Hi guys, a bunch of people have PM'd me asking what my diet/training routine was like when cutting, so I thought it would be a bit more beneficial to post a thread so I could help other people and just like them this thread if they ask instead of typing it out every time lol. If you follow this guide word-for-word you will see massive results in about 2 months. (I went from about 13% bf to 7% in 2 months).
After 2 months of cutting:
The aim of cutting is to lose as much body fat, whilst minimising muscle loss. I believe the diet I followed enabled me to achieve my bf% goal with the least muscle loss possible.
Before we start on anything you need to work out what you maintenance is - THIS IS KEY! To do this, visit this website and fill it out: http://www.freedieting.com/tools/calorie_calculator.htm
The value we want to use is the 'fat loss' value which is 1984 for me (extreme fat loss will end up with too much muscle loss)
Once you have filled this out, you will want to start on your diet. A great website for this is http://swole.me/ - A free diet generator that allows you to input foods you like/don't like etc. Along with changing macros. The macros I used for my cut were p60/c15/f25 (different people will work better with different macros, but I find this is what works best for me).
Fill the macro and food preference fields in, and hit generate. You will get a screen like above. Do not use this guide exactly as it is, use it as a template, and switch different, similar foods in otherwise you will go crazy - Eating the same foods day in, day out is horrible!
If you are like me and love to snack on things, you are kinda screwed with finding many low-carb snacks, so try this website for some great low-carb snack/meal ideas: http://www.genaw.com/lowcarb/snack_recipes.html
I undertook this cutting plan over summer, so had a lot of free time on my hands (summer holidays from uni) and fully accept that people may not have as much time as I did, so you will have to work around your job etc. to fit gym in, but don't slack! I was going to the gym twice a day 5 times a week (sometimes only got to the gym once a day, but would go for 6/7 days in that week to make up for missed sessions etc.) Cardio/ab work in the morning, and weights in the evening. I still made sure to do my 5 days a week of weights training so to keep from losing much muscle. A lot of people say cardio is not needed to reduce bf%, and this is correct, but doing cardio will not only help you get results much quicker, but it is great for your heart! (Remember, if undertaking cardio as part of your training routine, try your best to compensate the calories burned by eating more, otherwise your calorie deficit will be too great and result in too much muscle loss) As for specific exercises, I just did my normal weights sessions, so do your usual weights routine, for me it was:
Mon - Chest
Tues - Biceps/Legs
Wed - Shoulders
Thurs - Triceps/Legs
Fri - Back
Cardio-wise, I found spinning classes a great way to exercise, they are fun and really challenging! And only last about 30mins, so don't take up too much time. I hate doing cardio, so for me, the only way I could keep motivated with the cardio was to attend classes put on by gym instructors.
Thanks for reading guys, I hope it wasn't too boring! Not a massive guide, but it will help you get started if you are stuck on how to go about starting you cut to get a good summer body!
Any questions, or feel like I missed anything out, please say!