The Ultimate Cutting Guide. Ultimate cutting guide. Cut, shredded, lean, ripped, whatever you want to call it most people if not all want to get leaner to some degree. The “rules” for productive weight training while cutting are not as clear cut as they are for nutrition. There are however a few basic principles that any. Knowing how to maximize your bodybuilding diet is one of the key ingredients in adding muscle to your body in conjunction with a weight training program. Building muscles and muscle mass is one of the toughest tasks you can attempt. Do a few weeks of 'cutting up,' in which you lift lighter. Doesn’t change the fact I still hear the terms . When it comes to cutting often the trade off is a loss in muscle tissue brought about by a notable caloric deficit and the elevation of catabolic/stress hormones. The key to effective fat loss is to manage the two hormonal states effectively whilst changing fuel usage and maintaining or creating a deficit. Can fat loss be achieved whilst maintaining or even gaining mass? In my opinion yes and I have seen it happen on many occasion. If you lift weights, have you ever wondered whether you're doing it right? Specifically, are you lifting enough weight? According to a study done by the University of.It requires educated and strategic management of nutrition and fuel usage. My approach for myself and my clients is different to that of most and I guess the reason for me writing this is to express that approach. I also wished to title this 'the death of the diet' but maybe it’s a little early for that kind of speculation. Little bit of plagiarising of my own articles here, as some of this info is relevant and in my opinion good. Insulin. Insulin manages our hormonal state and part of our natural fluctuation between a state of regeneration and degeneration. Our hormonal and genetic makeup define for us how well insulin is managed at a base level and dietary habits influence it from then on in. Managing insulin is all about stabilising blood sugar and maintaining it through selective ingestion of predominantly carbohydrates. To understand the more complex roles of carbohydrates besides the storage and transport of energy we must first understand that the bodies’ hormones are largely governed by this 'master' hormone, insulin. A Workout Routine contains the best workouts, routines, programs, and plans for your exact weight training goal. Lose Fat 6 Weeks to Get Lean With this six-week, 10-point program, you'll blast off pounds of body fat and reveal a six-pack. How to design weight training programs and implement weight training methods and strategies that build muscle. Learn how to train to gain muscle mass. What is the best workout to get cut? Those who have put on enough muscle over the winter are looking to get 'cut' for the summer. Here are some of the best. Following the consumption of carbohydrates of any type there is a concurrent and specific rise in our blood sugar or blood glucose levels. In response to this rise, insulin is secreted into the body. The excessive or insufficient ingestion of carbohydrates that is common in todays society cause lows and highs in blood sugar levels. The repeated fluctuation of these levels can impact the bodies’ ability to produce insulin and in some cases cause the whole system to shut down. Not only does this have a major impact on the regulation of sex hormones but in the pursuit of 'getting cut' there is a common and drastic trend to exclude or minimise carbohydrates from the diet below the bodies normal requirements. We start messing with sex hormones and we fall deeply into a catabolic (degenerative). The three bodytypes endomorphs, ectomorphs and mesomorphs are what we will be starting with at our hormonal and genetic makeup level. What we have done with it from then on in is always tricky to define. To summarise with this: The suggested base dietary ratios (carbohydrates: proteins: fats) for the various body types are. Ectomorph. 55: 2. Mesomorph. 40: 3. Endomorph. 25: 3. In essence this is telling us if we take an ectomorph and they consume 5. Is this 1. 00% accurate, no but it gives a great start point. If we want a steady flow of energy this 5. If not I would take your current diet, log it accurately and see what level you are at right now. You will see why shortly. Whatever happens you need to honestly know where you start at otherwise you cannot adapt anything. Point 1. Create a deficit of total calories through either a reduction in dietary calories or an increase in fuel (calorie) usage. This is the point at which people will dispute the information I am about to give you now for various reasons. Answer me this, are you looking at maximal fat loss whilst preserving muscle tissue? If the answer is yes read on. If you don't care about losing some muscle just keep doing what you're doing. Let me remind you of the two basic hormonal states. This diagram shows it in relation to blood sugar and its physiological response should it drop below a given level. If we want to manage composition we cannot drop below the black line and into the red. For the purpose of explaining this I’m going to use a hypothetical case study. John is an ectomorph who has been consuming a strategic eating plan to build bulk. He is now ready to cut the fat and maintain mass, being an ectomorph if he gets this wrong he will lose what took him a long time to gain. He consumes 3. 00. As a reference for those of you that ask the question, John uses no performance enhancing drugs, the relevance of this will become clear later. He is going to diet for 1. Remember he cannot drop in the red. The second he does all of his goals become compromised. Firstly I want to give you a little insight into fuels and how they are used. The essential nutrients (our body can't create but we have constant jobs for them) proteins and fats can be utilised as carbohydrates should our body need them. This is a pathway that your body needs to adapt to in order to become efficient at it. If we don't have enough protein our body steals from itself (lean tissue), if we don't have enough dietary fats our body shuts certain systems down. If we plan to protect muscle tissue whilst giving the option for the body to use another form of fuel (stored fat) we must maintain an anabolic state and consume above maintenance levels of protein. We can stick with our total caloric requirement whilst adapting fuel sources and protecting tissue. How do we burn fat, we burn fat because we not only tell the body to stop storing it, we create a metabolic impact through our training. At this point I must also tell you that when it comes to training more isn't always better. I will explain more later. This article is about the dietary aspect of cutting, why? Ask anyone in shape what’s more important. Diet or training? Stage 1. Change fuel sources. This is straight away under the assumption that you will eat only clean foods during this time and stick to the plan. The best way I have found to do this is by switching fuel sources over a given period. An undulating drop in carbohydrate switching calories to proteins and fats. Here is an example taking my case study down from 4. He is an ectomorph and has a high carbohydrate tolerance so going much lower wouldn't probably be required. A large amount of this 1. Stage 2. Creating a metabolic output. So this is the point where it becomes the argument of calories in vs calories out. Take calories out of your diet you run the risk of the red zone. Burn more you don't provided you utilise a post workout drink. I have speculated a very low basal metabolic rate in my case study, 1. Basal metabolic rate is basically what our body needs just to survive. We don't want the body switching into a survival mechanism (red) therefore you can deduct 1. That leaves with a 3. How does the body burn fat? By creating this optimal hormonal state (anabolic) we can prime the body to burn fuel that isn't required (body fat). We preserve the metabolically active tissue (muscle) whilst providing an alternative and protective fuel source (protein and fats). This minimises the risk of a surplus of carbohydrates (our raw fuel) and it's conversion to stored energy. As we still ingest the same amount of calories our ability to sustain metabolically demanding workouts still remains possible. We create a calorie deficit with minimal risk and by only increasing output not reducing food intake. Overweight people diet and eat diet and low calorie foods... I say more. Let me show you an example of when more is not always better and a reason I only add cardio into a fat loss program as a last resort and way to burn energy (literally moving, not running, nothing overly strenuous) high intensity cardio is low intensity weights before anyone starts. John (case study 1) is on a weekly basis going to add a brisk 1. By week 1. 5 he will be doing 3 hours and 4. Read on. Up until week 7 his body is primed for fat loss, at week 8 it fails and will start to catabolise valuable and metabolically active tissue. This would look something like this: If this wasn’t a simple enough reason to understand why conventional dieting (dropping calories) doesn’t work I don't know what is. Also when nutrition has been consistently manipulated for 1. You haven’t any more time or energy to do more cardio and your receptors are so fried from all the fat burners you've taken what tricks do you have left?? Save the cardio and thermogenics for when you're looking for the details. When metabolism stalls? I have a very successful fat loss client who has lost over 4. Weight loss if done successfully as in fat will always wave up and down much like the carb cycling I showed above. Infact here is his weight loss chart... I don't log clients weights, he did this using his iphone): The peaks you see weren't because he went off plan they're because of what I like to call metabolic shifts, his body is adapting to new tissue and making adjustments to compositional changes and his ability to use fuel more effectively. At one point his weight stalled for about 5 days so the question posed to me was: 'should I reduce my calories and do some more training, maybe some cardio?'My answer: 'Lets drop out one of your gym sessions this week and I want you to increase your overall calories everyday' very puzzled he went ahead and did it, guess what, he lost more fat and got his metabolism going again. He had stalled because he had waved into the red so I pulled him out of it. My point here is that metabolism and fuel usage in immeasurable to a large extend so at times it needs a push in the right direction. Strategic metabolic ramping. I wrote about this a while ago when discussing cheat meals. Let me draw your attention to this and will simply cut and paste some of my previous piece as it now ties in nicely. Leptin. Leptin is a hormone that basically signifies if we are starving or satiated. In the grey or in the red. Its a bit more complex than this but a whole other article but fundamentally. Someone creating a deficit or on a restrictive diet will lower leptin levels, which therefore sends the signal we are starving (red zone). Ryan Hughes' Cutting Program. When Ryan Hughes is prepping for a fitness contest, he flips the fat burning switch and cranks up the intensity. He maintains a shredded physique year around as it is, but when push comes to shove you can bet that Ryan will be in the gym everyday doing cardio conditioning. He also tightens up his diet because he knows that success starts in the kitchen and ends in the kitchen. If you want a body that guys are jealous of and girls swoon over, then follow Ryan Hughes' lead with his personal cutting regimen. Video. Ryan Hughes' Fitness Program. Watch The Video - 1. Cutting Regimen. Nutrition Calories: 3,6. Fats: 1. 47g. Protein: 3. Carbs: 2. 42g Meal 1: 2 scoops. Protein 5. 0g . I use a variety of different exercises with my main focus being on controlling the movement and maximizing the contraction. Over the past few years I have tried various foods, quantities and timing strategies and I believe I have found what works best for me. I stick to simple quality protein sources and complex carbohydrates. My diet does not contain a ton of variety as you can tell which may not be right for everyone. However, I don't mind the lack of variety and I enjoy knowing exactly what I am getting each and every day. The lack of variety makes it easy for me to plan ahead and prepare my food. Grocery shopping and meal preparation are a breeze for me because I stick to simple, high quality foods which require little preparation time and effort. My strategy is simple, quick and easy! Training. My training strategy is also straight forward. I stick to basic compound movements to optimize gains in lean muscle mass. These movements have always worked for me, so I figure, why change? I never understood why people, who are making solid steady gains, would completely revamp their training routine. I think switching your routine and keeping things fresh is absolutely critical, but to throw out everything and start fresh is silly. I always include the basic compounds movements and build around them. I take a few months to try and add new muscle mass each year, but these periods of time I still eat clean. My training during these periods is somewhat lower reps and heavier weight. During a cutting phase, I typically reduce the weight, increase the training volume and add in cardio. Supplementation. Supplementation for me is regimented and consistent. I believe this to be the key to supplementation success. I have always used Gaspari Nutrition products. In fact my first supplement stack ever was Size- On/Super. Pump 2. 50. So, signing with Gaspari Nutrition was sort of like a dream come true for me. If you look back into my forum posts, blogs and comments you will find that I have always supported the brand and used the products. I also use fish oils and Genr. Vitargo, which is a great product to use post- workout. I use Vitargo year round, even when cutting. One tip I would give anyone who is looking to add a supplement regimen to their current plan is, get everything else in check first. Do not rely on supplements; use them in addition to a balanced diet and strict training regimen. You will see great results if you use these products properly in the right nutritional and training environment.
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