Advice on cutting (Secrets of the trade?)

[EnigmaticShawn]

Hey guys, I'm shawn. 5'9 200lbs and ashamed. Ive been out of high school for 2 years now and have gained 40lbs. I want to see my 160 again. I have read around the forums and found a lot of useful info, just would like some specifics answered now.

I read in another thread that it's bad to drink fruit juice during the cutting / losing fat process? What else is there I should know like that?

Thank you for all info that answers my question and more!!

[Jules Verne]

Nothing is 'good' or 'bad'. some people will cut just fine drinking juice.

The thing to consider is that you have X number of calories to 'play' with (X being ~500kcal below maintenance) and you have to decide how you are going to portion them out.

Things to consider are how full do you feel - can you control cravings etc...and maintain the calorie deficit?
Are you eating enough nutritionally to maintain muscle? Usually enough protein and fats, but also enough carbs and at the right times to maintain lifting intensity (if not doing keto).
Are you eating a good balance of foods to maintain health (may or may not be important for you).

For me, when I'm cutting, I'm trying to get below 10% at least. With the routine I have and low calories I'm on I cannot 'afford' to drink calories - that includes protein shakes. I will get very hungry and have more tendency to overeat.

I usually also have to go lower fat than would be generally recommended for the last few weeks or so to maintain protein intake, control hunger and yet eat enough carbs to keep up lifting intensity and overall energy.

[crupiea]

Come on man, you are going to have to do some research on your own. Just read the stickys and other posts here and you will get everything you need.

Cliffs-

Figure out calories needed

Eat 5-6 meals per day

Workout

[Nutir]

Originally Posted by crupiea

Eat 5-6 meals per day

Not needed.


Other than that, Jules Vernes' (nice name ) answer is good.

About juice, as said, if you start drinking that much calories, it's going to be hard to keep a good deficit (at least it was for me when I tried..). Also, a lot of juice has a crapload of sugar (-> calories) in it.


In my case, the best solution was to go for a keto diet.

[johnnygun207]

hey man. i just started cuttinng too. had trouble controlling the cravings.. you might not be down with this.. but look up the EC Stack (BronkAid + NoDOz) it's basiclly the old EC stack that is banned now... it's working great for me. you got any questions about diet, go ahead and message me man. good luck.

[buffryan45]

i gained like 30 pounds right out of school too. the first thing is to definatley get your diet under control. eat 5-6 times a day, that helps alot. cut out most refined sugar/ non-diet pop. eat healthy foods. then start getting more active, going for walks/runs/rides. then hit the weights. at 19-20 you will really drop weight faster than most. so don't worry about fat burners like eca untill you get to a plateau.

[EnigmaticShawn]

Thank you guys, everything was really helpful. I'll deffinatly be a regular here now. I've decided to take out a couple food items that i normally eat and replace them with a more healthy choice. Instead of eating cereal in the morning i'm going to eat oats with soy milk. And I'll also completly stop soda intake. We'll see what happens over the next month.


THANKS AGAIN!

[Testicularity]

5-6 meals per day? lol, i love the bro-ology going on, on thee forums. check the warrior diet, and modify it to 3 square meals per day.

[Nutir]

Originally Posted by Testicularity

5-6 meals per day? lol, i love the bro-ology going on, on thee forums. check the warrior diet, and modify it to 3 square meals per day.

The only upside I see to 5-6 meals a day is to control craving&hunger.

[TulsaCoker]

That's how I got started on my path, first went the sodas. Next started walking every evening for about an hour. Cut out the fried foods and started to eat salads with meat and light dressing two times a week for dinner. Started to have oatmeal for breakfast, and really started to eat stemmed veggies. Then after the pounds started to drop (about 1-2 lbs. per week) I started to lift weights three times a week. Before I knew it I had lost 25 pounds (180 down to 150 ish)

[LiveForDaPamp]

Originally Posted by EnigmaticShawn

Hey guys, I'm shawn. 5'9 200lbs and ashamed. Ive been out of high school for 2 years now and have gained 40lbs. I want to see my 160 again. I have read around the forums and found a lot of useful info, just would like some specifics answered now.

I read in another thread that it's bad to drink fruit juice during the cutting / losing fat process? What else is there I should know like that?

Thank you for all info that answers my question and more!!

Create a 500 calorie deficit and stick to your macros. Simple as that.
And about the juice... It's just empty calories. I'm always starving on a cut, so all I drink is water so I can eat MORE real food... If you get hungry and you've almost hit your macros for the day, eat some green veggies.

[Testicularity]

Originally Posted by Nutir

The only upside I see to 5-6 meals a day is to control craving&hunger.

yeah exactly. i never feel hungry regardless. as long as i have one meal per day i will never be hungry. however i know this is not the best, so i take in 3 meals a day at least. high protein, high fat, low carbohydrate.

[EnigmaticShawn]

-Jots down everything in my notepad and nods- Thanks!

I'll keep refreshing this page every now and then, if there is anything else i should know let it flow!

[workouteatsleep]

I have found that eating good carbs in the AM is a good way to fend off cravings... I interpret cravings as not eating enough good carbs... something to do with insulin levels.

I don't do oatmeal... it makes me bloated... in the AM... try egg whites with a natural bread. I like dimphelmeyers (sp?) it's the best and healthiest! 2 slices with organic peanut butter... seems to be a good carb choice for me that doesn't bloat.

Good Luck!

Also make sure you get healty fats too! You will have to do some trial and error to see what works best for you. Persistence is key!

[malcontent]

Just to echo Jules, pick a daily caloric goal (10-12 x bodyweight is a good starting point, adjust as needed), get them in through out the day as works for you, workout. Anything else is just details and not needed unless you're competing.