how much time do i need to spare for a cutting program?

[cheesegrater]

my goal is to be cut by mid July. I'll be about 10% body fat by then and would want to be about 3-5% ideally. Assuming i follow a program that bodybuilders use (i get the details on the program later) how many weeks or months would i need to prepare for in terms of building my work out schedule around, approximately?

if you need follow up info i'll answer.

greatly appreciated!

 

[P-funk]

How much time do you feel that you need?
Some people can cut in 6-8 weeks (depending on were their bf% is when they start.)
Others may take 12 weeks.
I say take it slow and give yourself as much time as possible so that you don't compromise that much muscle. Losing to much to fast could ruin your physique!

 

[Rusty]

I follow a 12 week plan, and if I'm not exactly where I want to be at the end of that twelve weeks I just do another week or two. Now I don't compete so, it's not that big a deal for me. But P-funk hit it on the head. It really depends on YOU and how much you have to cut. The slower the better for me.

 

[cheesegrater]

my biggest problem is lovehandles, otherwise there isn't all that much to cut. I don't wanna get all veinny like pro body builders, i just want my abs and arms ripped. Max fat loss would be 10lbs or so at the absolute most. I won't be big but i figure i can gain 10 lbs of muscle in 6 months, at least, as i'm using creatine and protein.

i assume that during my cutting program i wouldn't use creatine or protein, just fat burners, right? I figure i start at the end of May and am where i want to be by mid-July.

does that seem like enough time to safely cut 10lbs of fat, at the max? (assuming i stick to the program)

i would still be lifting while i cut, correct?

 

[P-funk]

Yes you will still lift while you cut!

End of May to mid July sounds like enough time if ypu can comfortably lose about .5-1lb per week. Anymore than that and you should probably be worried about muscle loss. You probably don't need the fat burners.....what does your diet look like?(that is the most important question you should be asking yourself). Also if you need to the last 2-3 weeks of your cut you might want to throw in a little cardio to lose the last bit of body fat.

 

[Scotty the Body]

Do you realize that Pro Contest bodybuilders are at 3 to 5% body fat ON STAGE.

You should shoot for no lower than 8-10% (unless your going to compete) in my opinion. If you currently have "love handles" I would GUESS that you are probably close to 20% body fat now.

July seems far off enough to be a reasonable goal date, good luck to you!!

 

[cheesegrater]

Originally posted by Scotty the Body
Do you realize that Pro Contest bodybuilders are at 3 to 5% body fat ON STAGE.

You should shoot for no lower than 8-10% (unless your going to compete) in my opinion. If you currently have "love handles" I would GUESS that you are probably close to 20% body fat now.

July seems far off enough to be a reasonable goal date, good luck to you!!

i'm not at 8-10% now. I had it tested a couple years ago and was like 8.6% or something, yet i still had some love handles. Maybe 5-7% is more realistic.

P-funk-said i don't need the fat burners as long as my diet is good and i can throw in cardio as well. Isn't cardio essential to a cutting program? Right now i run 40 min twice a week, plan to go 40 min 4-5 times a week in the cutting phase. My diet right now is okay, but presently i'm not too worried about fat, though i watch it a bit.

 

[Bear]

My goal is to be cut by June and I started January 1st.

But I don't believe in doing any cardio more intense than brisk walking either.

What's a typical day of the foods you eat look like? Diet is key.

 

[P-funk]

P-funk-said i don't need the fat burners as long as my diet is good and i can throw in cardio as well. Isn't cardio essential to a cutting program? Right now i run 40 min twice a week, plan to go 40 min 4-5 times a week in the cutting phase. My diet right now is okay, but presently i'm not too worried about fat, though i watch it a bit.

I said you probably don't need the fat burners becuase most people think that is the only way to lose fat. I personanly don't like put all that stuff in my system. I like to try and do it with diet. You really need to post your diet so that people can help you out.

I agree with bear, if you play wour cards right with your diet you can get away without doing any cardio. I am currently cutting and I have about 8 weeks left. I am doing no cardio and I wont do any until the final 2-3 weeks IF, and this is a big if, I really need it.

 

[Scotty the Body]

The key to cutting is to consume less calories than you burn, so no you don't need fat burners or cardio unless you plan to be eating more than your body needs to maintain.
Of course, using the burners and cardio will speed things up.

 

[TrustNoOne]

You should shoot for no lower than 8-10% (unless your going to compete) in my opinion. If you currently have "love handles" I would GUESS that you are probably close to 20% body fat

Actually, they technically are not called "love handles". They are "HATE HANDLES" in my technobabble book!!

 

[cheesegrater]

Originally posted by P-funk
I said you probably don't need the fat burners becuase most people think that is the only way to lose fat. I personanly don't like put all that stuff in my system. I like to try and do it with diet. You really need to post your diet so that people can help you out.

I agree with bear, if you play wour cards right with your diet you can get away without doing any cardio. I am currently cutting and I have about 8 weeks left. I am doing no cardio and I wont do any until the final 2-3 weeks IF, and this is a big if, I really need it.

well since i'm not in a cutting phase right now i'm not too concerned about diet. The problem is i need to bulk a bit first so i can't do a 6 month diet based cutting program.

diet-today as an example

9:00am bowl of harvest crunch cereal (like oatmeal, but tastier)

2:00pm Harvest Power Bar

4:00pm a bag of tuna they were giving out at the gym, post 50 minute cardio workout

7:00pm a lot of lean pork, steamed veggies

then watched a movie and had some candy (sorry)

i also had creatine and two hydroxycuts, one pre, one post workout

this is not a typical day, it's normally less healthy body building wise.

any suggestions for what to eat while i want to bulk, but at the same time not put on fat?

normally for breakfast it'll be a bagel with creamchesse and bowl of cereal. I'm in school till 2:00pm so i'll either have a power bar pre workout or if i'm not at the gym that day i'll come home and make a sandwich or go to subway or something relatively healthy. For supper, i live at home so my mom cooks. She's a great cook and usually helps out by cutting out fat but once in a while we have pizza or something like that. On those days i'll just get subway or something like that. In between lots of apples, grapefruit, oranges, banana's, sometimes bread with peanut butter, and the harvest power bars which taste so good i'd eat them as a snack apart from lifting. Add in creatine and by March, protein powder. I'll try to cut out candy but it's like crack for me.

which of the above can i keep for bulking-until end of May, which can i keep for cutting-with fat burners (GNC Cuts or whatever it's called, or Ripped Fuel)-over a month and a half

thank you very much

 

[cheesegrater]

Originally posted by Scotty the Body
The key to cutting is to consume less calories than you burn, so no you don't need fat burners or cardio unless you plan to be eating more than your body needs to maintain.
Of course, using the burners and cardio will speed things up.

today i did about 500 calories on the treadmill and about 70 calories on the bike in a slow cooldown. Other than that i didn't do anything strenuous other than walking between classes, so how much calories would someone burn in a day like this?

 

[Bear]

Originally posted by Scotty the Body
The key to cutting is to consume less calories than you burn, so no you don't need fat burners or cardio unless you plan to be eating more than your body needs to maintain.
Of course, using the burners and cardio will speed things up.

I disagree, partially anyway.

You can cut back on your calories but if your eating the wrong kinds of foods, and still causing insulin spikes, your wasting your time.

 

[Bear]

Originally posted by cheesegrater
well since i'm not in a cutting phase right now i'm not too concerned about diet. The problem is i need to bulk a bit first so i can't do a 6 month diet based cutting program.

diet-today as an example

9:00am bowl of harvest crunch cereal (like oatmeal, but tastier)

2:00pm Harvest Power Bar

4:00pm a bag of tuna they were giving out at the gym, post 50 minute cardio workout

7:00pm a lot of lean pork, steamed veggies

then watched a movie and had some candy (sorry)

i also had creatine and two hydroxycuts, one pre, one post workout

this is not a typical day, it's normally less healthy body building wise.

any suggestions for what to eat while i want to bulk, but at the same time not put on fat?

normally for breakfast it'll be a bagel with creamchesse and bowl of cereal. I'm in school till 2:00pm so i'll either have a power bar pre workout or if i'm not at the gym that day i'll come home and make a sandwich or go to subway or something relatively healthy. For supper, i live at home so my mom cooks. She's a great cook and usually helps out by cutting out fat but once in a while we have pizza or something like that. On those days i'll just get subway or something like that. In between lots of apples, grapefruit, oranges, banana's, sometimes bread with peanut butter, and the harvest power bars which taste so good i'd eat them as a snack apart from lifting. Add in creatine and by March, protein powder. I'll try to cut out candy but it's like crack for me.

which of the above can i keep for bulking-until end of May, which can i keep for cutting-with fat burners (GNC Cuts or whatever it's called, or Ripped Fuel)-over a month and a half

thank you very much

You need to start eating better.

Check out these posts for starters:

Fat Loss Primer

Mens Cutting Meal Plan

Bulking With Slow Burning Carbohydrates

 

[Fit Freak]

I agree...whether you're cutting or bulking your diet needs some major work.

As for bodyfat %...if you have love handles...I am not sure how you're test results indicate 8.6%...what testing method was used?

Furthermore 5-7% id EXTREMELY lean....many provincial competitors compete at 5-7% bodyfat and are absolutely shredded.

 

[Scotty the Body]

Originally posted by Bear
I disagree, partially anyway.

You can cut back on your calories but if your eating the wrong kinds of foods, and still causing insulin spikes, your wasting your time.

What part don't you agree with?

The key to cutting is to consume less calories than you burn

Although my comment may not be complete / vague, it isn't incorrect.

 

[Bear]

Originally posted by Scotty the Body
What part don't you agree with?

Although my comment may not be complete / vague, it isn't incorrect.

I believe you can cut your calories, but eat the wrong kinds of foods and not lose fat due to insulin spikes.

Does that make sense?

Like say someone was to eat foods with high G.I. values all the time.

You see what I'm getting at?

 

[Scotty the Body]

Originally posted by Fit Freak
Furthermore 5-7% id EXTREMELY lean....many provincial competitors compete at 5-7% bodyfat and are absolutely shredded.

That was my same point in my first post, hell I'm pretty shredded at 10% (the lowest I've ever been, lots of veins in the arms and legs showing).

I'd also be curious as to the method used in the BF test.

 

[Scotty the Body]

Originally posted by Bear
I believe you can cut your calories, but eat the wrong kinds of foods and not lose fat due to insulin spikes.

But you would agree that cutting calories to below maintenance level and eating the RIGHT foods is the proper way to cut BF?

Ok ok, thats what I meant to say in the first post, Fuckin nit picker

 

[Bear]

And I personally wouldn't touch either fat burners or intense cardio as they have both effected me adversely in the past.

 

[Bear]

Originally posted by Scotty the Body
But you would agree that cutting calories to below maintenance level and eating the RIGHT foods is the proper way to cut BF?

Ok ok, thats what I meant to say in the first post, Fuckin nit picker

Sorry, and yes, that I agree with

 

[cheesegrater]

Originally posted by Bear
You need to start eating better.

Check out these posts for starters:

Fat Loss Primer

Mens Cutting Meal Plan

Bulking With Slow Burning Carbohydrates

thanx, i have a few questions though

in the cut plan under supplements, it says 4 liver w/ every meal, 4 aminos w/ every meal and 25 BCAA 10 min before traing. What are these?

in the bulk article it says 1tbs of peanut butter, can i put that on bread? How else would i eat it?

why does it say whipping cream? Isn't that pure fat?

and to me the bulk plan doesn't seem all that different from the cut plan.

anything i can substitute for sweet potatoes?

can i take fat burning pills on this cut plan?

my plan was to "bulk" until; the end of May and cut till the middle of July, but the bulk plan was for shorter intervals. What to do?

thanx in advance

 

[cheesegrater]

Originally posted by Scotty the Body
That was my same point in my first post, hell I'm pretty shredded at 10% (the lowest I've ever been, lots of veins in the arms and legs showing).

I'd also be curious as to the method used in the BF test.

i got one of those caliper tests at the university athletic department. The exact number escapes me but i'm positive it was below 10%, yet i didn't seem cut at all. I could see like 75% of my abs, had small love handles. But i only weighed about 175 at the time and i'm 6'2.

i've never really seen veins in my arms other than during bicep lifting, NEVER seen veins in my legs.

my primary concern is my six pack. I just started back to the gym after a two year lay off (looong story) yet my abs are still clearly visible, (during that two years i had virtually zero physical activity-depression) but it's unsightly cause of my love handles. I'm not looking to be similar to a body builder, i just want to get to about 205-210lbs (195 now) with my abs shredded. I have good metabolism and have the motivation back for the gym, but it's a pain in the ass watching what i eat to the point of those plans posted above. I'll do it at least for the cut plan, but is there any other way to bulk than that? What if i have to eat out, like on a date or something? I'm not going to be one of those guys that orders a salad when out with friends, but i'll order the healthier items available.

 

[cheesegrater]

Originally posted by cheesegrater
thanx, i have a few questions though

in the cut plan under supplements, it says 4 liver w/ every meal, 4 aminos w/ every meal and 25 BCAA 10 min before traing. What are these?

in the bulk article it says 1tbs of peanut butter, can i put that on bread? How else would i eat it?

why does it say whipping cream? Isn't that pure fat?

and to me the bulk plan doesn't seem all that different from the cut plan.

anything i can substitute for sweet potatoes?

can i take fat burning pills on this cut plan?

my plan was to "bulk" until; the end of May and cut till the middle of July, but the bulk plan was for shorter intervals. What to do?

thanx in advance

forgot one

what can i drink other than water? Juice, soda, skim milk...

 

[Bear]

Originally posted by cheesegrater
in the cut plan under supplements, it says 4 liver w/ every meal, 4 aminos w/ every meal and 25 BCAA 10 min before traing. What are these?

Branch Chain Amino Acids

Originally posted by cheesegrater
in the bulk article it says 1tbs of peanut butter, can i put that on bread? How else would i eat it?

Right off the spoon.
And check the label as a lot of PB has sugar in it. You may need to go with "natural" PB. Bread may be ok when bulking, but I avoid it when cutting, high G.I. value.

Originally posted by cheesegrater
why does it say whipping cream? Isn't that pure fat?

Fat is your friend, good fats that is.

Originally posted by cheesegrater
anything i can substitute for sweet potatoes?

Russet potatoes, red potatoes, brown rice.

Originally posted by cheesegrater
can i take fat burning pills on this cut plan?

Personally, I don't like them, but I don't see why not.

Originally posted by cheesegrater
my plan was to "bulk" until; the end of May and cut till the middle of July, but the bulk plan was for shorter intervals. What to do?

thanx in advance

Ever cut before? I have better luck with shorter bouts. That's why I started already. Eventually my body will stop responding, then I'll clean bulk a week and resume cutting. Hey, you could always just repeat either plan as often as you like.

 

[Bear]

Originally posted by cheesegrater
forgot one

what can i drink other than water? Juice, soda, skim milk...

Cutting? None of the above.

You really need to soak up the nutrition forum

 

[ZECH]

Originally posted by Bear
My goal is to be cut by June and I started January 1st.

But I don't believe in doing any cardio more intense than brisk walking either.

What's a typical day of the foods you eat look like? Diet is key.

That's 20 weeks! I would say that is a little on the long side. Don't let it get boring to you!

 

[Bear]

Originally posted by dg806
That's 20 weeks! I would say that is a little on the long side. Don't let it get boring to you!

I'm sure I'll peak earlier, then I can clean bulk a week, cut a week, you know, just stay on the edge of being shredded

I'm still learning exactly how long it takes my body to respond to altering my nutrition.

Last year I started a little late, and tried to add cardio as summer grew closer, but I lost LBM, so this year I'm starting earlier and staying away from cardio.

 

[cheesegrater]

Originally posted by Bear
Branch Chain Amino Acids
Right off the spoon.
And check the label as a lot of PB has sugar in it. You may need to go with "natural" PB. Bread may be ok when bulking, but I avoid it when cutting, high G.I. value.
Fat is your friend, good fats that is.
Russet potatoes, red potatoes, brown rice.
Personally, I don't like them, but I don't see why not.
Ever cut before? I have better luck with shorter bouts. That's why I started already. Eventually my body will stop responding, then I'll clean bulk a week and resume cutting. Hey, you could always just repeat either plan as often as you like.

what's liver as per the cutting supps?

what's GI value?

i've never gone on a cutting program. Is 6 weeks too long to cut?

so as to your other reply, when cutting i can't drink anything but water?