New Cutting Guide

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Hi guys, for anyone who's interested, I just posted a new cutting guide on the sticky noob thread. Feedback is welcome!
http://forum.bodybuilding.com/showpo...postcount=1305

[fishscale4sale]

Awesome thanks! I read your first one and have been following it religiously!

[caa5000]

I like the "don't take it too seriously part". I used to freak out if i didn't lose weight for a week, if I went over my daily budget I'd freak etc. For the past couple months I took a very lax way of losing weight. I keep a very *rough* count of my cals and if I'm still hungry, who cares, I'll eat something. What's the difference if you're 13% or 11% BF and date x? Keep a steady weight loss and a good diet and you'll keep your sanity. I estimate my daily deficit is around 800 for 5 or 6 days a week then I just have fun with my last (making healthy decisions) and I'm sure I go over my 4k maintenence. Hell with all that beer and booze I'm sure it's well over maintenence. Still losing more then enough weight.

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Originally Posted by fishscale4sale

Awesome thanks! I read your first one and have been following it religiously!

Thanks man!

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Originally Posted by caa5000

I like the "don't take it too seriously part". I used to freak out if i didn't lose weight for a week, if I went over my daily budget I'd freak etc. For the past couple months I took a very lax way of losing weight. I keep a very *rough* count of my cals and if I'm still hungry, who cares, I'll eat something. What's the difference if you're 13% or 11% BF and date x? Keep a steady weight loss and a good diet and you'll keep your sanity. I estimate my daily deficit is around 800 for 5 or 6 days a week then I just have fun with my last (making healthy decisions) and I'm sure I go over my 4k maintenence. Hell with all that beer and booze I'm sure it's well over maintenence. Still losing more then enough weight.

Yeah, my guess is that many people fail because they invest too much emotion into the whole thing. It's really only about eating a little less and slowly losing weight.

[Spacehead]

Good stuff.

When everything else is covered in very good discipline , then fat burners and different protein supplements are good to add there.

[Spacehead]

Good thorough guide. Supplements come into the game when everything else is made right.

[blkbelt42]

Nice read........Your avi tells me you
know how to cut!! Lookin good man.

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Originally Posted by Spacehead

Good stuff.
When everything else is covered in very good discipline , then fat burners and different protein supplements are good to add there.

Originally Posted by Spacehead

Good thorough guide. Supplements come into the game when everything else is made right.

Yeah, I am not against protein supps and fat burners at all. The point made in the guide is just that they are not essential but rather tools of convenience.

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Originally Posted by KENKONG

Nice read........Your avi tells me you
know how to cut!! Lookin good man.

Thanks bro!

[1983Sherlock]

Originally Posted by caa5000

I like the "don't take it too seriously part". I used to freak out if i didn't lose weight for a week, if I went over my daily budget I'd freak etc. For the past couple months I took a very lax way of losing weight. I keep a very *rough* count of my cals and if I'm still hungry, who cares, I'll eat something. What's the difference if you're 13% or 11% BF and date x? Keep a steady weight loss and a good diet and you'll keep your sanity. I estimate my daily deficit is around 800 for 5 or 6 days a week then I just have fun with my last (making healthy decisions) and I'm sure I go over my 4k maintenence. Hell with all that beer and booze I'm sure it's well over maintenence. Still losing more then enough weight.

couldn't agree more! I really like Wave's no BS approach, just stick to the rules and do your best. it's good to know that its not suicide watch time if i miss the gym or have a glass of wine with my meal.

[caa5000]

yea I remember one time I went to a phillies game and I ordered a chicken cheesesteak because I was too afraid of steak going to the wrong places. After that, I was just like... pony up you pussy. lol. Never looked back since. While I may not be 8% BF or whatever in my goal time, I'll take where I'm at now and feeling good.

There is NOTHING WRONG eating what you want. Moderation. I like the 90% rule. 90% of meals are healthy.

[Spacehead]

wave_lenght...
so you don't like doing cardio? Are you doing any aerobic exercise? I wonder what your fitness level is.

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Originally Posted by 1983Sherlock

couldn't agree more! I really like Wave's no BS approach, just stick to the rules and do your best. it's good to know that its not suicide watch time if i miss the gym or have a glass of wine with my meal.

Originally Posted by caa5000

yea I remember one time I went to a phillies game and I ordered a chicken cheesesteak because I was too afraid of steak going to the wrong places. After that, I was just like... pony up you pussy. lol. Never looked back since. While I may not be 8% BF or whatever in my goal time, I'll take where I'm at now and feeling good.

There is NOTHING WRONG eating what you want. Moderation. I like the 90% rule. 90% of meals are healthy.

I agree to the above. However, even if someone wants to get to a specific weight in time, it is possible using a little bit of experience and adjustment of intake (as described in the guide) while still eating whatever one wants.

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Originally Posted by Spacehead

wave_lenght...
so you don't like doing cardio? Are you doing any aerobic exercise? I wonder what your fitness level is.

My take on cardio is this: if you have any kind of motivation to do cardio, other than improving your body composition, such as:

- joy in performing certain sports,
- improving your aerobic fitness,
- job requirements,
- beeing more comfortable with eating more and burning the calories again,
- etc.,

I see absolutely no reason why you shouldn't do it. Cardio is perfectly fine, my point is just that it has no advantages for the purpose of improving body composition over just eating less (on the same rate of weight loss).

Right now, I'm not doing any aerobic exercise other than what I automatically get through my strength training (some of it must always be considered aerobic). My fitness level if good enough to get through my workouts without problems. When summer time comes around, I will be doing some outdoor sports for fun though, like swimming or roller skating.

I know that many overweight people hate cardio. It makes no sense to tell them they have to do it, which in the end just leads to giving up on the fat loss thing alltogether.

[caa5000]

Agreed. I generally perform 2 types of cardio:

-for fun sports - bball, volleyball, soccer (which just HAPPENS to mean I get to eat more =) )
-running (which just HAPPENS to mean I get more leeway in my diet)

My theory is your body is only going to desire so much foods, if you make em healthy you surely won't approach the figure you'd need to gain weight unless you were trying (bulk). I burn about 4k/day, it's nearly impossible for me to stomach enough healthy foods to reach that figure. That deficit allows me to enjoy in other pleasures as they arise (beer, pizza etc).

If you have the discipline to not eat over your alloted calorie requirements, don't do cardio (unless you just like being able to run a couple miles at a time). The more 'excess' you eating you do, the more you should set it off with cardio. I agree 100% wave length.

[mance]

Interesting read. I'll have to incorporate some of this into my current cut.

[AtleastItried]

Very usefull guide! I may print it out and leave some of my friends a copy =P They're all on crazy pay diets that they insist are "the only way they can lose weight". It's nice to get it all laid out without the BS (both bull$#!% and bro science)!

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Originally Posted by caa5000

Agreed. I generally perform 2 types of cardio:

-for fun sports - bball, volleyball, soccer (which just HAPPENS to mean I get to eat more =) )
-running (which just HAPPENS to mean I get more leeway in my diet)

My theory is your body is only going to desire so much foods, if you make em healthy you surely won't approach the figure you'd need to gain weight unless you were trying (bulk). I burn about 4k/day, it's nearly impossible for me to stomach enough healthy foods to reach that figure. That deficit allows me to enjoy in other pleasures as they arise (beer, pizza etc).

If you have the discipline to not eat over your alloted calorie requirements, don't do cardio (unless you just like being able to run a couple miles at a time). The more 'excess' you eating you do, the more you should set it off with cardio. I agree 100% wave length.

Thanks man, that was exactly what I meant.

Originally Posted by mance

Interesting read. I'll have to incorporate some of this into my current cut.

Thanks and good luck!

Originally Posted by AtleastItried

Very usefull guide! I may print it out and leave some of my friends a copy =P They're all on crazy pay diets that they insist are "the only way they can lose weight". It's nice to get it all laid out without the BS (both bull$#!% and bro science)!

Thanks, and it's all free of charge!
At least noone will demand money back

[goodfella0729]

great outline for someone just starting out. very to the point and easy to follow for anyone. great job!

<----- i too dont do cardio but once a week (because i like keep my endurance up a little), my weight training is more than enough for me and i still lost a good amount of fat.

[jay24k]

Great read. Definetly something people should look at. Commend you for taking the time and reps for you man. Keep up the good work.

[b_white]

Originally Posted by Spacehead

wave_lenght...
so you don't like doing cardio? Are you doing any aerobic exercise? I wonder what your fitness level is.

I would have to actually find the report I read this weekend...it was actually in the March issue of Reader's Digest but the study they were reporting on basically stated that between 2 groups - one doing cardio, the other group adding weight training 2x/week - the group that added the weight training lost more weight and actually had better cardiovascular health than the other group.

And on a personal note - I've upped the intensity of my workouts and decreased the cardio (started March 09 with this).

In March I ran 1.5 miles in 12 minutes 13 seconds.

April I ran in 11 minutes 17 seconds - and only ran 2 times at the gym during the month of March.

[jay24k]

I agree but I think cardio has its place in a balanced enviroment. Doing weights can really get your heart pumping especially legs and imo do just as well of a job.

[SocratesTX]

Well done. My only suggestion to people is instead of weighing for weeks trying to figure out your intake requirements, just get tested and you can know from day one and start making progress sooner.

[Apollo.1]

Originally Posted by wave_length

Hi guys, for anyone who's interested, I just posted a new cutting guide on the sticky noob thread. Feedback is welcome!
http://forum.bodybuilding.com/showpo...postcount=1305

Nice job. Gotta ask, though- have you ever been overweight? And by that, I don't mean that you could only see a 4 pack instead of your usual 6. Have you ever been more than, say 35-40 lbs overweight?

Just curious what body type you have, so I can take that in to account when reading your advice.

Thanks

[Apollo.1]

Originally Posted by SocratesTX

Well done. My only suggestion to people is instead of weighing for weeks trying to figure out your intake requirements, just get tested and you can know from day one and start making progress sooner.

What tests are you referring to? How does one go about this?

[fitopia]

Nice work!

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Originally Posted by goodfella0729

great outline for someone just starting out. very to the point and easy to follow for anyone. great job!
<----- i too dont do cardio but once a week (because i like keep my endurance up a little), my weight training is more than enough for me and i still lost a good amount of fat.

Thanks!

Originally Posted by jay24k

Great read. Definetly something people should look at. Commend you for taking the time and reps for you man. Keep up the good work.

Thanks, glad I can help.

Originally Posted by b_white

I would have to actually find the report I read this weekend...it was actually in the March issue of Reader's Digest but the study they were reporting on basically stated that between 2 groups - one doing cardio, the other group adding weight training 2x/week - the group that added the weight training lost more weight and actually had better cardiovascular health than the other group.

And on a personal note - I've upped the intensity of my workouts and decreased the cardio (started March 09 with this).

In March I ran 1.5 miles in 12 minutes 13 seconds.

April I ran in 11 minutes 17 seconds - and only ran 2 times at the gym during the month of March.

Interesting, although it's not about aerobic vs. anaerobic training. The latter is always required anyway to preserve muscle mass. I'm pretty sure that there are advantages to doing both over just doing strength training. I just don't think there are advantages for body composition as long as rate of weight loss is maintained.

Originally Posted by jay24k

I agree but I think cardio has its place in a balanced enviroment. Doing weights can really get your heart pumping especially legs and imo do just as well of a job.

As mentioned before, I'm not against cardio at all. I don't think it's a requirement for cutting though.

Originally Posted by SocratesTX

Well done. My only suggestion to people is instead of weighing for weeks trying to figure out your intake requirements, just get tested and you can know from day one and start making progress sooner.

Yes, that's also possible or you can estimate using Robby99999's calculator referenced in the link section of the guide.
http://forum.bodybuilding.com/showth...hp?t=114980801

Originally Posted by Apollo.1

Nice job. Gotta ask, though- have you ever been overweight? And by that, I don't mean that you could only see a 4 pack instead of your usual 6. Have you ever been more than, say 35-40 lbs overweight?

Just curious what body type you have, so I can take that in to account when reading your advice.

Thanks

I have never been obese, but I was chubby, maybe about 30 lbs overweight (no abs to be seen). I gain fat very easily, so I'm certainly no "ecto".

Originally Posted by fitopia

Nice work!

Thanks!

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bump

[Sh0wty]

Great Information As Always..

Whats your take on the guide in order to also achieve abs? I do workout abs with a couple of exercises during training days.

Is that sufficient?