Bodybuilders come hither: Need help with cutting

[Captain_Ahab 5,000+ posts]

Well I am in the best shape of my life and have decided to try and get the ripped look for the first time ever.. I have no idea about my current bf% ..I am 5'7" and weigh 180 pounds.. I am decently bulked.. For the first time in my life my abs are actually starting to become visible.. I would guess im around 18% bodyfat or so..But I really have no clue.. I just want my abs to begin to show more and all of that..

I have never cut before and do not really know how to start..I have read a lot but want to know what has worked for yall.. I currently do no cardio, just strength train.. I do not want to lose any muscle size while i cut though..I will still work out every day just like I do now... I currently ingest on average around 2,100 calories a day..

Any help?

Click to read more...

 

[iceteebone 5,000+ posts]

http://forum.bodybuilding.com/

 

[luvinthebass 5,000+ posts]

cutting is fun

i would eat 10 x my bodyweight and you'lll notice the fat melt off and more defining muscle as days go buy, it can also make you very drowsy so be sure to drink alot of water too

 

[snb778 5,000+ posts]

someone else just posted a similar thread, im sure you can find everything you will need in there, buthere is what I said..

ALL NATURALLLL... I lost almost 30 lbs in the last 3-4 months..and I wasnt to overweight to begin with. I am 5'5", was almost 170...I am not almost 140 and in the best shape of my life...I run bout 3 times a week. 4-6 miles a day...I lift about 3...I shoot for 4 though.

My friend is 5'4", weighs 140-145 like me.. .He just put up his personal best of 260 the other day.. ALL NATURALLL also...he uses 80LB dumb-bells for dumb-bell press....

I havent read of 1 supplement on the market that isnt ALL NATURAL that doesnt have side-effects of some sort, whether it be RED SHEIT, diahrea, nausea, dehydration....anything and everything else that they cause. Believe me, I read into it a lot because I was on a roll and just wanted to get ripped...Just bust your ass and watch your diet and you shouldnt have a problem....BIGGEST COMPONENT OF GETTING INTO SHAPE is watching your diet.

What I have done is take natural supplements to increase my metabolism, while watching my diet...now that its up pretty high, I got something with a lot of EGCG in it to calm my appetite....Get the HOODIA with EGCG...works great so far.

Again man... 3-4 months, almost 30 lbs and in the best shape of my life...not to shabby.

P.S. someone buy my TCAB!

 

[Captain_Ahab 5,000+ posts]

Not really a similar thread..I already have plenty of strength and muscle size..I just want to retain what I have while getting ripped..

 

[jimmclrk1 10+ year member]

Down the highway, not across the street.

 

[PV Audio 5,000+ posts]

The most important thing nis diet. I have been cutting for a few weeks and without losing much muscle mass, I've gone from 223 to 205. It's about what you eat, and more importantly, how much you eat. If you can get into the mindset of not eating junk food and snacks that are bad, you'll have more progress than you can imagine. You won't be hungry either. As of now, my diet consists of a strawberry and banana smoothie for breakfast with flax seed oil and oats blended in. Lunch is usually some form of turkey, chicken or tuna, and dinner is much the same. If I have snacks, it's usually some cocktail shrimp or saltines. Only eat food that you can actually USE. Shoot for around 1g of protein per pound of body weight. Head out to the gym or roads and get in cardio. Keep in mind: running burns calories, but eats muscle as well. You need low heart rate sustained exercise to burn off fat. I've found it's much like quitting a drug. The first few days of the cycle are hard since you want to eat the same **** you did, but you'll eventually get a hold of it.

 

[PV Audio 5,000+ posts]

And don't fall for those stupid supplements. The only supplements you need are diet shifts, helpful oils (fish oil, flax seed oil, Sesamin, etc) and protein shakes if you wish. Don't rely on the protein shakes for dietary reasons though, as they are quick metabolizing unlike tuna and chicken which are sustained proteins.

 

[perfecxionX 10+ year member]

http://forum.bodybuilding.com/

that place is such a joke. dont go there

 

[Captain_Ahab 5,000+ posts]

I got plenty built on my own without the aid of anything but free weights..But i now do take 2 protein shakes a day and creatine gluconate..

As for the cardio...How much is worthy?

 

[regal8r 5,000+ posts]

help with cutting?

lol

 

[iceteebone 5,000+ posts]

that place is such a joke. dont go there

do enlighten us

 

[snb778 5,000+ posts]

And don't fall for those stupid supplements. The only supplements you need are diet shifts, helpful oils (fish oil, flax seed oil, Sesamin, etc) and protein shakes if you wish. Don't rely on the protein shakes for dietary reasons though, as they are quick metabolizing unlike tuna and chicken which are sustained proteins.

HOODIA/w/green tea products are pretty safe and natural..that is what/all I will take...The green tea is the way to go...got tons of anti-oxidants. I drink about 3 cups a day....helps sustain apetite a little bit, and some good vitamins to go along with it.

My new fad is these Japanese Edamame beans....got like 10G of protein per 1/2 cup...like 120 cals (my bro is singing in the basement right now and its so annoying!!! had to add that in there)....They are almost like green beans, except you cant really eat the outer shell, which I see as a benefit because it just takes longer to eat....tricks your mind into thinking your eating more. http://www.evergreenseeds.com/edsoyed.html

.02 cents

 

[luvinthebass 5,000+ posts]

cuttin fat

 

[PV Audio 5,000+ posts]

Edamame is not new, it's been around for hundreds if not thousands of years lol.

And hoodia and green tea extract are also worthless. Losing weight is simple: spend more energy than you ingest everyday and your body will use itself as fuel. If you want the benefits of green tea, drink green tea. It fills you up as it is.

 

[tapout 5,000+ posts]

This was my cutting diet. Worst 12 weeks of my life.Have it on wordpad but the file is to big to upload so I c/p. Remember that my normal calorie intake is 7000 daily during contest time. I hover around 260 but after 12 weeks of this crap I was 225 @ 8%. I can email it to you to make it easier to read.

Day #1

6:00-6:30

Meal #1 Carb Calories Prot. Calories Fat Calories Totals

Prot. Shake 16 92 18 126

2/3 cp Oatmeal 144 26 30 200

4 Eggs 16 96 162 274

8oz. Milk (skim) 52 32 0 84

Meal Tot.--684

9:00 Meal #2

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

11:00 Meal #3

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

1:00 Meal #4

6oz. Chicken 0 132 14 146

Protein Shake 16 92 18 126

Yogurt 56 28 0 84

Meal Tot. 356

3:30-4:00

Meal # 5

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot. 380.5

8:00 PWO meal

Protein Shake 16 92 18 126

8:30-9:00

Meal #7

½ cp. Rice (brown) 132 16 9 157

10 oz chicken 0 220 22.5 242.5

Milk (16 oz) 104 64 0 168

Broc. - - - -

Tot. 567.5

Day totals Carb Calories Prot. Calories Fat Calories Totals

824 1500 342 2666

Percentages 31% 56% 13%

Day #2

Meal #1 6:00-6:30

Prot. Shake 16 92 18 126

2/3 cp Oatmeal 144 26 30 200

3 Eggs 12 72 121.5 205.5

8oz. Milk (skim) 52 32 0 84

Meal Tot.615.5

Meal #2 9:00

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot.380.5

Meal #3 11:00

6oz. Chicken 0 132 14 146

Yogurt 56 28 0 84

Meal Tot. 230

Meal #4 1:00

8oz. Chicken - 176 18 194

Broc. - - - -

½ cp. Rice (brown) 132 16 9 157

Prot. Shake 16 92 18 126

Meal Tot. 477

Meal #5 4:00

6oz. Chicken 0 132 14 146

Meal Tot. 146

Meal #6 8:00

PWO Shake 16 92 18 126

Meal Tot. 126

Meal #7 8:30-9:00

8oz. Chicken - 176 18 194

Broc. - - - -

8oz. Milk (skim) 52 32 0 84

Meal Tot. 278

Day totals Carb Calories Prot. Calories Fat Calories Totals

556 1396 301 2253

Percentages 25% 62% 13%

Days 3 & 4

Meal #1 6-6:30

Prot. Shake 16 92 18 126

1/3 cp. Oatmeal 72 13 15 100

3 eggs 12 72 121.5 205.5

8oz. Milk (skim) 52 32 0 84

Meal Tot.515.5

Meal #2 10:00

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

Meal #3 1:00

6oz. Chicken 0 132 14 146

Yogurt 56 28 0 84

Prot. Shake 16 92 18 126

Meal Tot.356

Meal #4 4:00

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot.380.5

Meal #5 8:00

PWO Shake 16 92 18 126

Meal Tot. 126

Meal #6

¼ cp rice (brown) 66 8 4.5 78.5

7oz chicken 0 154 16 170

Broc. - - - -

Meal Tot.248.5

Day totals Carb Calories Prot. Calories Fat Calories Totals

472 1196 252.5 1902

Percentages 25% 61% 14%

 

[bigbangtheory 5,000+ posts]

This was my cutting diet. Worst 12 weeks of my life.Have it on wordpad but the file is to big to upload so I c/p. Remember that my normal calorie intake is 7000 daily during contest time. I hover around 260 but after 12 weeks of this crap I was 225 @ 8%. I can email it to you to make it easier to read.
Day #1

6:00-6:30

Meal #1 Carb Calories Prot. Calories Fat Calories Totals

Prot. Shake 16 92 18 126

2/3 cp Oatmeal 144 26 30 200

4 Eggs 16 96 162 274

8oz. Milk (skim) 52 32 0 84

Meal Tot.--684

9:00 Meal #2

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

11:00 Meal #3

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

1:00 Meal #4

6oz. Chicken 0 132 14 146

Protein Shake 16 92 18 126

Yogurt 56 28 0 84

Meal Tot. 356

3:30-4:00

Meal # 5

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot. 380.5

8:00 PWO meal

Protein Shake 16 92 18 126

8:30-9:00

Meal #7

½ cp. Rice (brown) 132 16 9 157

10 oz chicken 0 220 22.5 242.5

Milk (16 oz) 104 64 0 168

Broc. - - - -

Tot. 567.5

Day totals Carb Calories Prot. Calories Fat Calories Totals

824 1500 342 2666

Percentages 31% 56% 13%

Day #2

Meal #1 6:00-6:30

Prot. Shake 16 92 18 126

2/3 cp Oatmeal 144 26 30 200

3 Eggs 12 72 121.5 205.5

8oz. Milk (skim) 52 32 0 84

Meal Tot.615.5

Meal #2 9:00

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot.380.5

Meal #3 11:00

6oz. Chicken 0 132 14 146

Yogurt 56 28 0 84

Meal Tot. 230

Meal #4 1:00

8oz. Chicken - 176 18 194

Broc. - - - -

½ cp. Rice (brown) 132 16 9 157

Prot. Shake 16 92 18 126

Meal Tot. 477

Meal #5 4:00

6oz. Chicken 0 132 14 146

Meal Tot. 146

Meal #6 8:00

PWO Shake 16 92 18 126

Meal Tot. 126

Meal #7 8:30-9:00

8oz. Chicken - 176 18 194

Broc. - - - -

8oz. Milk (skim) 52 32 0 84

Meal Tot. 278

Day totals Carb Calories Prot. Calories Fat Calories Totals

556 1396 301 2253

Percentages 25% 62% 13%

Days 3 & 4

Meal #1 6-6:30

Prot. Shake 16 92 18 126

1/3 cp. Oatmeal 72 13 15 100

3 eggs 12 72 121.5 205.5

8oz. Milk (skim) 52 32 0 84

Meal Tot.515.5

Meal #2 10:00

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

Meal #3 1:00

6oz. Chicken 0 132 14 146

Yogurt 56 28 0 84

Prot. Shake 16 92 18 126

Meal Tot.356

Meal #4 4:00

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot.380.5

Meal #5 8:00

PWO Shake 16 92 18 126

Meal Tot. 126

Meal #6

¼ cp rice (brown) 66 8 4.5 78.5

7oz chicken 0 154 16 170

Broc. - - - -

Meal Tot.248.5

Day totals Carb Calories Prot. Calories Fat Calories Totals

472 1196 252.5 1902

Percentages 25% 61% 14%

Wow dude, I would be going absoutley nutz!

 

[Captain_Ahab 5,000+ posts]

That diet definitely took dedication..I ain't got a problem dedicating my time to working out...But this cutting thing is a bit harder

 

[PV Audio 5,000+ posts]

It really isn't difficult at all as long as you have time to eat. That's what I'm doing right now. The main thing to see is the serving size. You cannot imagine what a serving size of pasta is versus what you get at a restaurant. You literally might end up eating 10x the serving size.

 

[Captain_Ahab 5,000+ posts]

How many meals a day do you need to eat when cutting???

I honestly don't follow a very strict diet..I just refrain from junk food and sweets.. And my caloric intake probably isn't as high as it should be when strength training...