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  1. #1
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    Guide to Cutting (7%bf) (pics) (Free)

    Cutting Guide



    - Introduction
    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).

    Before Cutting:



    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.


    - Diet
    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



    - Training
    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!
    Last edited by Unojay; 12-21-2011 at 02:53 AM.
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  2. #2
    ΣΤΓ patsfan313's Avatar
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    i personally would have had protein lower and carbs higher. but it looked like it worked for you man. Look great!
    "Bro, when you tack on mass you sacrifice flexibility. That's just a straight up fact."-Mac
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  3. #3
    Registered User Brooksie59's Avatar
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    No homo. What happened to your tat? it disappeared in the second pic.

    Either way, did you keep your kcals at 19XX for the entire 2 months?
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  4. #4
    Registered User jon1995's Avatar
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    Originally Posted by Brooksie59 View Post
    No homo. What happened to your tat? it disappeared in the second pic.

    Either way, did you keep your kcals at 19XX for the entire 2 months?
    its on the opposite side because the camera in the first pic was direct and in the second a reflection
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  5. #5
    Registered User snorkelman's Avatar
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    Did you end your cut at 140 pounds?
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  6. #6
    Registered User AlwaysTryin's Avatar
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    that's 7%? Really?
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  7. #7
    Registered User Christiffer's Avatar
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    Originally Posted by AlwaysTryin View Post
    that's 7%? Really?
    I was thinkin like 9%.
    [If It Fits Your Macros Crew] - U Mad?

    "Those who have different eating habit don't force everyone else to eat like them, yet everyone else makes their lives difficult. That's some close-minded sh*t right there"-MikeK
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  8. #8
    we user title now TheDesertFox's Avatar
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    140lbs and 289g of protein O_O


    You look good brah. Reps for website links, nice /
    Last edited by TheDesertFox; 12-19-2011 at 08:59 PM.
    ^ Just trying to keep it real^

    I report back!

    The only thing consistent in life is change.
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  9. #9
    Registered User hcazs's Avatar
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    why do you eat more than 2g of protein per lb of body weight?

    but that's great progress. were you losing 2lbs of fat a week or what?
    1k+ always, leave comment

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  10. #10
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Gjdm.
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  11. #11
    POLSKA schabowy90's Avatar
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    more like 11, 12 tops originally. probly 8 now. but thats pretty impressive.

    bitties be admirin im sure.
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  12. #12
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    miron brah!
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  13. #13
    Registered User AlwaysTryin's Avatar
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    Originally Posted by Christiffer View Post
    I was thinkin like 9%.
    I was thinking similar

    Really hard to tell from that pic cause people can make their abs appear like that at much higher bf

    Show front and rear pics - curious to see what muscle mass you have
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  14. #14
    Banned Unojay's Avatar
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    Originally Posted by Brooksie59 View Post
    No homo. What happened to your tat? it disappeared in the second pic.

    Either way, did you keep your kcals at 19XX for the entire 2 months?
    Reflection in mirror, so it's on the other side

    Originally Posted by snorkelman View Post
    Did you end your cut at 140 pounds?
    Yes

    Originally Posted by AlwaysTryin View Post
    that's 7%? Really?
    Pic isn't great (taken on iPhone) but yes I was about 7% 2 months in

    Originally Posted by hcazs View Post
    why do you eat more than 2g of protein per lb of body weight?

    but that's great progress. were you losing 2lbs of fat a week or what?
    To make sure I kept as much muscle mass as possible. Amount of fat I lost per week fluctuated tbh.
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  15. #15
    Banned Unojay's Avatar
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    Here's a little bit better pic (image has been sharpened because wasn't great quality like the one in OP)
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  16. #16
    Registered User Oz_Dude's Avatar
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    Man awesome job do you mind posting your routine i know you posted what muscles you did on what day but in particular id like to see your actual routine like bb bench db bench..... Also what did you do for ab/obliques?
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  17. #17
    Registered User martial-man420's Avatar
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    How tall are you? You look a lot bigger than 140lbs. And what are your lifts at? Chest if anything looks bigger after the cut. I guess that's normal.

    Great job (no homo), although I'd disagree with a few areas of suggestion, like the macro ratio. Obviously worked very well though (again no homo)
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  18. #18
    I <3 PB&Co dizzzane's Avatar
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    Originally Posted by Oz_Dude View Post
    Man awesome job do you mind posting your routine i know you posted what muscles you did on what day but in particular id like to see your actual routine like bb bench db bench..... Also what did you do for ab/obliques?

    What specific exercises you are doing in your routine is largely unimportant. Hit the big compound lifts and work with intensity. Whether you're doing dumbell flyes or cable flyes or the pec deck is not going to alter your results much so don't worry about those minor details.
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  19. #19
    USAPL Nut Hugger ErickStevens's Avatar
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    Cool story bro.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=155661573&pagenumber=
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  20. #20
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    Originally Posted by ErickStevens View Post
    Cool story bro.
    lol
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    Originally Posted by Oz_Dude View Post
    Man awesome job do you mind posting your routine i know you posted what muscles you did on what day but in particular id like to see your actual routine like bb bench db bench..... Also what did you do for ab/obliques?
    For all exercises I pyramid set (12,10,8 reps, sometimes 6 too if I feel I can do it) with increasing weight as the amount of reps goes down.

    Chest:
    db flat press
    db flat fly
    db incline press
    db decline fly
    db decline press

    Biceps/Legs:
    Standing db bicep curls (rotating wrist)
    Standing db hammer grip curls
    Bench supported open grip curls (focusing on slow movement)
    Hammer curls on pulley machine
    Calf raises
    Calf raises again, but focusing on small movement - At top of muscle contraction, then small movement at bottom

    Shoulders/Traps:
    db shoulder press
    db lat raises
    db front raises
    db arnold press
    Shrugs
    Bar shoulder press, in front and behind head

    Triceps/Legs:
    Weighted tricep dips
    Tricep pull downs, using rope (pulley system)
    Tricep pushdowns using bar (pulley system)
    Then super set Skull Crushers with chest press (with elbows tucked into side of body)
    Squats
    Leg extensions on machine

    Back:
    Weighted pull ups
    db rows
    seated rows on pulley
    reverse flys
    Lat pulldown on machine

    As for ab exercises, I didn't really have any specific routine, my mate and I would just 'do abs' for like 30 mins everyday and just push until they hurt too much lol. Focused a lot on side crunches, side planks etc. to pull out the obliques. Try these vids for some great ab exercises, I used a bunch of them:
    http://www.simplyshredded.com/ultima...rt-series.html

    Originally Posted by martial-man420 View Post
    How tall are you? You look a lot bigger than 140lbs. And what are your lifts at? Chest if anything looks bigger after the cut. I guess that's normal.

    Great job (no homo), although I'd disagree with a few areas of suggestion, like the macro ratio. Obviously worked very well though (again no homo)
    I'm only 5'6/7ish so very small, and have a very small frame (not very wide shoulders at all) which is probably why I look bigger than 140lbs, because I'm quite filled out for my petite frame lol
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    Mirin!

    nice OP! What's your height?
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    nice your chest is lagging pretty bad though
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    Originally Posted by tuh888 View Post
    nice OP! What's your height?
    5'7


    Originally Posted by lostkings View Post
    nice your chest is lagging pretty bad though
    Yeahh it is, it's weird, I push chest more than anything else and it's still behind rest of muscles. Will probably have 2 chest days to try and increase chest size
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    Nice work OP. We have similar stats and build, it's scary. Can't wait to end the bulk and start cutting again . Went from 147 lbs. this past August (end of cut) to 160 lbs. at the weigh in this morning.
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    Originally Posted by Unojay View Post
    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!
    You've contradicted yourself. Cardio increases the caloric deficit by increasing expenditure, and you just said yourself that an extreme caloric deficit will result in too much muscle loss.

    This is correct. You don't want an extreme deficit by eating low calories and doing cardio. Therefore, I'd have to disagee with your general statement that cardio will help you get results much quicker. You can get the same results by dropping calories even further and doing zero cardio. However, as mentioned, this is not ideal.
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    Good job man, but that is not 7%
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    290grams of protein at that weight?

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    Originally Posted by Ryan314 View Post
    Nice work OP. We have similar stats and build, it's scary. Can't wait to end the bulk and start cutting again . Went from 147 lbs. this past August (end of cut) to 160 lbs. at the weigh in this morning.
    Good luck man

    Originally Posted by MikeK46 View Post
    You've contradicted yourself. Cardio increases the caloric deficit by increasing expenditure, and you just said yourself that an extreme caloric deficit will result in too much muscle loss.

    This is correct. You don't want an extreme deficit by eating low calories and doing cardio. Therefore, I'd have to disagee with your general statement that cardio will help you get results much quicker. You can get the same results by dropping calories even further and doing zero cardio. However, as mentioned, this is not ideal.
    Sorry you are right, the amount of cardio being done needs to be compensated with eating more on days you are burning more calories. Thanks, didn't mention this (I did actually do this during the cut, just didn't put it down in the OP lol)
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