Switch from Bulking to Cutting

[mauneyra]

Hey guys, after months of bulking I've decided to start cutting since I want to lose the fat in my abdominal area. This will be the first time i will be cutting so i have some questions:

1. Should I continue to lift heavy (3 sets of 6-8 reps)?

2. Should I eat 3 meals instead of the 5 meals I'm currently having?
- Breakfast: cornflakes+yogurt or eggs with wheat toast
- Lunch: salad + rice and chicken or legumes
- Dinner: same as lunch

3. Should i continue to push myself when lifting? I currently try to add at least 5-10 pounds for the last rep in most of my exercises

4. How many times a week should i do cardio? I hit the gym about 4 times a week (chest/bi, tri/back, should/forearms, legs/abs)

5. Any other recommendations to maintain as much muscle mass as i can while losing the excess fat?

Thanks!

[mauneyra]

forgot to add that im 5'7 and weight 176 with approx 20% fat

thanks.

[PhiSig2298]

1. Yes keep lifting heavy.. Your routines shouldn't change that much when it comes to lifting.

2. # of meals means nothing... Make sure you hit your macros whether it be 1 meal or 8 meals

[PhiSig2298]

1 and 3 are one in the same...

4. Depends on how many calories you plan on cutting in your diet. Some do light cardio on lifting days and moderate/intense cardio on off days and others do opposite. Just depends on how it fits into your schedule.

[mugen727]

When on a cut you actually want to increase the # of meals you have, about 6-8 meals a day. Key is the moderation, as with each meal you have is smaller and keeps you from feeling too hungry. People recommend cutting 500 calories a day at most, 7 days a week which equals 1 lb.

[PhiSig2298]

When on a cut you actually want to increase the # of meals you have, about 6-8 meals a day. Key is the moderation, as with each meal you have is smaller and keeps you from feeling too hungry. People recommend cutting 500 calories a day at most, 7 days a week which equals 1 lb.

WRONG! As long as he hits his cals/macros, He doesn't need to increase number of meals...

[Saintsqc]

Drink a lot of water (1 gallon is good). Dont do excessive cardio. Some cardio (I do 20-30 min 4 to 5 times a week when im cutting) after lifting is good. Keep lifting heavy so you wont lose too much muscles. Eat at least 6 times a day with around 500 kcalories less than your metabolism. Eat a lot of protein, low carbs. Be patient.

[Saintsqc]

WRONG! As long as he hits his cals/macros, He doesn't need to increase number of meals...

I find it easier to eat small meals whenever u feel hungry instead of 3 of 4 meals in the day.

[PhiSig2298]

I find it easier to eat small meals whenever u feel hungry instead of 3 of 4 meals in the day.

YOU may find it easier but others don't... There's been a lot of people make amazing cuts while doing IF and the warrior diet which are somewhat similar.

It's not necessary to eat all day long. If he can fit his cals/macros in a 6-8 hour window, more power to him!

[mugen727]

WRONG! As long as he hits his cals/macros, He doesn't need to increase number of meals...

I'm just giving him my 2 cents buddy since I'm on a cut right now and lost 10lbs over 2 months with 6-8 smalls meals which attribute hitting the daily macros

[PhiSig2298]

I'm just giving him my 2 cents buddy since I'm on a cut right now and lost 10lbs over 2 months with 6-8 smalls meals which attribute hitting the daily macros

Congrats on the current cut! Like I said above, some people can do the "eat every 3 hour" thing and others prefer the 6-8 hour window

[mauneyra]

thanks for the feedback guys i really appreciate it-

once i get back to college im guessing my schedules gonna be packed so would it be fine if i hit the gym 3-4 times a week (morning-afternoon) and do 3 times a week HIIT (cardio) at nights?

[mauneyra]

forgot to add that i always have a whey protein shake (50g protein) after i hit the gym. should i also have one after cardio or increase my intake of whey protein throughout the day?

[PeterGibbons316]

Easiest way to do a cut is to only change your diet. Your lifts will likely suffer, but try to keep your routine and progression the same as when you were bulking.

[kusok]

1- Reduce volume and frequency as needed to keep ALL the same weight on the bar.

2- doesn't matter. (Looks like your calories are too low and your diet is boring and probably very deficient in many ways. What r ur macros like?)

3- see #1

4- your split is bad, hit each muscle group 2x per week. Cardio 3x per week 30 minutes at moderate intensity.

5- Do it slowly. 0.5 per week, no more. Maintain ALL lifts. If not maintaining all strength increase rest or calories, or both.

[mauneyra]

1- Reduce volume and frequency as needed to keep ALL the same weight on the bar.

2- doesn't matter. (Looks like your calories are too low and your diet is boring and probably very deficient in many ways. What r ur macros like?)

3- see #1

4- your split is bad, hit each muscle group 2x per week. Cardio 3x per week 30 minutes at moderate intensity.

5- Do it slowly. 0.5 per week, no more. Maintain ALL lifts. If not maintaining all strength increase rest or calories, or both.

Thanks for the feedback..

1-By reducing volume and frequency what do you mean? increasing rest time between lifts?

2-Since im still livng at home with my parents i just eat what is made for lunch/dinner. i calculated that approx i ate2500 cals (300g carbs, 170 prot, 45 fat) while bulking. Im 5'7 and weigh 172 pounds apporx

4- Would you recommend me a new split? I can hit the gym 4-5 times a week and do cardios at nights

**Should i have more whey protein now that im cutting? Should i have a shake after cardio cause i normally only have 50g right after hitting the gym..

again thanks