Best way to cut and keep muscle?

[mrzap]

If time is not a problem and I want to cut down and keep as much muscle as possible would it be better to just go on a lower calorie diet or should I just do a ckd again?

 

[HANSEL]

50%Pro 20%carbs 30%Fat at BWx13 worked really well for me. Had energy to lift, never binged, shredded fat quickly. I use the same ratio now but eat BWx15-16 to maintain.

 

[Kid Dynamite]

If time is not a problem and I want to cut down and keep as much muscle as possible would it be better to just go on a lower calorie diet or should I just do a ckd again?

How did a CKD work for you before? Duration also comes into play. The longer you gotta diet, the more muscle you might lose.

 

[mrzap]

I ran a short term CKD for like 4 weeks and lost like 5 pounds the first week then 2 every week after that. It was hell doing the depletion workouts though. It seemed my strength dropped after going back to normal.

I did a BFL workout and exercise plan about a year and a half ago for about 6 months I was able to make moderate gains in muscle but I got shredded.

So I am not sure if it is better to just drop the bulking plan and eat a little above maintenance so I can lose fat while still going up in strength, just more slowly.

 

[BigTimer]

i believe u can cut and gain mass at the same time if u use test

 

[Ceebs]

If time is not a problem and I want to cut down and keep as much muscle as possible would it be better to just go on a lower calorie diet or should I just do a ckd again?

If time isn't a concern, just go it slow. The slower your fat loss, the less muscle you're likely to lose in the process.

Don't go too crazy with calorie restriction or excessive cardio, and lift as heavy as possible to send the signal to your body that it needs to hold onto its muscle. Everyone else in this thread gave you good suggestions for macronutrients and calorie levels.

 

[serge]

If time is not a problem and I want to cut down and keep as much muscle as possible would it be better to just go on a lower calorie diet or should I just do a ckd again?

i like ckd, find it much easier to do, no cravings, once your body adjusts to no carbs feel much better then on any other diet

 

[bigliftsCNU]

keto is your best bet... but dont be like most americans trying to lose weight who eat bacon sausage everymorning and red meat EVERY DAY... its all about high protein, mod fat.. and no carbs...... but you still have to eat clean( somewhat) and get your EFA's

 

[Kid Dynamite]

Too much protein on a keto will get you gluconeogenesis, aminos turning to glucose, which will halt ketone production, keeping one out of ketosis.

 

[bigliftsCNU]

Too much protein on a keto will get you gluconeogenesis, aminos turning to glucose, which will halt ketone production, keeping one out of ketosis.

i think the best way is to use a reduce carb/ reduced calorie diet and use glutamine to help preserve muscle while cutting.. i use a ratio of 40/40/20 while cutting.. maybe 45/35/20... and i cycle every 2 weeks i have a FUN FILLED DAY FILLED WITH CARBS

 

[leancuisine]

50%Pro 20%carbs 30%Fat at BWx13 worked really well for me. Had energy to lift, never binged, shredded fat quickly. I use the same ratio now but eat BWx15-16 to maintain.

exellent advice there.
i was on a very similiar diet and boy did it work magic.
no cravings, no loss of strength, it was great.
good reply dude.

 

[OKIE]

50%Pro 20%carbs 30%Fat at BWx13 worked really well for me. Had energy to lift, never binged, shredded fat quickly. I use the same ratio now but eat BWx15-16 to maintain.

What I use is probably closer to 50-25-25, but it works well for me, although I don't think this diet will get me much under 10% w/o losing quite a bit of muscle.

 

[Shinobi]

I've been following this diet: 30%protein 12% and 58%carbs... Total of 3600cal. Im losing fat slowly but its visible everyweek. Im doing cardio on an emprty stomach for 40min 3x a week. I eat tons of fruits, whole wheat bread, pasta, sweet potaos, oatmeal, black beans, brown rice, veggies. all kinda of meats, salmon, shrimp, octopus etc U have to play with the foods
I try my best to keep my diet with tons of variety of good foods.
Seems like The Zone Diet. When I was on a low carb diet(which I love too) my morning cardio session was harder than now... but now my morning cardio goes much easier. I do 1min very intense 2min low intensity and 1min very intensity and so on.
BTW Im on fina/prop

 

[PatBateman]

i believe u can cut and gain mass at the same time if u use test

yes, absolutely. Test should be the basis of any cutting regimen, with a side serving of fina please!

 

[leancuisine]

yes, absolutely. Test should be the basis of any cutting regimen, with a side serving of fina please!

i'm currently in the beginning of the fourth week of an 8 week cutting cycle which incoroporates 250mg of sustanon every 5 days, super clean low cal diet (high proteins), regular weight training, lots of cardio. clenbuterol at 120mcg for 10 days and then 10 days off. i take efedrine and coffee pre weight training workout for the boost of energy.

i'm 5'11. started at 190 pounds and 14% bodyfat. 22 days have gone since i started and the results are very very rewarding. i'm still at 190 but there's no question that i substitued major fat weight for muscle. i'd approximate about 5 pounds of lossed fat and a 5 pounds increase in muscle. that's in only 22 days.

that would bring my bodyfat down to approximately 12% if my figures are correct.

i've done a bulking cycle in the past using the same dosage of sustanon and managed to put on 22 pounds of which i kept about 10. with this cutting cycle, however, i predict my weight will remain at 190 even at the end of the cycle. body composition will dramatically change and i expect to end up at 8-10% bodyfat.

TEST RULES!

 

[mrzap]

I think I am going to go with the 40/40/20. I've had decent results on that in the past.

 

[Surgical]

i'm 5'11. started at 190 pounds and 14% bodyfat. 22 days have gone since i started and the results are very very rewarding. i'm still at 190 but there's no question that i substitued major fat weight for muscle. i'd approximate about 5 pounds of lossed fat and a 5 pounds increase in muscle. that's in only 22 days

No one can put on 5lbs. of muscle in 22 days. Try getting an exact bodyfat measurement.

 

[tsarleon]

no one?

 

[HANSEL]

I disagree Surgical.

 

[leancuisine]

No one can put on 5lbs. of muscle in 22 days. Try getting an exact bodyfat measurement.

mmmm....

its possible buy very unlikely unless you really know how to train and are taking shitload of steroids.

 

[kiwibrian]

keep your diet high in protein no more than 200 grams carbs per day ( morning prefer ) thats with cardio , fats from within your meats ..

 

[ireekofawesomeness]

ive been dieting since Feb 1st and so far ive lost 12 lbs and had no strength loss whatsoever...i look a bit flatter/smaller bc ive cut my carbs a lot but thats to be expected...my diet is pretty much 3500 cals a day, 100g fat, 400g protein, and 250g carbs on training days (180-200 on cardio days), so by these numbers it seems to be a 45-30-25, some days i may have a bit less protein and up the fat so its basically a 40-30-30...this seems to be working so far so ill stick with it until i get stuck or start losing muscle

 

[Cuts]

Cardio & resistence training with caloric restriction incorporating q3-4 day carb refeeds.

 

[mrzap]

.my diet is pretty much 3500 cals a day, 100g fat, 400g protein, and 250g carbs on training days (180-200 on cardio days), so by these numbers it seems to be a 45-30-25

Wow 3500 calories a day and you are losing weight? That is like 1200 calories more than my BMR

 

[ireekofawesomeness]

yeah i originally made a diet way too high in calories and posted it here it was like 4800 cals a day to cut, dont ask how i got that number...but yeah ive been losing a ton of weight on 3500 a day which everyone told me was still too much but i just have a really fast metabolism i guess

 

[mrzap]

Yep, as long as you are getting results personally then don't worry about what other people are saying

 

[HANSEL]

yeah i originally made a diet way too high in calories and posted it here it was like 4800 cals a day to cut, dont ask how i got that number...but yeah ive been losing a ton of weight on 3500 a day which everyone told me was still too much but i just have a really fast metabolism i guess

Keep at it if its working, your metabolosim is fast, this is great.
You may need to lower that total if your fat loss slows to reach your goal.