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  1. #1
    The MISC Ginger Niko49ers's Avatar
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    Basic Rules for a Cut Diet For Athletes?

    So I hear Keto diet is the worst thing you can do to cut if you're an athlete.

    What should a diet for an athlete look like if he wants to cut body fat for the summer?
    Last edited by Niko49ers; 04-24-2010 at 01:34 PM.
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  2. #2
    Registered User msgthatsme's Avatar
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    Just a lot of good lean protein, healthy fats like pb and olive oil, and complex carbs like oatmeal, whole wheat pasta. Try finding your maintenance level and just eating that. Since you'll probably be doing cardio to train for your sport anyways, you'll get a caloric deficit just from that.
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  3. #3
    July 10th, Pro Card. jth16's Avatar
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    If you're a cutting athlete, find your caloric maintenance, subtract 300-400 calories from that number, 1-1.2X bodyweight in protein, 50-70g fat, and the rest of your calories from carbs.
    When weight stalls for a week, either increase calorie deficit, or increase cardio. I would implement both light intensity and high intensity cardio at some point during the cut phase.
    Aim for about a pound to a pound and a half of weight loss per week.

    Implement refeeds twice weekly, or a once a week cheat meal. (Notice not day, meal). Refeed format is something to the tune of 1X bodyweight in protein, minimal fat, meaning only from protein/carb sources, the rest of your calories from carbs. Calories should be around maintenance, can be slightly over or under maintenance level depending on goals, time frame, and metabolism.
    Last edited by jth16; 04-24-2010 at 02:08 PM.
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  4. #4
    Fist Pumping dimasso69's Avatar
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    Originally Posted by msgthatsme View Post
    Just a lot of good lean protein, healthy fats like pb and olive oil, and complex carbs like oatmeal, whole wheat pasta. Try finding your maintenance level and just eating that. Since you'll probably be doing cardio to train for your sport anyways, you'll get a caloric deficit just from that.
    This is not very precise..what's alot of lean protein, and "healthy fats" why r PB and olive oil healthy, because they r unsaturated? Why all complex carbs..what about fruits and veges. And eating at maitinence would result in no weight loss..

    Originally Posted by jth16 View Post
    If you're a cutting athlete, find your caloric maintenance, subtract 300-400 calories from that number, 1-1.2X bodyweight in protein, 50-70g fat, and the rest of your calories from carbs.
    When weight stalls for a week, either increase calorie deficit, or increase cardio. I would implement both light intensity and high intensity cardio at some point during the cut phase.
    Aim for about a pound to a pound and a half of weight loss per week.

    Implement refeeds twice weekly, or a once a week cheat meal. (Notice not day, meal). Refeed format is something to the tune of 1X bodyweight in protein, minimal fat, meaning only from protein/carb sources, the rest of your calories from carbs. Calories should be around maintenance, can be slightly over or under maintenance level depending on goals, time frame, and metabolism.
    This is very good advice, though idk how necessary refeeds are, but reading up on them will help to see if they are best for you.

    Basic rules:
    Sufficent protein...1g perlb is a good GUIDELINE no need to religously follow that number
    Consume EFA's-Omega 3's and 6's are essential-You can supplement with fish oil or get them naturally through foods, usually omega 6's are the easy ones to get the omega 3's are more difficult, and is what is usually lacking in one's diet
    Eat in a calorie deflict--How large depends on you
    Eat some fruits and veges--sufficent micronutrients
    Get a wide variety of food!
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