Thread: Some general questions about cutting down

Hi folks,

I have been bulking and training consistently for about a year now. When i first started out, i was a skinny kid weighing at 145 pounds. I am now at 190 pounds and i think in a month or so, i am going to cut. My bodyfat is getting a tad bit too high and i think i've done enough bulking so it's time to cut down the food bill and my bodyfat.

Thing is, this is my first time doing a cutting diet. I am not a bodybuilder and i do not plan on doing any competitions. My goal is just to cut down until i feel like i look ripped enough to satisfy my needs. I just have a few questions.

1) I know the general rule of thumb is to cut down 500 calories of what you normally have been eating. I have been eating 500 calories over my maintenance level so should i cut down 500 and go back to maintenance level or should i cut down 500 from my maintenance level? (this would be a 1000 calorie cut down if i do this).

2) I have very rarely done any cardio. What form of cardio should i be doing and how often should i do it a week? HIIT? Moderate pace? Sprints? 2, 3, or 4 times a week? What's ideal?

3) What foods are an absolute must in a cutting diet? I know oats, eggs and veggies are absolutely necessary but is there anything else? What do i need to avoid eating that i typically would eat on my bulking diet?

4) I do not have calipers, so where can i get them?

5) What supplements are absolutely needed that i may not have taken while on my bulk. The only supplements i have taken is ON Whey and creatine.

6) Anything else that i need to know that is relatively important

Please note that i have read the stickies and i am setting up a plan right now and preparing for the end of July - early August. I am asking these questions because i am worried i will lose a lot of muscle if i don't do this correctly. I worked very hard to get what i have since i am one of those hardgainers because i've always been an extreme ectomorph.

Thanks for your time

2300 is my personal baseline and im a meso. If your at 4000-5000 I obviously would not go that low. Stick with your original 500 below maintenance and see how your fare on that and make some minor tweaks based on progress. The macronutrient ratios would remain the same and definitelt considering carb cycling.

I personally think some form of cardio every day is beneficial for overall health. The volumes I suggested are for maximum fat loss, however if you are concerned about over doing it, once again start at 4 and make minor changes based on how your tracking.