards of 4500. Really most of the fat has just compounded over the past 5 months of my bulk. Im not suprised that I have a bit of a tummy now.

I gained 45 pounds overall, so some of it is bound to be fat (went from 145 to almost 190). My BF % before was around 14% so I didnt gain that much fat.

Built
02-18-2007, 12:51 PM
If your maintenance is 3500 a day, you should be able to comfortably drop 700 cals a day for your cut.

Rock Steady
02-18-2007, 01:57 PM
What can I tell you? Eat less and lift heavy! ;)


Hey MariAnne - question about this. By lifting heavy, I'm forced to assume that TUT is greatly reduced on a cut. Is this the case? Hope your cut has been going well.

BFGUITAR
02-18-2007, 02:01 PM
But if I incorporate HIIT, how should my eating habits change?

Built
02-18-2007, 04:51 PM
But if I incorporate HIIT, how should my eating habits change?

Read "How to do cardio if you MUST" - I discuss how to feed different intensities of cardio.

Vapour Trails
02-20-2007, 12:04 PM
Ultimate Diet 2.0.

It's way harder than any other diet you are considering, but the results are amazing. It'll make a man out of you.

BFGUITAR
02-20-2007, 01:12 PM
Ultimate Diet 2.0.

It's way harder than any other diet you are considering, but the results are amazing. It'll make a man out of you.

Yes?
How so?
Can you explain to me about the diet?

And I think the only thing that can make a man out of anyone is:

1) Shoot an animal
2) Have tesiticals
3) Eat a large pizza and ask for another

But ill give your diet a try :P

Vapour Trails
02-20-2007, 07:31 PM
It's a cyclical diet plan and a book by Lyle McDonald. I can give a brief overview but you will need to buy the book for all the specifics.

The goal is maximal fat loss while maintaining or gaining muscle. It's a 7 day cycle.

Mon/Tues:
Diet: 50% maintenance cals, low carbs, low fat, high protein
Exercise: Depletion workouts, high volume, high rep training to deplete glycogen. This is really miserable, hence the man comment, but my GF can manage it, so I guess I shouldn't talk.
Wed: Cardio Optional, same diet as monday
Thursday: same diet as before up until tension workout, which is a full body, low volume workout with medium rep ranges. Immediately after you begin carb loading.
Friday: Continue carb loading and rest
Sat: Power workout, full body, low volume, low rep heavy training. Diet is maintenance or slight deficit.
Sunday: rest, diet maintenance or slight deficit.

This cycle takes advantage of some physiological tricks, which I won't go into because you need to buy the book.
You can expect 1-1.5 lbs of fat lost per week.

Optimum08
02-21-2007, 06:18 AM
"conditioning" training aka glycogen depletion is probably one of the worst things ever. for me at least, its just miserable.