Styleforum › Forums › Lifestyle › Health & Body › Help me cut
New Posts  All Forums:Forum Nav:

Help me cut

post #1 of 26
2/18/10 at 10:49pm
Thread Starter 
Alright, about 3 months ago I began lifting. Although I have gained strength and muscle, I have also put on some fat as expected. As of right now im 5' 11", ~170 pounds and two weeks ago 17.5% body fat. I decided that that it would be a good time to cut some BF% but I'm not exactly sure how to do that. Right now I lift 2-3 times a week at a moderate intensity. I also having rowing practice 3 times a week. This is usually at least an hour on rowing machines and then some core/upper body work. My diet right now is: For breakfast usually ~1/2 oatmeal w/ milk, 2 teaspoons of peanut butter and 1 scoop of whey protein powder. Some days this is followed with 2-3 eggs For lunch usually some kind of sandwich on wholewheat, I usually have just a can of tuna w/ a small amount of mayo, some almonds and an orange or some kind of fruit Usually a small snack, hummus on whole wheat crackers has become a favorite. I usually rotate off between this and a couple slices of cheese/ *On workout days after a workout I have a protein shake made from a scoop of whey, a handful of almonds, half a scoop of creatine and milk. Before bed I have have a scoop of creatine mixed into milk. For dinner some kind of lean protein (lean beef, chicken breast, turkey sausage), good carbs (brown rice, quinoa) and a green vegetable. My goal is to be around 8% BF%. From my limited understanding I think that I should not try to do this all at once, but in stages. If someone could tell me how to cut or direct me to an article it would be greatly appreciated.
Reply
Reply
post #2 of 26
2/18/10 at 10:51pm
Eat less?
Reply
Reply
post #3 of 26
2/18/10 at 10:59pm
Thread Starter 
alright thats kind of what i thought. so just eat less but keep the same exercise plan?
Reply
Reply
post #4 of 26
2/18/10 at 11:14pm
Yes.
Reply
Reply
post #5 of 26
2/18/10 at 11:23pm
Why are you cutting after only lifting for three months? I don't really understand the reasoning behind this, you're just going to lose most of the gains you've made.
Reply
Reply
post #6 of 26
2/18/10 at 11:25pm
I'd check this out.

Even if you disagree with aspects of the article, it's got some good pointers in there. Check out the section about determining your caloric intake. Even if you're eating clean, surplus calories aren't a great idea if you're cutting.

Give circuit training a shot. You don't need to follow the routine outlined in the article, but I'm enjoying a comparable lifting schedule (two circuit days, a heavy lifting day, and a bodyweight day). The variety keeps anything from becoming too monotonous.

Also look into Tabata. I'm not a huge fan of steady state cardio, so this is a great way to check off your "cardio" in minimal time.

Others can feel free to chime in, but I think those are your best bets for cutting some fat.
Reply
Reply
post #7 of 26
2/18/10 at 11:27pm
Quote:
Originally Posted by hastur View Post
Why are you cutting after only lifting for three months? I don't really understand the reasoning behind this, you're just going to lose most of the gains you've made.

If his BF is accurate, he should look into leaning out first. If he utilizes key exercises like lunges into his routine and takes in enough protein, he isn't likely to lose much muscle.
Reply
Reply
post #8 of 26
2/19/10 at 1:23am
Quote:
Originally Posted by APK View Post
If his BF is accurate, he should look into leaning out first. If he utilizes key exercises like lunges into his routine and takes in enough protein, he isn't likely to lose much muscle.

Isn't likely to lose much muscle? How much do you think he gained in 3 months? Considering he's 5'11 170 and wants to "cut", he's just going to end up a skinny 150ish or whatever after he cuts.
Reply
Reply
post #9 of 26
2/19/10 at 9:05am
It's pretty hard to lose muscle with a halfway decent training program.
Reply
Reply
post #10 of 26
2/19/10 at 11:37am
For diet, cut out your snack and switch from milk to water.

Add 20-30 minutes of light-moderate cardio to your lifting days.
Reply
Reply
post #11 of 26
2/19/10 at 12:29pm

..


Edited by cross22 - 7/17/11 at 10:52am
Reply
Reply
post #12 of 26
2/19/10 at 2:06pm
I'm a little confused. You're lifting, you're rowing 3 hours per week (incredible exercise!) and you're eating pretty damn well. Unless you were fat before, I'm not sure how you've gotten "tubby" doing what you're doing. I know that a bit of fat comes along with the muscle, but the 3 hours of intense cardio (you're not exactly walking on a treadmill) should keep you pretty lean. Really, 5'11, 170 lbs sounds pretty normal, but compared the average SF'r, you're probably huge! I'm constantly amazed at the number of 5'9, 145 lb people who post here.

If anything, up the cardio a bit. Maybe throw in some intervals rather than LSD cardio, if that's all you're doing.
Reply
Reply
post #13 of 26
2/19/10 at 3:56pm
Quote:
Originally Posted by hastur View Post
Isn't likely to lose much muscle? How much do you think he gained in 3 months? Considering he's 5'11 170 and wants to "cut", he's just going to end up a skinny 150ish or whatever after he cuts.
The three stats he provided are pretty much where I was at when I started lifting many years ago. I wasn't fat, but I was not skinny. Skinny fat would be the best descriptor. If he just goes running on a treadmill for an hour every day, then yes, he'll become a skinny 150ish pound guy. If he implements a routine like the one outline in the article I linked to, he'll put on a little muscle while he cuts fat. Like Why said, it's tough to lose muscle if you're doing the right lifts, regardless if you're cutting or not. He's early enough in his lifting life where just about anything different is going to produce quick results.
Reply
Reply
post #14 of 26
2/19/10 at 5:05pm
the op has nothing to cut from. i started at 6'2 200 lbs and got to 245 before i ever cycled and got to 275 before i ever cut. need to build up to cut down
Reply
Reply
post #15 of 26
2/19/10 at 5:49pm
It really depends on bf %. I would never advise someone who is near 20% bf to bulk. I would focus on a recomp right now since he's a newbie. He should notice great gains by cleaning up his diet, eating near maintenance and busting ass in the gym. Unfortunately, there is always that transition period when you could bulk or cut. Not only is it hard to make the decision, but it's even harder to stick with it. 3 weeks into the bulk and you think you look fat, and you want to cut. 3 weeks into the cut and you think you look skinny and want to bulk, etc.
Reply
Reply
New Posts  All Forums:Forum Nav:
  Return Home
  Back to Forum: Health & Body
Styleforum › Forums › Lifestyle › Health & Body › Help me cut