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  1. #1
    Registered User Oklefords's Avatar
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    Cutting Routine Advice

    I am about to start my first serious cut and would like some advice. I am looking to lose fat weight while retaining as much muscle as possible.

    Background

    I consider myself to be experienced in weighting and fitness. I am 19 years old, 6 foot, 215 lbs, and I estimate myself to be around 25% body fat. My gym lifts are 275 bench, 500 deadlift, 485 squat.

    Workout Routine

    I have been running the Reddit PPL program. Each workout I try to add weight onto my core and auxiliary lifts to maintain progression. In addition to warming up and lifting I also end my workouts with 30 minutes walking on the treadmill at an incline for extra cardio. On Sundays which are program rest days I walk on the treadmill at an incline for 1 hour.

    Diet

    This is where I think I need the most advice. Currently I have decided to eat around 2800 calories per day. I am considering dropping down to 2600 since I feel like 2800 may be too much.

    Breakfast - 957 cal, 49p, 104c, 39f

    5 eggs

    1 cup white rice

    2 tbsp soy sauce

    1/2 tbsp coconut oil

    2 slices whole wheat bread

    1 tbsp butter



    Lunch - 855 cal, 101p, 83c, 18f

    Smoothie - Banana, Strawberries, Milk, Honey, Cinnamon

    10 oz chicken

    1 tbsp mayo

    Protein Shake



    Dinner - 1027 cal, 108p, 84c, 28f

    8 oz ground turkey

    1 tbsp mayo

    10 oz potatoes

    1/2 tbsp olive oil

    1 cup broccoli

    1 cup cauliflower

    2 scoops protein powder



    Snacks - 90 cal, 2p, 11c, 6f

    1 Kind Bar



    Total Macros - 2839 cal, 258p, 27c, 85f


    Supplements

    Creatine Monohydrate

    Beta Alanine

    Citrulline Maleate

    Protein Powder

    Vitamins


    Overall

    My goal weight is around 190-195 and I am trying to do so with losing as little muscle mass as possible. Any advice would be very much appreciated
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    I would stay on the same program. Cut back on ramp up sets and/or back off sets as necessary. The very last thing I would do is lower the weight on the top set.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  3. #3
    Subscribe to my YouTube! getbigordie18's Avatar
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    Nice lifts

    Originally Posted by Oklefords View Post
    I am about to start my first serious cut and would like some advice. I am looking to lose fat weight while retaining as much muscle as possible.

    Background

    I consider myself to be experienced in weighting and fitness. I am 19 years old, 6 foot, 215 lbs, and I estimate myself to be around 25% body fat. My gym lifts are 275 bench, 500 deadlift, 485 squat.

    Workout Routine

    I have been running the Reddit PPL program. Each workout I try to add weight onto my core and auxiliary lifts to maintain progression. In addition to warming up and lifting I also end my workouts with 30 minutes walking on the treadmill at an incline for extra cardio. On Sundays which are program rest days I walk on the treadmill at an incline for 1 hour.

    Diet

    This is where I think I need the most advice. Currently I have decided to eat around 2800 calories per day. I am considering dropping down to 2600 since I feel like 2800 may be too much.

    Breakfast - 957 cal, 49p, 104c, 39f

    5 eggs

    1 cup white rice

    2 tbsp soy sauce

    1/2 tbsp coconut oil

    2 slices whole wheat bread

    1 tbsp butter



    Lunch - 855 cal, 101p, 83c, 18f

    Smoothie - Banana, Strawberries, Milk, Honey, Cinnamon

    10 oz chicken

    1 tbsp mayo

    Protein Shake



    Dinner - 1027 cal, 108p, 84c, 28f

    8 oz ground turkey

    1 tbsp mayo

    10 oz potatoes

    1/2 tbsp olive oil

    1 cup broccoli

    1 cup cauliflower

    2 scoops protein powder



    Snacks - 90 cal, 2p, 11c, 6f

    1 Kind Bar



    Total Macros - 2839 cal, 258p, 27c, 85f


    Supplements

    Creatine Monohydrate

    Beta Alanine

    Citrulline Maleate

    Protein Powder

    Vitamins


    Overall

    My goal weight is around 190-195 and I am trying to do so with losing as little muscle mass as possible. Any advice would be very much appreciated
    Check out some of the powerlifting videos I have on my YouTube! I have cut from 230 to 205 for meets in the past hopefully that can give you a bit of an idea of the approach I took. Keep up the good work!
    https://www.youtube.com/watch?v=94fe6xvYbVY
    Follow my Powerlifting and Bodybuilding Journey on Instagram derock5996
    Eat clean and train hard and keep it natural!
    -USAPL Powerlifter in the 93KG weight class
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  4. #4
    Subscribe to my YouTube! getbigordie18's Avatar
    Join Date: Apr 2015
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    Good work

    Originally Posted by Oklefords View Post
    I am about to start my first serious cut and would like some advice. I am looking to lose fat weight while retaining as much muscle as possible.

    Background

    I consider myself to be experienced in weighting and fitness. I am 19 years old, 6 foot, 215 lbs, and I estimate myself to be around 25% body fat. My gym lifts are 275 bench, 500 deadlift, 485 squat.

    Workout Routine

    I have been running the Reddit PPL program. Each workout I try to add weight onto my core and auxiliary lifts to maintain progression. In addition to warming up and lifting I also end my workouts with 30 minutes walking on the treadmill at an incline for extra cardio. On Sundays which are program rest days I walk on the treadmill at an incline for 1 hour.

    Diet

    This is where I think I need the most advice. Currently I have decided to eat around 2800 calories per day. I am considering dropping down to 2600 since I feel like 2800 may be too much.

    Breakfast - 957 cal, 49p, 104c, 39f

    5 eggs

    1 cup white rice

    2 tbsp soy sauce

    1/2 tbsp coconut oil

    2 slices whole wheat bread

    1 tbsp butter



    Lunch - 855 cal, 101p, 83c, 18f

    Smoothie - Banana, Strawberries, Milk, Honey, Cinnamon

    10 oz chicken

    1 tbsp mayo

    Protein Shake



    Dinner - 1027 cal, 108p, 84c, 28f

    8 oz ground turkey

    1 tbsp mayo

    10 oz potatoes

    1/2 tbsp olive oil

    1 cup broccoli

    1 cup cauliflower

    2 scoops protein powder



    Snacks - 90 cal, 2p, 11c, 6f

    1 Kind Bar



    Total Macros - 2839 cal, 258p, 27c, 85f


    Supplements

    Creatine Monohydrate

    Beta Alanine

    Citrulline Maleate

    Protein Powder

    Vitamins


    Overall

    My goal weight is around 190-195 and I am trying to do so with losing as little muscle mass as possible. Any advice would be very much appreciated
    Sounds good. If you are dropping weight continue with it. If not, lower the calories slowly over time. Protein 1-1.5 grams/lb on. cut should be plenty.With the added supplements should only help you to maintain the mass you have built while bulking! Very solid lifts! You should consider doing a powerlifting meet or several like myself!
    https://www.youtube.com/watch?v=94fe6xvYbVY
    Follow my Powerlifting and Bodybuilding Journey on Instagram derock5996
    Eat clean and train hard and keep it natural!
    -USAPL Powerlifter in the 93KG weight class
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  5. #5
    Registered User ErgjusK's Avatar
    Join Date: Dec 2019
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    Slowly decrease the number of calories you eat daily the less weight you lose each week the more muscle you keep. I would say every 2-3 weeks lower your daily calorie intake by 150-300 calories. The slower you lose weight the more muscle you keep it really is that simple don't rush it! Cardio CAN help but it is NOT required. I would recommend HIIT cardio no more than 15 min. Diet-wise try to focus on eating low-calorie dense foods that are high on nutrition such as fiber so you feel full throughout the day.
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