x
Almost there! Please complete this form and click the button below to gain instant access.
EliteFitness.com FREE Email Series: How You Can Use Winstrol, Masteron, HGH, and Testosterone for a Perfect, Muscular Physique!
- -
We hate SPAM and promise to keep your email address safe.
- -

"CUTTING PRIMER"


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about "CUTTING PRIMER" within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: "CUTTING PRIMER" by Big Sven As a trainer & contest prep coach alot of clients & NON -paying ppl (lol) are ALWAYS askin me..how do i get "cut-up". I dont wanna get big..I just want a six pack..blah-blah.. Well..whiel each person is sooo different, here is a good "primer". It gives u the general idea. The Cutting Primer Itís about time we had a decent full length post on cuttingÖ Letís get a few things straightÖ

Read more or register here to join the discussion below...

Results 1 to 9 of 9
  1. #1
    Freelance Writer future's Avatar
    Join Date
    Jan 2002
    Posts
    2,154
    Rep Power
    85

    "cutting Primer"

    "CUTTING PRIMER" by Big Sven

    As a trainer & contest prep coach alot of clients & NON -paying ppl (lol) are ALWAYS askin me..how do i get "cut-up". I dont wanna get big..I just want a six pack..blah-blah..
    Well..whiel each person is sooo different, here is a good "primer". It gives u the general idea.

    The Cutting Primer

    Itís about time we had a decent full length post on cuttingÖ

    Letís get a few things straightÖ
    1. All of the insights Iím about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
    2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you arenít eating right.
    3. You are what you eat. Itís just that simple.

    The BASICS-
    1.Postworkout Nutrition- Iím a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

    2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they donít count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

    3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on foreverÖ.).

    4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

    5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.




    6. Supplements-

    Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
    ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. Itís a supplement, however, not a miracle worker. Itís not a crutch, and wonít do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
    Protein and Carb Shakes: Iím not going to cover protein, because even if you canít afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

    7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people donít give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and youíve consumed 6,000 calories. And thatís not good in any case.

    8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.




    Sample Diet:
    Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria donít apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


    Meal 1:
    Lean Protein, 1/2 cup oatmeal

    Meal 2:
    Protein shake/Lean Protein (2 tbsp flax

    Meal 3:
    Veggies, Lean Protein

    Workout

    Meal 4:
    PWO Nutrition

    Meal 5:
    Veggies, Lean Protein, 1/2 cup rice or oatmeal.

    Meal 6:
    Shake with Flax

    That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

    *Reminder: This is a PRIMER. Itís not mean to be comprehensive.





    Here comes the fun part: Question and AnswerÖ.

    Q: What about dairy?
    A: If you donít mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

    Q: Should I do a keto diet?
    A: Unless you are morbidly obese, or would like to drag your wilted muscles behind you, stay away from keto. Again, thatís my opinion. You can see my previous posts for my anti-keto ranting.

    Q: What about cycling carb intake?
    A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

    Q: Is sodium an issue?
    A: Outside of the bloating issue, or if you have high cholesterol, no.

    Q. How do I make my meals not taste like cardboard?
    A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

    Q. I donít like old fashioned oats. Can I eat the pre mixed oats with fruit?
    A. No. Be a man. Those mixes have ridiculous amounts of sugar.

    Q. What about fruit?
    A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

    Q: Can I eat steak while cutting?
    A: Definitely. Make sure itís a leaner cut.
    Last edited by digger; 12-Dec-2006 at 10:26 AM.

  2. #2
    Cyborg Miss24k's Avatar
    Join Date
    Aug 2004
    Location
    Where ever my little heart desires!
    Posts
    5,077
    Rep Power
    104

    Re: "CUTTING PRIMER"

    Good article! LOL I love the answer to the question" I don't like oatfashion oats"

    I tell my clients all the time to be a man/ or woman, cause I get this question with every new client! LOL

  3. #3
    Mad Scientist
    Join Date
    May 2002
    Posts
    8,621
    Rep Power
    153

    Re: "CUTTING PRIMER"

    Quote Quote posted by Miss24k
    Good article! LOL I love the answer to the question" I don't like oatfashion oats"

    I tell my clients all the time to be a man/ or woman, cause I get this question with every new client! LOL
    I cannot eat oats - seriously, they make me gag, and I cannot swallow them. Same thing with cottage cheese.

    So instead of oats, I eat Cream of Wheat. May not be ideal for a competition cutting diet, but for wanting to cut fat - it has always done me totally fine. Sometimes that person is not trying to be a puss, but you need to find reasonable alternative that fit in with their lifestyle and individual needs.

    Just my opinion.

  4. #4
    Cyborg Miss24k's Avatar
    Join Date
    Aug 2004
    Location
    Where ever my little heart desires!
    Posts
    5,077
    Rep Power
    104

    Re: "CUTTING PRIMER"

    Quote Quote posted by Daisy_Girl
    I cannot eat oats - seriously, they make me gag, and I cannot swallow them. Same thing with cottage cheese.

    So instead of oats, I eat Cream of Wheat. May not be ideal for a competition cutting diet, but for wanting to cut fat - it has always done me totally fine. Sometimes that person is not trying to be a puss, but you need to find reasonable alternative that fit in with their lifestyle and individual needs.

    Just my opinion.

    Oh I know, it's not always cause they're being a puss, they use want the sugar 1s, lol cause they like them. I also don't just say eat oatmeal, I give them alternatives always, like multi-grain toast, or cream of brown rice, or even cream of wheat, cause most of my clients, just want to get into better shape, not get on a stage.

    It usually end up them saying I don't like plain oatmeal (I even give most of them fruit, splenda, and cin. lol) , but I love the quaker packages can I have 1 of those, I say uhhh NO, they're loaded with sugar, then they say well I won't have the fruit. LOL

  5. #5
    Mad Scientist
    Join Date
    May 2002
    Posts
    8,621
    Rep Power
    153

    Re: "CUTTING PRIMER"

    Quote Quote posted by Miss24k
    Oh I know, it's not always cause they're being a puss, they use want the sugar 1s, lol cause they like them. I also don't just say eat oatmeal, I give them alternatives always, like multi-grain toast, or cream of brown rice, or even cream of wheat, cause most of my clients, just want to get into better shape, not get on a stage.

    It usually end up them saying I don't like plain oatmeal (I even give most of them fruit, splenda, and cin. lol) , but I love the quaker packages can I have 1 of those, I say uhhh NO, they're loaded with sugar, then they say well I won't have the fruit. LOL
    Didn't mean to say it against you ..... Just in general.

    BARF - Cream of Brown Rice. Never tried Cream of Rice though, wonder if I would like it. Is it better for you (cleaner) than CoW?

  6. #6
    Cyborg Miss24k's Avatar
    Join Date
    Aug 2004
    Location
    Where ever my little heart desires!
    Posts
    5,077
    Rep Power
    104

    Re: "CUTTING PRIMER"

    Quote Quote posted by Daisy_Girl
    Didn't mean to say it against you ..... Just in general.

    BARF - Cream of Brown Rice. Never tried Cream of Rice though, wonder if I would like it. Is it better for you (cleaner) than CoW?

    I didn't think you were saying it against, just should have been alittle more clear.


    lol if you like CoW, I don't know why you wouldn't like CoR they taste similar to me anyway, lol but I also thought horse meat taste good (like cow)

  7. #7
    Da Pope Sassy69's Avatar
    Join Date
    May 2001
    Location
    Nekkid in the sun!
    Posts
    21,469
    Rep Power
    89

    Re: "CUTTING PRIMER"

    Quote Quote posted by Miss24k
    I didn't think you were saying it against, just should have been alittle more clear.


    lol if you like CoW, I don't know why you wouldn't like CoR they taste similar to me anyway, lol but I also thought horse meat taste good (like cow)

    I've alternated w/ Cream of Rice - one issue w/ the CoW is wheat is more estrogenic and people may have wheat problems. Cream of Rice tasted fine to me.

  8. #8
    Mad Scientist
    Join Date
    May 2002
    Posts
    8,621
    Rep Power
    153

    Re: "CUTTING PRIMER"

    hmmm, might try CoR soon. Too bad I just bought a box of CoW. That is okay - it'll be gone in about 2 weeks.

  9. #9
    Elite superqt4u2nv's Avatar
    Join Date
    May 2003
    Location
    In the GYM
    Posts
    34,779
    Rep Power
    4328

    Re: "CUTTING PRIMER"

    Great artical Future!

Similar Threads

  1. Replies: 18
    Last Post: 08-Feb-2009, 11:51 AM
  2. HOW IS IT WITH "SETS" and "REPEATS" for cutting down
    By sasa in forum Women's Fitness (Female Bodybuilding and Training)
    Replies: 3
    Last Post: 17-Jun-2008, 10:46 PM
  3. "CUTTING PRIMER"
    By future in forum Diet & Bodybuilding
    Replies: 10
    Last Post: 22-Dec-2006, 07:39 AM
  4. Replies: 85
    Last Post: 05-Feb-2004, 05:35 PM
  5. Mi primer Post fuť un "Source Post", estoy "Betado" del foro???????'
    By RamboFirstBlood in forum Musculacion, Fisiculturismo, Esteroides Anabolicos
    Replies: 6
    Last Post: 19-Dec-2001, 10:12 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •