Cutting

[frenzyFYTA]

Well i have always gained muscle very easyly, but have not lost weight. I have recently done what i consider to be bulking, using whey and creatine as base supplements. I put on 20 pounds, which is mostly muscle (put a inch on my bicep ) This rasied my weight from 190, to 210. I would like to try cutting through the summer while increasing cardio considerly. Basketball at end of summer . I am 6'3 210 and 16 yrs old, what i would like to know is are there any supplements to help me in my cutting, ECA stack etc, and which diet is most useful. All input is welcome.

 

[JJFigure]

Most people just start by cleaning up their diet - removing all processed foods - and by increasing their protein and decreasing starchy carbs. You would also need to reduce your daily kcals; a simple formula I use is 11xbodyweight, although some people go as low as 10xbodyweight. Don't drop that low immediately though; start cutting out 200 kcals/day the first week, maybe 500 kcals/day the second week, and so on.

You can start with a moderate carb/higher protein diet such as 40% pro, 30% carb, 30% fat, and if that doesn't work, drop the carbs a bit more and increase the protein a bit more. I use 45-50% pro, 45-50% fat, <5% carbs M-F, and carb load on the weekend with 65-70% carb, 20-25% fat, <10% pro (all carbs coming from low gi sources, mainly oatmeal). However, I handle a low carb diet very well; not everyone does.

I use a homemade EC stack when cutting (25 mg ephedrine hcl/200 mg caffeine), taken 2-3 times daily. This helps keep my appetite down and energy levels high.

Initially, let your kcalorie cut do most of the work for you, and don't increase cardio until you plateau. Once you plateau (quit losing fat), you'll want to start increasing your cardio. Some people do twice daily sessions 6-7 days a week to get to very low bodyfat levels; however, if you're not competing, you probably don't need to go that far. I'd also do as much HIIT work as you can handle - sprints, intervals on bike, etc. Limit the HIIT work to 20 min sessions, and steady state work should be in the 30-60 min range.

 

[frenzyFYTA]

thnx JJ is that avatar a pic of you cause if it is damn, crazy abs

 

[JJFigure]

Yep, that's me before my December comp. I haven't put up new ones yet; been a little lazy.