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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Some Questions Regarding My Attempt At Cutting!

My Stats:

Age - 21
Height - 5,10"
Weight - 252lbs
Bodyfat - Around 18-20%
Experience - 6 Years
AAS Use - Did one cycle of Test-E & Nolva a few months back
Medical Conditions - Insulin Dependent Diabetic

Goals:

To get down to around 13% bodyfat or at least down to a bodyfat where my stomach is "flat" as opposed to sticking out. I'm not even bothered about seeing my abs, I just want my stomach to be flat/not have a gut anymore. I want to be able to walk around without my top on without feeling embarassed, because at the moment I'm extremely shy about going to the beach, going swimming, or even walking around the house without a top on etc. I'd also like to keep as much muscle as I possibly can whilst reducing bodyfat.

Questions:

- I am going to be starting my cut tomorrow, and was thinking of reducing my carbs each meal by around half & replacing them with a lot of vegetables instead. Is this a decent approach to get started?

- Do I need to measure/weigh everything out at the start, or can my goals be achieved from just reducing the amount of calories I've been taking in whilst keeping protein high?

- I was going to start a 5x5 program training 3x per week in order to keep as much strength as I can whilst on the cut, so that my motivation stats as high as possible. What do you think about this?

- I was thinking of doing HIIT as cardio in order to keep muscle loss/breakdown at a minimum & to help with the fat loss. I'm just not sure WHEN to do it. Would doing it for 15-20 mins straight after a workout be optimal? I hear this is a good time because your glycogen stores have been used up during the weight lifting session, therefore the cardio will be using fat as energy as opposed to the carbs stored in your body. Although, this is just what I've heard.

- How long would you say I'd need to cut for in order to drop down from 20%-13% whilst preserving as much muscle as possible? I figured 13% was the around the right percentage where I'd have a flat stomach but if I'm wrong, please let me know, thanks.

Concerns:

I can easily do the eating less etc but my biggest concern BY FAR is the fact that I may lose a lot of my hard earned muscle during my cut. This is what has prevented me from cutting in the past, and made me go back to just "clean bulking" again. I've seen numerous cases where people have begun a cutting cycle only to get a few months down the line with a hell of a lot of muscle as well as fat lost, which is NOT what I'm aiming for. I have purchased a Thermogenic supplement & some EFA's in order to aid my fat loss, and I have also bought some Creatine to help preserve muscle mass whilst on the cut. What else should I be doing in order to make sure I preserve as much muscle as possible whilst losing fat at the same time?


Thanks a lot in advance, I really appreciate any help.
 
Did you post up some diet specifics a while back? If I remember correctly you were eating a large amount of high glycemic carbs. White rice, potatoes, bread, etc. I would start first and foremost by figuring out your BMR and caloric requirements and eliminating any high GI carbs from your diet. Replace all of those carbs with veggies. Broccoli, asparagus, green beans, spinach, cabbage, etc. Only eat those high glycemic carbs around your workout.

Keep your protein intake high and don't be afraid of red meat. Make sure you eat lean cuts of red meat though. Don't shy away from fats either. Roasted nuts, olive oil, avocados, and fish oil are a must.

Don't jump into all of this too soon either. The worse thing you can do is get too restrictive too fast. Slowly taper down your calories. Also I would avoid any fat loss supplements at first. I would rather let my diet and training get the fat loss going and use the stims once I hit a plateau.

Drink green tea. It is shown to raise your resting metabolic rate and aid in fatloss. I usually just throw two or three tea bags in a gallon jug and fill it up with water. I drink it all before I leave work. this is a sneaky way to get the benefits of green tea while making sure you drink plenty of water.
 
Did you post up some diet specifics a while back? If I remember correctly you were eating a large amount of high glycemic carbs. White rice, potatoes, bread, etc. I would start first and foremost by figuring out your BMR and caloric requirements and eliminating any high GI carbs from your diet. Replace all of those carbs with veggies. Broccoli, asparagus, green beans, spinach, cabbage, etc. Only eat those high glycemic carbs around your workout.

Keep your protein intake high and don't be afraid of red meat. Make sure you eat lean cuts of red meat though. Don't shy away from fats either. Roasted nuts, olive oil, avocados, and fish oil are a must.

Don't jump into all of this too soon either. The worse thing you can do is get too restrictive too fast. Slowly taper down your calories. Also I would avoid any fat loss supplements at first. I would rather let my diet and training get the fat loss going and use the stims once I hit a plateau.

Drink green tea. It is shown to raise your resting metabolic rate and aid in fatloss. I usually just throw two or three tea bags in a gallon jug and fill it up with water. I drink it all before I leave work. this is a sneaky way to get the benefits of green tea while making sure you drink plenty of water.

Yeah I usually eat a hell of a lot of things like white rice, white bread, white pasta etc. You said to figure out my caloric requirements, but this would mean that once I KNOW how many calories I need in order to lose weight, I'd have to start measuring every single thing out wouldn't it? This is another reason why I haven't stuck to a cut in the past.

Anyway, if possible could you provide me with a URL of somewhere that I can figure out how many calories I need per day in order to lose/maintain/gain weight? I tried searching in Google, but wasn't sure what to look for.

Thanks again.
 
There is a sticky at top of this forum with all the info needed to figure out your daily caloric requirements.

I bet you would see a huge difference in body comp just from replacing those high GI carbs with veggies and healthy fats.
 
Did you post up some diet specifics a while back? If I remember correctly you were eating a large amount of high glycemic carbs. White rice, potatoes, bread, etc. I would start first and foremost by figuring out your BMR and caloric requirements and eliminating any high GI carbs from your diet. Replace all of those carbs with veggies. Broccoli, asparagus, green beans, spinach, cabbage, etc. Only eat those high glycemic carbs around your workout.

Keep your protein intake high and don't be afraid of red meat. Make sure you eat lean cuts of red meat though. Don't shy away from fats either. Roasted nuts, olive oil, avocados, and fish oil are a must.

Don't jump into all of this too soon either. The worse thing you can do is get too restrictive too fast. Slowly taper down your calories. Also I would avoid any fat loss supplements at first. I would rather let my diet and training get the fat loss going and use the stims once I hit a plateau.

Drink green tea. It is shown to raise your resting metabolic rate and aid in fatloss. I usually just throw two or three tea bags in a gallon jug and fill it up with water. I drink it all before I leave work. this is a sneaky way to get the benefits of green tea while making sure you drink plenty of water.

Great idea. I'm using crystal light for flavoring my water right now. What brand of green tea are you using? Is it flavored in any way?

OP: listen to SL on this carb stuff. The only thing i would add is this, if you can't completely eliminate all of these higher GI carbs, at least implement a carb cuttoff at 6PM. IE, no starchy carbs after 6. Then .... do steady state cardio in the morning before eating. By cutting carbs at 6 you will put yourself in a more depleted state in the morning. Therefore your body will be using stored fat for energy. To keep from your feared muscle loss during this time, sip on 1 liter water with 15g BCAA during cardio. Hell, if you find some green tea you like throw that in. It would be perfect to burn some more fat and keep it burning into the morning.

And be sure to eat after the cardio.
 
I use either Salada or Lipton brand and I like the lemon flavors. A few of the lemon flavored bags add a nice hint of lemon to the water. Water is just too bland lol.
 
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