To put the plan to action, we need the nutrition timing. The two main forms of exercise discussed in maintaining muscle while losing fat are weight training and cardiovascular training. There is way too much fear and fret of 'losing muscle.' I have also found that cardio is great for creating additional development in the lower body (calves, shins, quadriceps, hamstrings, and glutes). If you were making gains in muscle mass, this is an indication that your body responds well to this type of stimulus; stick to what works for you. Whole food will keep you fuller and not feeling as hungry. It is also for this reason that you want to weigh yourself each day at the same time under the same conditions. For example, I will prioritize which meals should have the most carbohydrates in the following order. What all of this means is that fats contain the most energy compared to protein and carbohydrates. In fact after all of this time of working out, you still would be reluctant to take off your shirt in public, when others with almost zero muscle mass have no problem with it. I can tell you that it was far too much and that losing 3 pounds per week is far too fast (at least for me). These are found mainly in flaxseed oil, leafy vegetables, fish, shellfish, and walnuts. It was high in calories and high in protein, so it sounded like a winner to me. But when it comes to fat loss, many people think that the only option is … Make sure to manually enter your weight into the machine for a more accurate calorie burn reading. Because of this, when you are building muscle (anabolic) you aim to minimize the fat gained. Almost every day I'd eat an entire frozen pizza. However you are not satisfied. I measured my bodyweight daily and adjusted my caloric intake and exercise accordingly. How much cardio/food eat during cut I have been eating about 1400-17000 calaries spread apart 5 meals a day. Almost everyone agrees that newbies can gain muscle and lose fat at the same time, so you have to ask yourself, "Why only newbies?" Recall from above, that deviating from homeostasis will create unwanted effects (either fat gain or muscle loss). On lower calories your recovery will be compromised and therefore you will not be able to push your body to the extent that you may in the off season. Taking part in a bodybuilding competition requires you to have very low levels of body fat, typically around 3 to 6 percent. I started the cutting diet in April of 2006. Loss of strength will result in loss of muscle mass and decreased metabolism. For those under 200 lbs, take 2.5 grams of creatine and 5 grams of BCAA 4x per day. When you lose weight, you will lose muscle and fat (catabolic pathways). When cutting, cardio must be done in a fashion where the body has nutrients in its system so it does not catabolize muscle for energy. Combining these two supplements will help preserve your muscle mass and strength. Another one of the recommendations that I leave to you is: do the cardio in a different period from the one in which you do resistance training. I knew this method was reliable because I would eat the same foods and drink the same amount of water at the same times every day (to within 10%). Losing hard-earned muscle is a bodybuilder's worst nightmare. My total calories also went up on those days. *Personally I like to do a high rep ab workout while cutting. Don't worry if you don't get the exact amounts. The reason why this is important is because your body now needs nutrients to recover and repair your muscles from the weightlifting. During periods of reduced caloric intake, the body must compensate for this lack of energy. It is trivial to overwork your body, so instead keep the mindset of get in, make it effective and get out (and eat!). Therefore you must eat them through dietary protein. For instance we can start with a 3 day split, hitting each body part from different angles... Our weightlifting and cardio schedule is now done. Fats will make up at least 55-60% of your intake. Whey protein is mainly found in milk and is the fastest digesting protein, and because of that, it is the best protein to consume after a workout. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Keep this in mind when you are removing carbohydrates from your diet. Full Spectrum Multivitamin (one that includes fish oil and extra antioxidants). Another tip is to make sure you keep variety in your foods. You look in the mirror and realize you've gotten a lot more muscular through your workouts. I have personally found the best results while continuing to lift heavy and minimizing rest time between sets. We will discuss only the two most popular categories of protein, whey and casein. You should consume as little simple carbohydrates as possible. In preparation for my last contest, I would measure myself right before I lifted every day to within 0.25 lb accuracy (I had access to a doctor's scale). Nutrition aids in building and retaining muscle, while the timing of the nutrition plays the key role in when the body loses fat or when it gains muscle. The last place where I will reduce carbohydrates from is the pre workout meal. ... During my last 2 comp preps I've done lots of cardio, but mainly due to job being office bound. These guidelines are designed to help you cut your fat 0.5%-1% per week. The 3 best options for cardio when bulking are: (1) keep it minimal and limit it as much as possible, (2) do low-intensity bouts between 15-45 minutes, or (3) do high-intensity bouts between 10-15 minutes. Next divide that number by how many meals you are able to get in a day. We do need fats in our diet however, and the "healthy fat" as most people refer to it, is called monounsaturated fat. Let me take you back a year ago. Do not get into the grind of eating the same thing every day. Training a body part once a week or three times per week? They are: Each has its own role in doing what some think can't be done, building muscle while losing fat. Bonus Question: Have you ever lost any muscle mass while cutting? I am a firm believer in natural foods, so I stick to the basics in terms of supplementation. Personally, I take two tablespoons per day, one with breakfast and one later in the day. This fat is found mainly in olive oil, sesame oil, nuts, avocados, and fish oil. It does so by breaking down fats in adipose tissue and proteins in muscle tissue to be used in synthesizing glucose which is used for energy (this process is called gluconeogenesis). Catabolic: breaking down complex structures into simpler ones. How to Track Progress During a Cutting Phase. I learned from my mistakes and for my most recent contest, I aimed to lose 1.5 lbs per week. Maintain as much strength and muscle as possible while losing as much fat as possible. This is why it is important to look at the average weight loss rate on a weekly timescale. Weightlifting should definitely be done during a cut, and there should be no changing to a weightlifting routine because of switching to a cutting diet. Decrease in overall training volume to prevent sore muscles and delay in recovery. Protein shake after protein shake, chicken breasts, brown rice, the occasional cheat meal here and there, bulk, bulk and more bulking, and now it's summertime. 6. However some differ from others in the fact they contain amino acids and anti-oxidants, which are both important for retaining and building muscle, and reducing the effects of free-radicals. Doing cardio allows you to build up a larger calorie deficit, so you can eat more. I practice Powerlifting and Olympic-style weightlifting. Generally, it likes things just the way they are. Fast forward 8 months later, I had gotten bigger, and I thought I was making awesome progress because my arms were up to 16 inches. To begin with, calculate your total calories burned. This has worked very well for me to gain muscle without putting on much fat weight at all during bulking phases. Personally, I aim to lose 1.5 pounds per week and have found great success in retaining muscle at that rate. This was way too fast. This fat should come from quality sources like an essential fatty acids (EFA) supplement, fish, fish oil, flax seeds/oil, peanuts and almonds to name a few. By eating more, your body has access to more nutrients and … Cardio during cutting When cutting, should cardio be done first thing in the morning, or after work-out? © 2020 Bodybuilding.com. So in that regard, morning cardio in a fasted state could increase fat loss during a cutting period and allow a bodybuilder in a bulking phase to significantly increase his carb intake without gaining more fat. This involves both reading and understanding the signals that your body is giving to you as well sending the right signals to your body to accomplish your goals. To get to this standard, your weight training and the food you eat are of paramount importance. I also drink 1 - 2 liters during my workout and 2 liters within 30 minutes of finishing my workout. I have definitely lost muscle while cutting! Immediately after the workout you consume a protein shake as normal. At any given point, your body will be in either of two states: an anabolic state or a catabolic state. What Supplements Would Help Preserve Hard Earned Muscle? While your body has grown and you've gained pounds on top of pounds, you notice that you don't have that stunning figure yet, the "beach body." Cardio must also be done in a way that maximizes the use of fat for energy. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, kidshealth.org/parent/food/general/sugar.html, 2 minute jog warm-up---1 minute of sprinting, 2 minutes of jogging---1 minute of sprinting, Workout A - 4 sets of 10 with 60 sec rest, Workout B - 3 sets of 15 with 30 sec rest. less weight on me, yet my arm size did not change. Get your fats, proteins and carbohydrates from a variety of sources. While cutting up you will be doing a lot more cardio. Thanks. If so, how much? We've all been there, either in the past, currently, or will be there in the future. Our forum members share nutrition & training tips and supplement ideas to keep that muscle! 3 low cal days (1200 -1300kcal) 3 medium (1400-1500kcal) and 1 high (1900kcal) this averages about 1500kcal/day. Keep in mind the fundamentals of lifting: My lifting sessions are focused, effective and brief (less than 60 minutes). I will make sure to eat enough calories both before and after cardio. Well, you can do no cardio and lose weight. I measured 6'2", 190 lbs., around 17% body fat. Now that all of the nutrition guidelines have been covered, and we have a grasp on each portion of our diet, it is time to learn the nutritional aspect of cutting while preserving and gaining muscle. All rights reserved. What are some nutrition tips for preserving muscle while cutting? Whey is best after a workout, when your body needs immediate nutrients; and the slow digestion effects of casein is best before bed, when your body will go without food for hours on end. Also, keep an eye out for injuries and illness as your body will also be more susceptible to both. Cardio type, height, weight, and other variables affect these values, but these are decent values to use for estimation purposes. I personally have found the best results when I treat my cardio session like a lifting session. Tighten things up and smarten up! Separate cardio workouts and weight training workouts as much as possible. And then you check Instagram. However this should not be a total deficit for the day. The thought of actually eating a deficit of calories and losing the muscle that took so long to earn terrifies you. ( Same body part split) The calorie intake varies during the week. If done correctly, all muscle mass will be preserved and some even gained. Of course the slower you go, the less muscle you will sacrifice. I always looked forward to the weekly re-feed; it made me feel great and it was motivation to stay tight to the diet the other six days of the week. Stick to one or two compound muscle exercises per muscle group. This method is called HIIT (High Intensity Interval Training). You will be taking in at least 1-2 cups with each serving of every meal. If you are losing weight too quickly, then increase your calories by 5 - 10%. I have included a plot of my measured bodyweight using the above procedure. Instead, your day should contain a deficit except for the beginning and end of you workout. I believe if your weight loss rate is low enough (< 1 lb per week) then you will lose a negligible (< 5%) amount of muscle. This is a difficult question to answer because everybody is built differently and there will be variations depending on genetics and the quality of the cutting cycle. Another 10 pounds of muscle and better stage presence and I would have probably placed in the top three. ), so only make minor adjustments in the 5 - 10% range. Your quads and glutes are the two largest muscles in your body so have the greatest opportunity for energy expenditure. Yes I had in fact gained a good bit of muscle, but as a tradeoff of gaining muscle so quickly I also put on a ton of fat. Now that we have our cardio routine in a schedule, it's time to move on to weightlifting. Consider 1-3 sets to give you a total of 100-300 sit-ups/crunches at the end of the workout. 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