First time cutting

**buresu** · 11-13-2012, 06:36 AM

Hi people, I'm new to this board and love it already! I'm 40 years old training for 3.5 years continously, I was always bulking till now to gain sufficient muscle before I start with my cutting phase. So I'm 6'2 and 225lbs bodyfat is around 15%..I think I'm ready for cutting. I'm on trt the last 2 years and having some blasts in between.
My question to you guys is, how should I start cutting? I have my time, I just don't want to lose my hardgained muscles or at a minimum level possible. My current food intake is approx.3500 calories: 270gr prot./400gr carbs/80gr fat. Working out 6times a week, doing 2 cardio sessions 15min each(during bulking). My goal is to see clearly my six pack, that will be around 8-9% bodyfat I guess.

How much should I start with lowering the carbs?
How much fat intake?
How many times carb refeed/week?
Can I go on with test enanthate the whole cutting phase or do I have to switch to prop ( don't want to cause of the injection pains)

Thanks a lot for all your helps, please let me know if can add anything you would like to know.

**Powermaster** · 11-13-2012, 02:19 PM

I think I'd start with cutting carbs to under 200gr a week and time those around workouts to start.
My guess is you'll start to see some initial water weight loss then fat loss pretty quickly.

**buresu** · 11-14-2012, 03:48 AM

Originally Posted by Powermaster

I think I'd start with cutting carbs to under 200gr a week and time those around workouts to start.
My guess is you'll start to see some initial water weight loss then fat loss pretty quickly.

Wouldn't 200gr a day be too less for the start, I was thinking to start with 300gr and reduce it gradually from there on

**Powermaster** · 11-14-2012, 10:50 AM

Originally Posted by buresu

Wouldn't 200gr a day be too less for the start, I was thinking to start with 300gr and reduce it gradually from there on

That'll work.

**SamuelSamson** · 11-14-2012, 12:26 PM

Don't worry about your macronutrients (except for protein) where you'd want at least 1.5g per kg of body weight. How much fat/carbs you need is IMO minor detail compared to other concepts.

Here are my 2 rules for cutting:

Rule # 1: Don't Lose Muscle
Rule # 2: See Rule # 1

Cutting without muscle loss is about calculating the right energy deficit. According to this study (A limit on the energy transfer rate from the hu... [J Theor Biol. 2005] - PubMed - NCBI) there's a maximum amount of fat you can burn each day. I've been testing this over the past 3 months and i've been losing pure fat without muscle so you might want to use the same protocol.

There's an energy calculator at fatlossboss.com/calculator that you can use to calculate your optimal energy deficit. The catch is that you need to know your current body fat %. Also, that website doesn't stress it but I personally think it's important to measure your body fat % frequently and update your deficit every week or so because you'll be losing fat fast and therefore how quickly you can lose fat (without muscle) gets less and less over time.

Hope this helps
S

**supaman23** · 11-14-2012, 01:27 PM

My recently found best diet for cutting is the CKD. I don't lose muscle at all and it's so easy to follow. I also incorporate some IF. Usually I won't eat till noon, so I fast during the morning. So far so good, no muscle loss but I am on test and primo so I don't know if it will work well natty.

**buresu** · 11-14-2012, 11:50 PM

thanks guys..good infos there

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