Contest prep question

[vgundam21]

Quick question....

I'm starting a cut really soon and I need some advice. I'm 5'11", 205 lbs and I estimate to be about 19-20% BF. I am going to be following Kris Gethin's 12 week trainer EXACTLY (diet, supplements, excersises, etc) The only problem is, I'm not sure if 12 weeks is going to be enough time considering I'll probably need to drop 35-40 lbs. I need to be done by June 1st (a friday) and I am thinking about starting this friday instead (would give me 16 weeks). Can anyone give me any feedback? This is my first serious cut and I am 110% commited to it but I am seriously worried about finishing too early and peaking out before June 1st. After I finish this I plan on going back to a super clean bulking diet so that I never get my BF up this high again.

Anyways, thanks in advance for the help.

[fltallpaul]

Quick question....

I'm starting a cut really soon and I need some advice. I'm 5'11", 205 lbs and I estimate to be about 19-20% BF. I am going to be following Kris Gethin's 12 week trainer EXACTLY (diet, supplements, excersises, etc) The only problem is, I'm not sure if 12 weeks is going to be enough time considering I'll probably need to drop 35-40 lbs. I need to be done by June 1st (a friday) and I am thinking about starting this friday instead (would give me 16 weeks). Can anyone give me any feedback? This is my first serious cut and I am 110% commited to it but I am seriously worried about finishing too early and peaking out before June 1st. After I finish this I plan on going back to a super clean bulking diet so that I never get my BF up this high again.

Anyways, thanks in advance for the help.

I think a realistic goal for a 12 week program would be 15-18lbs of fat lost. I am not familiar with Kris Gethin's program with regards to diet but I have never had much success with cookie cutter diets. I did have alot of success using Layne's Pre Contest article he wrote and plugging in my numbers from there. I would start as soon as possible though. 4 weeks can make a world of difference with learning how your body responds.

Good luck.

[vgundam21]

Thanks, I'll start this week then.

[Agostage]

I would start now, if you reach your goal early then you rock that much more.

[vgundam21]

Yeah, I really think I'll need the full 16 weeks. Getting done early is better than not being done in time. I started weightlifting 2 1/2 years ago at 130 lbs and I weigh 205 now. Unfortunately I never had anyone to teach me about how to eat and diet properly. After this cut I will slowly reintroduce calories back into my diet and will be doing a very clean bulk so that my BF doesn't hit this level again. I've gotten super strong but it really sucks having this much extra fat on you.

[Barn01]

The simple answer is this ... Guesstimate the lbs of fat you have to lose and number of weeks you have to prep. Now you have a loss/week goal. Is that the real number NO ... it's likely that you aren't considering the muscle loss factor and that it's harder as you get leaner. So best approach is to take your total fat # and add 10% for muscle loss and under estimating. Then curve your loss rate with months out. If you need to drop more than 1lbs/week then get on the horse early and start at 3lbs/wk ... then 2lbs/wk ... then 1lbs/wk ... but do the math first so you don't get caught. And remember this is only a guideline. Nothing in this industry is written in stone.