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help with cut


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Posted by: raider6969

im bulking right now, im 6 feet, i weigh 242 lbs, and im 19% fat.is that alot of fat for when bulking for 3 months?im eating 3750 cals per day.
i have tried cutting in the past , but it never work like i wanted to. i wanna get to 6-7% fat.
when is the right time to cut? i wanna start cutting in 2 weeks or so.im fed up of beeing fat.
i know i need to cut like 250 cals per day every week. also that i shouldnt lose more than 2 lbs per week.
i need to do cardio,but how much?
do i start my first week of cutting with 3500 cals and cardio?
thanx


Posted by: Jodi

Read the sticky above title Guide to Dieting and getting cut.


Posted by: raider6969

when u multiply for cutting or bulking, is it by ur bodyweight or ur lbm?


Posted by: ponyboy

Just as a side note...get realistic with your goals. 6-7% bodyfat is competition shape (or close to it). If your goal is to compete, then fine, but it takes a long time and a lot of work.

You can have a nice trim physique with abs that show at 10% BF. Work on that and then move on to getting a lower bodyfat percentage.


Posted by: Jodi

Quote:
Originally posted by raider6969
when u multiply for cutting or bulking, is it by ur bodyweight or ur lbm?
Bodyweight


Posted by: raider6969

i've been counting ,lbm x 20 for bulking, and lbm x 10 for cutting.
i guess 10 % would be more realistic!!


Posted by: Jodi

10% of what? You mean cut 10% down from maintenance?


Posted by: papaoso2k1

I think he means cutting to 10% BF instead of 6-7%


Posted by: raider6969

10 % bodyfat as my goal.


Posted by: raider6969

since i weigh 242 X 10 for cutting=2420 cals.that would be the cals i should be eating? im eating presently 3750.

i asked a trainer at the gym whether we count x 10 for cut x15 for maintenance and x18 for bulk ,from bodyweight or lbm. he told me we dont eat for our fat, meaningm we count from our lbm. ur opinion?


Posted by: Jodi

If you eat times your LBM you won't be eating enough. Also you should start at 12 cals and then cut back as needed. If you start at 10 cals you have no room to tweak.


Posted by: raider6969

242x 12= 2904 cals per day. i will go from 3750 to 2904 cals , and i will lose fat from going down only 800 or so calories? what tweak?


Posted by: Jodi

Yes you will. Tweak, meaning when progress slows down, you have room to drop cals a bit without going into starvation mode.


Posted by: raider6969

when i start my cutting, i will be droping 250 cals per day per week. progress slows down, u mean by not losing any fat for a period of time?
do i have to eat more cals one day out of the week?
how many cals per week, i should be losing from cardio?
i appreciate ur help jodi


Posted by: Jodi

Don't drop cals until you have to. Never drop until progess slow, meaning your not losing fat anymore. 3 Cardio sessions a week with help but don't go overboard. You want an average loss of 1-2lbs per week, no more than that or your just losing muscle.

Start out at 12xBW and don't drop until you have to.


Posted by: raider6969

im a little confused. i start with 3750 cals and gradually go down to 2904 or
do i start right off the bat with 2904cals?


Posted by: Jodi

Sorry, start dropping cals from 3750 until you are down to 2900. Sorry, I misread what you were trying to say. But don't drop from 2900 until you HAVE to.


Posted by: raider6969

ok,will do. is it ok to keep the same training routine as i used while bilking?


Posted by: Jodi

Yup!


Posted by: raider6969

one last question: will i get weaker while training, my weights will they be going down instead of up?


Posted by: naturalguy

Quote:
Originally posted by raider6969
one last question: will i get weaker while training, my weights will they be going down instead of up?

It can happen when you drop calories, it is imperitave that you continue to train heavy, do not go lighter/higher reps.


Posted by: raider6969

what happens if i do light weight instaed of heavy'?


Posted by: raider6969

i m gonna use 50% protein, 25% carbs and 25% fat. is that ok?


Posted by: Jodi

Thats fine as long as you stay in caloric restriction.


Posted by: raider6969

what's caloric restriction?


Posted by: Jodi

You have a certain amount of cals per day to eat in order to cut. If you stay true to those numbers then your in caloric restriction. If you increase in the cals (in other words ate too much that day) you are no longer in caloric restiction


Posted by: raider6969

ok. is that for everyday of the week? whats happens if u cheat during cut?


Posted by: naturalguy

Quote:
Originally posted by raider6969
what happens if i do light weight instaed of heavy'?

Most likely you will lose muscle, lighter weights and higher reps do not get you cut.


Posted by: papaoso2k1

Quote:
Originally posted by raider6969
ok. is that for everyday of the week? whats happens if u cheat during cut?
The more you cheat, the more it will slow you down


Posted by: raider6969

how do u count how many calories u lose per week? since the most i can lose per week is 2 lbs and 1 lbs is 3500 calories. i eat 3750 cals per day and ill be dropping to 3500 cals per day.and ill do cardio 3 times per week.



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