Cutting Adjustments

[DegreeZ]

Hey guys,

I've been cutting for approximately 2 weeks now. The primary difference between my bulking and cutting routine is -500 calories and the addition of low intensity cardio (20minutes 3x a week after weight lifting).

I know it's only been 2 weeks but I'm not seeing any results. My diet is pretty clean. I'm wondering if I should increase the intensity of my cardio or cut additional calories? I find when I cut calories I almost have no energy to push through my weight training exercises. So I'm hesitant to take that route. My low intensity cardio sessions are basicalyl a fast paced walk. I rarely sweat when I perform this type of cardio but I've been told low intensity minimizes fat loss.

All help is appreciated.

Thanks,

[Macrobolic]

I would first add a couple of sessions of cardiovascular exercise, and if needed, then add time to each session.

Honestly though, if it's only been 2 weeks, give it some time. You won't lose fat in a linear progression (meaning that you won't lose 2lbs of bodyweight just because you ate 7,000kcal less than maintenance in period of time).

[Buzz_Lightyear]

Where is your caloric deficit coming from? IMO it's easiest to manipulate carbs, so try to get most of your carbs in before you lift, that way you have higher blood glucose levels and your muscles will hopefully be kept saturated with glycogen which should give you enough energy.

You may want to increase the intensity of your cardio. When I do low intensity I try to keep my HR between 125-140. Yours may be slightly higher or lower, but a light walk probably isn't gonna cut it. Just my .02.

Good luck.

[Macrobolic]

Where is your caloric deficit coming from? IMO it's easiest to manipulate carbs, so try to get most of your carbs in before you lift, that way you have higher blood glucose levels and your muscles will hopefully be kept saturated with glycogen which should give you enough energy.

You may want to increase the intensity of your cardio. When I do low intensity I try to keep my HR between 125-140. Yours may be slightly higher or lower, but a light walk probably isn't gonna cut it. Just my .02.

Good luck.

Agreed on both counts. Carbs, at least in my experience, seem the easiest to manipulate for your desired results. And intensity is key for cardiovascular work.

Moderately intense cardio, or HIIT, is going to be superior to fasted, low intensity cardio.

[Buzz_Lightyear]

Agreed on both counts. Carbs, at least in my experience, seem the easiest to manipulate for your desired results. And intensity is key for cardiovascular work.

Moderately intense cardio, or HIIT, is going to be superior to fasted, low intensity cardio.

Not to mention takes less time, and has benefits on metabolism. HIIT is just brutal, though... lol.

[panaxxIX]

Hey guys,

I've been cutting for approximately 2 weeks now. The primary difference between my bulking and cutting routine is -500 calories and the addition of low intensity cardio (20minutes 3x a week after weight lifting).

I know it's only been 2 weeks but I'm not seeing any results. My diet is pretty clean. I'm wondering if I should increase the intensity of my cardio or cut additional calories? I find when I cut calories I almost have no energy to push through my weight training exercises. So I'm hesitant to take that route. My low intensity cardio sessions are basicalyl a fast paced walk. I rarely sweat when I perform this type of cardio but I've been told low intensity minimizes fat loss.

All help is appreciated.

Thanks,

if you were told low intensity minimizes fat loss why would you do it? lol you need to do actual cardio that gets your heart pumping and your body sweating. more higher intensity will do you well

[chazzy1864]

if you were told low intensity minimizes fat loss why would you do it? lol you need to do actual cardio that gets your heart pumping and your body sweating. more higher intensity will do you well

im guessin h e meant minimizes muscle loss.

[DegreeZ]

im guessin h e meant minimizes muscle loss.

that's what i meant. coincidently, chazzy was the one who informed about that

thanks for the replies guys. my heart rate tends to be around 120-130 when performming low intensity cardio. i might kick up the intensity a bit and work out adjusting the timing of my carb intake prior to working out.

[JB12182]

If you're doing low carb diet for your cut don't do HIIT. If you don't have enough carbs in your system your body will begin to burn muscle for energy for your cardio, esepcially if you do cardio after you lift, seeing how lifting uses carbs as primary source for energy. Do LISS when on low carb diet so you will be hopefully burning fat. High protein, moderate fat, and low carb is good for a cut. If you're taking in enough carbs pre workout then it shouldn't matter, good luck.

[Buzz_Lightyear]

If you're doing low carb diet for your cut don't do HIIT. If you don't have enough carbs in your system your body will begin to burn muscle for energy for your cardio, esepcially if you do cardio after you lift, seeing how lifting uses carbs as primary source for energy. Do LISS when on low carb diet so you will be hopefully burning fat. High protein, moderate fat, and low carb is good for a cut. If you're taking in enough carbs pre workout then it shouldn't matter, good luck.

I made bench and squat PR's while dieting with low carbohydrates and using HIIT as a form of cardio...

[JB12182]

I made bench and squat PR's while dieting with low carbohydrates and using HIIT as a form of cardio...

Did you lose a lot of size? I'm on a keto cut right now and it explicitly says do not do any form of cardio other than LISS or you risk losing muscle. Keto is also the extreme as far as no carb intake goes.

[Buzz_Lightyear]

Did you lose a lot of size? I'm on a keto cut right now and it explicitly says do not do any form of cardio other than LISS or you risk losing muscle. Keto is also the extreme as far as no carb intake goes.

My body composition was checked once a week via a bod pod. I gained very slight amounts of lean tissue most weeks. The others I lost very slight amounts. I'm talking tenths to hundreds of a kg in each. With fat losses usually ranging from ~.75-1.2 kg IIRC.

So no, I didn't lose much "size" from muscle.

I've cut with keto and lost almost all size, as well. I would never do it again. Make sure your refeeds are on point when you are taking up a keto diet.

EDIT: The above also happened without drugs.

[JB12182]

My body composition was checked once a week via a bod pod. I gained very slight amounts of lean tissue most weeks. The others I lost very slight amounts. I'm talking tenths to hundreds of a kg in each. With fat losses usually ranging from ~.75-1.2 kg IIRC.

So no, I didn't lose much "size" from muscle.

I've cut with keto and lost almost all size, as well. I would never do it again. Make sure your refeeds are on point when you are taking up a keto diet.

EDIT: The above also happened without drugs.

I'm two weeks into keto and i've lost about 6 lbs. on pure diet alone. My size is the same if not a little down. My strength is the same which is good. The good thing about the keto diet is the only difference between my noraml diet is lack of carbs, and the obvious reduction in cals. It is inevitable I will lose size, seeing how I was a very bulky 225-230 lbs. before I started this diet, and i've never cut before. Going to Cancun in April, just wanted to see how lean I could get for the young girls, lol. Spring break at 27 FTW.

[ygbodybuilder10]

its only been 2 weeks and someone will notice a difference in ur body before u will.

u see your body every day, every min

[DegreeZ]

I'm not sure if my cutting diet is actually considered "low carb" though:

morning:

2 cups shreddies = 500 cal, 45 carbs, 10 protein
protein shake = 150 cal, 0 carbs, 45 protein

morning snack:

1 banana = 100 cal, 30 carbs, 0 protein

lunch:
grilled chicken = 520 cal, 76 carbs, 40 protein

afternoon snack:
sierra mix (1 cup) = 600 cal, 60 carbs, 20 protein

dinner:
chicken breasts (x2) = 400 cal, 60 protein

post-dinner snack:

protein shake = 150 cal, 0 carbs, 45 protein
1 tbsp peanut butter = 100 cal, 0 carbs, 4 protein


total: 2560 cal, 211 carbs, 225 protein

[budershank]

There is a good sticky in the Fat Loss forum called "Fat Loss for Newbs". Should check it out. If you continue to not lose weight then cut more calories. Adjusting/optimizing cardio isn't a bad idea but the biggest factor in fat loss is diet so concentrate on that.

Also as someone said fat loss isn't linear. Some people claim it is, and maybe for them that is so but for myself it comes in waves pretty much. I went about a month without losing anything then I weighed myself Sunday morning and I had lost 4.8lbs since Thursday. For fun google the 'whoosh' effect, which is what people call it i guess.