Thread: Tips for Creating/Selecting Cutting Program

I'm getting ready to cut as well and my training won't change one bit. I'll still train heavy, that imaginary rep range for cutting is a fallacy in my opinion. You have to find what works for you. Cutting, losing fat, whatever you want to call it is done in my opinion through the manipulation of diet and the addition of cardio. Supplements aren't gonna do anything for you if diet is not in check.

My suggestion is to post a day's planned meals and let the others more knowledgable take a look at it.

Good luck in your endeavor.

Agreed, I too am an ex-D1AA college football player and when I wanted to train like a BB Anabolic has been there for all my lifting and supps advice. Along with TGB1987,GMO and Built. For you dietary needs there not many who is as knowledgable as Built. I cut in 8 weeks from 20%BF to 13%BF working my way to 10.% Check out Builts dietary info and hit her up she is definately knoiwledgable and will take the guess work out of the nutrition side of it. Hit up Anabilic, TGB, GMO for your lifting needs they'll lay ti out there staright up for you. Check out builts link and hit her up on a pm. Also check out fitday.com to log your foods, it's free and a great help. Raise your protein to 2g per body pound and keep your healthy fats up aroun 80-100g and if you can run your carbs at or around 100-150 on lifting days lower on off days consistently doing 4-5 days of cardio after you lift you'll be on ur way. Good luck and welome, ur in good hands here, alot of knowledgable peopleIi've benefited from.
Wondering where to start? Confused? "Homework 1" will get you started.

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Daredevils are Shredded

yea, if you don't want to lose muscle mass don't change your training. Cutting a losing weight is about diet.

I don't know if i'm misunderstanding this part of your post but you're 20% bodyfat, want to get cut "to shreds" yet don't want to lose more than 5lbs? Hopefully you mean you don't want to lose more than 5lbs of muscle, not that you don't want to lose more than 5lbs bodyweight?

Originally Posted by cdan19

Hit up Anabilic, TGB, GMO for your lifting needs they'll lay ti out there staright up for you.

Thanks alot of the links and info I will do so, also how do i message these people, just type their names in or somethin?

Originally Posted by Gazhole

I don't know if i'm misunderstanding this part of your post but you're 20% bodyfat, want to get cut "to shreds" yet don't want to lose more than 5lbs? Hopefully you mean you don't want to lose more than 5lbs of muscle, not that you don't want to lose more than 5lbs bodyweight?

you are correct, sorry that does seem confusing, basically i wanna get rid of the fat and not muscle, so getting more ripped without really "looking" smaller in size

sent you a pm

Same here. Still train the same and add cardio. On the current plan will lose between 1 and 2 lbs per week.

Question I would like to ask is with calories cut back I strugle to maintain strength and more often take a step backward. Does this happen to everyone? Have I cut back on the calories too much?

Originally Posted by cdan19

sent you a pm

apparently I dont have enough posts to send a pm but thanks alot for all the info I really appreciate it, i will hit them up

Originally Posted by Anabolic5150

My suggestion is to post a day's planned meals and let the others more knowledgable take a look at it.

I tried to pm you my diet and questions but it says I don't have enough posts to do that. Can you send me a pm so I can reply with details?

Originally Posted by m1cetro

I tried to pm you my diet and questions but it says I don't have enough posts to do that. Can you send me a pm so I can reply with details?

Post it here, that way it can get looked at by everyone and you can get the most help and advice.

Originally Posted by Anabolic5150

Post it here, that way it can get looked at by everyone and you can get the most help and advice.

Grams Calories %Cal
Cal 2,074
Fat 91.7 816 39%
Carbs 197.8 792 38%
Protein 113.8 467 22%


I would like some tips on things to keep in mind when creating my own cutting workout, or maybe suggesting a program you know works well. I’ve been reading up on and trying to choose between a 5x5 program or a powerlifting program. I know they are focused on strength, but I plan to use one of them for cutting by adding more cardio and adjusting my diet.


Also tips on supplementation would be great. I plan to just get regular whey protein, I was told that's all I really need and all that other stuff is just more expensive brand name stuff. What's your take on this?

I'll let others put their valuable input in, but I'm about 160 and I eat 2000 kcal when I want to cut. I think you're going to need to eat a lot more than that if you're 240.

When you have a lot of body fat, it is easy to lose. The underlining
theory to this is caloric deficit, which you've already pointed out.
You need to either:

(1) Reduce your calories. This has its limits though, as you need
sufficient calories to continue being a human and your training.
A calorie intake of 2000 for a guy like yourself is pretty good,
as it is near your basal metabolic rate. You've also chosen a nearly
isometric macronutrient diet, which is pretty safe.

(2) Increase your caloric expenditures. These are typically
activities that raise your heart rate for a sustained period of time.
It could be cardiovascular work, or weight training with high reps
and/or very low rest periods. You can setup a number of different
things to do, I think a lot of it comes down to personal preferences.

I suggest as some basic guidelines that your sessions are no longer
than one hour (either cardio or weight training), and separate your
weight training sessions and your cardio sessions by at least 24 hours.
I would not consider running 1/2 mile before a workout as cardio.

(3) Do both (1) and (2) -- which you seem to plan on doing.

If you ask me, you already know what to do but just need to be
consistent. The only thing I would be careful with is that you continue
to employ progressive overload with your weight training; don't get
lazy and think that with high reps/low rest you are meeting your goals.

Also, I think a lot of people here are into supplements. I personally
don't take anything, and prefer nutrient dense wholesome foods.
Have you thought of maybe taking almond milk pre/post workout?
I think alternating with soy/coconut milk are also a good idea.

Lastly, I'd recommend clearing this with your doctor first since you've
mentioned some medical issues. You certainly don't want to end up
on an ambulance or anything.

m1cetro, please read homework 1 in my sig. As others have told you, your diet needs a bit of work and you'll find the info you need in that link. Cutting is all about reducing calories, and lifting heavy to retain muscle mass. You probably won't gain any muscle, you basically just hope to not lose any. Your workouts will be short, focussed around heavy compounds.

You can PM mods. Drop me a PM if you have any questions you want to ask in private.