2013 summer cutting thread

[mu0n]

Has anyone started their ‘summer cut/diet’ yet?

I started mine last week (moved it forwards from early-mid April). It’s my first time on a controlled diet, so it will be interesting. I’ve already had a couple of ‘slip ups’ but definitely eating below maintenance and a good variety. Using MyFitnessPal is great for your discipline! You just have to be religious at filling it out and include everything including cups of tea and coffee so you are regimented in doing it.

I’m currently on around 2,300 cals per day aiming for a split like 90gF/180gC/180gP. It’s pretty hard to hit them all accurately, but I’m usually within 10%.

Any tips/suggestions/easy to make meals?

I’ve mainly been eating chicken for lunch and dinner. I’ve found that chili sauce is a bit of a god send at making things taste less bland. I always find that I’m bloody cooking or cleaning up after myself at home though! At least yesterday I made a huge pot of lean beef mince and pasta with veggies that last me my dinner last night, lunch today and dinner tonight.

Starting: 93kgs
Target: 85-86kgs @ 10%bf

[MrWhale]

Starting cut last week, using carb cycling but not being too strict, seems to work well for me in terms of body composition.

Once i've more free time im going to start some twice a day training and will also add 1-2 sessions of HIT into the mix

[MrWhale]

Tend to make 3-4 days meals at once, can't eat chicken breast unless it's in a sauce now, I like cooking big tray of chicken thighs in the oven then stripping meat off the bone, a 1kg tray is cheap and does 3-4 meals and are alot nicer than dry breast

[mu0n]

MrWhale said:

Tend to make 3-4 days meals at once, can't eat chicken breast unless it's in a sauce now, I like cooking big tray of chicken thighs in the oven then stripping meat off the bone, a 1kg tray is cheap and does 3-4 meals and are alot nicer than dry breast

I like the idea of cooking a lot up at once. How long will a cooked chicken breast or thigh stay edible for? Do you store in sealed containers in the fridge? What do you put with it? How do you stop it going hard and drying out when left?

What's worst for me during the week is if I have a decent breakfast - it seems to really kick start digestive system so I get really hungry. If I skip breakfast I'm okay, but if I have it I get really hungry. I had over 400cals for breakfast this morning, with my beef and pasta lunch and my couple of pieces of fruit and shake, I've only got myself about 350cals left for tonight. Ouch.

I'll start training twice a day a couple of times a week when the weather improves. Fair weather or not, getting up with it freezing outside and going for hill sprints is not my idea of fun.

[Bolognese]

Im not going to cut a high amount from my diet this year. I went low carb for last summer and lost alot of strength and muscle in the process.

Ive been mildly bulking this winter and haven't put on that much fat and my lifts have gone up loads. I want to keep getting stronger and making mass over the summer so no funky diets for me.

Will add HIIT swimming when it gets a bit warmer to lean out a little.

[mu0n]

Bolognese said:

Im not going to cut a high amount from my diet this year. I went low carb for last summer and lost alot of strength and muscle in the process.

Ive been mildly bulking this winter and haven't put on that much fat and my lifts have gone up loads. I want to keep getting stronger and making mass over the summer so no funky diets for me.

Will add HIIT swimming when it gets a bit warmer to lean out a little.

How low were your carbs? How were your macro splits?

[Bolognese]

mu0n said:

How low were your carbs? How were your macro splits?

Not sure the exact split but very very low on the carbs. Mainly protein and fats etc. I was following the paelo style diet. I didnt get into ketosis but on the verge. It was great for getting low bf but not good for keeping muscle/strength - in my experience.

Im on more of a traditional bodybuilding diet now but I dont really keep tabs on it. I listen to my body and adapt where I need too.

[mu0n]

Bolognese said:

Not sure the exact split but very very low on the carbs. Mainly protein and fats etc. I was following the paelo style diet. I didnt get into ketosis but on the verge. It was great for getting low bf but not good for keeping muscle/strength - in my experience.

Im on more of a traditional bodybuilding diet now but I dont really keep tabs on it. I listen to my body and adapt where I need too.

Ah okay, cool. I find tracking what I eat makes me way more stricter. I was going to have a Costa Mocha earlier then realised it would make me feel very hungry tonight when I have about 180 calories for dinner after training legs.

[Bolognese]

mu0n said:

Ah okay, cool. I find tracking what I eat makes me way more stricter. I was going to have a Costa Mocha earlier then realised it would make me feel very hungry tonight when I have about 180 calories for dinner after training legs.

I don't envy you! Next summer I will probably keep track of it to get to a low bf level. Luckily I don't have a sweet tooth so cakes etc are not much of an issue. Will stick around 14% this summer.

[Speed_Demon]

Started in January at 262 lbs and north of 30% BF. Now at 257 and 18% ish. Thank you muscle memory!

[pilchardthecat]

I have gone from about 10-11% to somewhere around 8% in the last 6 weeks. Going all the way to 6% this time.

[mu0n]

pilchardthecat said:

I have gone from about 10-11% to somewhere around 8% in the last 6 weeks. Going all the way to 6% this time.

Any photos of what 8% looks like?

Despite not being entirely strict over Easter, I'm 90kgs.

[pilchardthecat]

mu0n said:

Any photos of what 8% looks like?

Despite not being entirely strict over Easter, I'm 90kgs.

Only have my "before" pictures - since i haven't got to the "after" stage yet

[Hoofy]

Bunch of emo freaks!

Oh, wait, you meant...

I've added a bit of light cycling to my routine.

Last year, HIIT seemed very effective and efficient at fat burning but I want to experiment with short sessions of gentle cycling, the aim being to avoid raising cortisol levels and to trim off excess calorie intake on rest days whilst enabling me to keep my protein levels up.

Food-wise, I calorie cycle (have been since mid-December). Non-lifting/gymnastics/climbing days, I eat 2300 kcals (including a minimum of 100g of protein), otherwise I aim for 2900. I'm getting stronger and my muscles are developing but fat seems to have stayed away. I guestimate my average TDEE is around 2600 hence the +/-300.

I'm not too bothered if I don't lose fat, though. I really enjoy throwing dumbbells around so want to continue that, particularly with power snatches (only because they make lifting fun).

Edited by Hoofy on Wednesday 3rd April 11:36

[N88]

As of yesterday I've started cutting down a bit. Been on 3000 cal per day over winter but now dropped down to 2000 to lose a bit of fat for summer. Currently 85kg, aiming for 80kg in 10 weeks time. Also started cycling on top of my usual weight routine. Sticking to a similar macro split as when bulking though and I'll see how I get on - 40/40/30 P/C/F

[rosscobmw]

I've just started cutting for the first time ever. Been bulking over winter as i needed to build up a fair bit.

Current diet is:

Breakfast-High protein muesli, or scrambled eggs.

Lunch- Salad with one chicken breast or one tin of tuna

Dinner- Fish, usually cod steaks with sweet potatoes and salad.

Drinking 2-3 litres of water a day and eat nuts for snacks.

Never Cut before as never really needed too but after some serious bulking it's a must. My diet sound ok? Any advice?

[mu0n]

rosscobmw said:

I've just started cutting for the first time ever. Been bulking over winter as i needed to build up a fair bit.

Current diet is:

Breakfast-High protein muesli, or scrambled eggs.

Lunch- Salad with one chicken breast or one tin of tuna

Dinner- Fish, usually cod steaks with sweet potatoes and salad.

Drinking 2-3 litres of water a day and eat nuts for snacks.

Never Cut before as never really needed too but after some serious bulking it's a must. My diet sound ok? Any advice?

Are you calorie counting?

Food looks good, but remember although nuts are a great source of fat and protein, they are high in calories. I easily finished off a pack of 100g nuts yesterday (600 calories!).

[Hoofy]

Mmm. Nuts for snacks is dangerous if you're trying to cut.

[rosscobmw]

Not really calorie counting TBH. What else would you suggest for snacks?

[pilchardthecat]

rosscobmw said:

Not really calorie counting TBH. What else would you suggest for snacks?

BEEF JERKY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!