Cutting

[ukwill]

Started a cut during December and have lost 6kg so far. Would like to get down to about 12-14% BF. Am currently up around 20. The first few kilo's came off easily, but it feels like it's getting harder and harder. Am on 1800cals per day. Am eating those Fuller Longer meals from M&S as they look pretty good for weight watching.

anyone got any tips?

Have noticed that the gym is at least 3x harder - not as much energy or strength.

[goldblum]

I wrote this a few days ago in response to a bloke who wanted to drop below 10% bf and some advice on training and diet.

Main thing for you is less time on reps and sets but lift heavier.Also more cardio and cals - it'll pay off in the long run.

http://www.pistonheads.com/gassing/topic.asp?h=0&a...


ETA hope this helps a bit!

Edited by goldblum on Saturday 22 January 02:03

[Ordinary_Chap]

ukwill said:

Started a cut during December and have lost 6kg so far. Would like to get down to about 12-14% BF. Am currently up around 20. The first few kilo's came off easily, but it feels like it's getting harder and harder. Am on 1800cals per day. Am eating those Fuller Longer meals from M&S as they look pretty good for weight watching.

anyone got any tips?

Have noticed that the gym is at least 3x harder - not as much energy or strength.

Thats probably because you're not eating enough.

You can rapidly drop weight and still eat well as long as you eat the right things and at the right times.

[ukwill]

Ordinary_Chap said:

ukwill said:

Started a cut during December and have lost 6kg so far. Would like to get down to about 12-14% BF. Am currently up around 20. The first few kilo's came off easily, but it feels like it's getting harder and harder. Am on 1800cals per day. Am eating those Fuller Longer meals from M&S as they look pretty good for weight watching.

anyone got any tips?

Have noticed that the gym is at least 3x harder - not as much energy or strength.

Thats probably because you're not eating enough.

You can rapidly drop weight and still eat well as long as you eat the right things and at the right times.

My BMR equates to 1800cals, hence the 1800 limit per day. To be fair 6kg in a month aint bad in anyone books! I was just after general advice from others that have been on a cut. I've never bothered, but thought it was about time to as I was at 22% bf, even though I was training x3 each week, I was eating a bit too well...

Diet now is like this:
breakfast: bran flakes and s/skimmed milk

lunch: fuller/longer meal / 1 bag of walkers baked crisps / 1 piece of fruit

dinner: eg. chicken stir fry / 1 cup of rice / 1 piece of fruit

thats it.

I reckon I'm consuming roughly 1500-1800 cals per day. Its just weird that weightloss appears to have slowed down a bit. If anything my metabolism has increased as I've started adding some HIT training in.

[DownUnder.]

Ideally you should eat 6 times per day, scares your metabolism into running faster, also try and time carbs... Limit them after say 7 pm so your body can utilise them and try and get a good bit of carbs straight after training.

Protein shakes can be used as meal replacements, remember its not what you eat, its how you eat

[ukwill]

DownUnder. said:

Ideally you should eat 6 times per day, scares your metabolism into running faster, also try and time carbs... Limit them after say 7 pm so your body can utilise them and try and get a good bit of carbs straight after training.

Protein shakes can be used as meal replacements, remember its not what you eat, its how you eat

Before starting on the cut I was eating several small meals per day. I'm now just concerned that I go through my limit if I continue doing that. I'm finding it hard to think of say 5 meals of only 300cals that actually stop me from feeling bloody hungry!

The problem with 7pm is that I'm generally not home until after that time, so dinner is usually anywhere between 7.30 and 8.30pm. I was thinking of perhaps only having veg/meat for dinner? I've had to stop the protein shakes with my current diet as it was taking me up/over the 1800cals. (I prefer mixing with s/skimmed milk rather than water!)

[Ordinary_Chap]

ukwill said:

Ordinary_Chap said:

ukwill said:

Started a cut during December and have lost 6kg so far. Would like to get down to about 12-14% BF. Am currently up around 20. The first few kilo's came off easily, but it feels like it's getting harder and harder. Am on 1800cals per day. Am eating those Fuller Longer meals from M&S as they look pretty good for weight watching.

anyone got any tips?

Have noticed that the gym is at least 3x harder - not as much energy or strength.

Thats probably because you're not eating enough.

You can rapidly drop weight and still eat well as long as you eat the right things and at the right times.

My BMR equates to 1800cals, hence the 1800 limit per day. To be fair 6kg in a month aint bad in anyone books! I was just after general advice from others that have been on a cut. I've never bothered, but thought it was about time to as I was at 22% bf, even though I was training x3 each week, I was eating a bit too well...

Diet now is like this:
breakfast: bran flakes and s/skimmed milk

lunch: fuller/longer meal / 1 bag of walkers baked crisps / 1 piece of fruit

dinner: eg. chicken stir fry / 1 cup of rice / 1 piece of fruit

thats it.

I reckon I'm consuming roughly 1500-1800 cals per day. Its just weird that weightloss appears to have slowed down a bit. If anything my metabolism has increased as I've started adding some HIT training in.

The reason why I suggested not eating enough is based on you saying you've lost strenght and energy which folk often do when they don't eat enough or overtrain but then you've said you're going 3x a week so it shouldn't really be the case.

[DownUnder.]

You don't seem to get it, you don't need to eat between 1500-1800 cals... You can eat more. Yeah eating that late i'd suggest meat and veg!

Also you still need protein on a cut or the muscle you've been working hard for will be eaten away by your hungry body!

[ukwill]

DownUnder. said:

You don't seem to get it, you don't need to eat between 1500-1800 cals... You can eat more. Yeah eating that late i'd suggest meat and veg!

Also you still need protein on a cut or the muscle you've been working hard for will be eaten away by your hungry body!

What is it that I'm missing? (help me here!). I'm basing my calorie consumption based on my BMR. If I eat more, then I'd have to work out more (than what I am doing). I appreciate and agree with the protein comment.

[Ordinary_Chap]

ukwill said:

DownUnder. said:

You don't seem to get it, you don't need to eat between 1500-1800 cals... You can eat more. Yeah eating that late i'd suggest meat and veg!

Also you still need protein on a cut or the muscle you've been working hard for will be eaten away by your hungry body!

What is it that I'm missing? (help me here!). I'm basing my calorie consumption based on my BMR. If I eat more, then I'd have to work out more (than what I am doing). I appreciate and agree with the protein comment.

Just out of curiosity I presume this is base BMR as opposed to a higher one based on exercise?

All what is your BMR exactly and how many calories are you cutting from it each day?

[ukwill]

Ordinary_Chap said:

ukwill said:

DownUnder. said:

You don't seem to get it, you don't need to eat between 1500-1800 cals... You can eat more. Yeah eating that late i'd suggest meat and veg!

Also you still need protein on a cut or the muscle you've been working hard for will be eaten away by your hungry body!

What is it that I'm missing? (help me here!). I'm basing my calorie consumption based on my BMR. If I eat more, then I'd have to work out more (than what I am doing). I appreciate and agree with the protein comment.

Just out of curiosity I presume this is base BMR as opposed to a higher one based on exercise?

All what is your BMR exactly and how many calories are you cutting from it each day?

Yes, base BMR. Apparently it's 1800. I'm trying to keep my calorific intake to around 1500-1800 per day. I have one cheat day per week. On this day I can have, wait for it, up to two pints of beer... da da daaaaa.

[deevlash]

a cut is not the same as losing weight over a prolonged period /pedantry

[Ordinary_Chap]

ukwill said:

Ordinary_Chap said:

ukwill said:

DownUnder. said:

You don't seem to get it, you don't need to eat between 1500-1800 cals... You can eat more. Yeah eating that late i'd suggest meat and veg!

Also you still need protein on a cut or the muscle you've been working hard for will be eaten away by your hungry body!

What is it that I'm missing? (help me here!). I'm basing my calorie consumption based on my BMR. If I eat more, then I'd have to work out more (than what I am doing). I appreciate and agree with the protein comment.

Just out of curiosity I presume this is base BMR as opposed to a higher one based on exercise?

All what is your BMR exactly and how many calories are you cutting from it each day?

Yes, base BMR. Apparently it's 1800. I'm trying to keep my calorific intake to around 1500-1800 per day. I have one cheat day per week. On this day I can have, wait for it, up to two pints of beer... da da daaaaa.

1800 sounds very low my friend unless you're quite small and very light.

Anyway all the best with it, Lee.

[ukwill]

Ordinary_Chap said:

ukwill said:

Ordinary_Chap said:

ukwill said:

DownUnder. said:

You don't seem to get it, you don't need to eat between 1500-1800 cals... You can eat more. Yeah eating that late i'd suggest meat and veg!

Also you still need protein on a cut or the muscle you've been working hard for will be eaten away by your hungry body!

What is it that I'm missing? (help me here!). I'm basing my calorie consumption based on my BMR. If I eat more, then I'd have to work out more (than what I am doing). I appreciate and agree with the protein comment.

Just out of curiosity I presume this is base BMR as opposed to a higher one based on exercise?

All what is your BMR exactly and how many calories are you cutting from it each day?

Yes, base BMR. Apparently it's 1800. I'm trying to keep my calorific intake to around 1500-1800 per day. I have one cheat day per week. On this day I can have, wait for it, up to two pints of beer... da da daaaaa.

1800 sounds very low my friend unless you're quite small and very light.

Anyway all the best with it, Lee.

At the moment I'm 13st 8lbs (height 5'10 - I dont think that'll be changing much though)

BMR was calculated by my trainer at the gym, using calipers and a few sums. (I appreciate it might not be 100% accurate).

[Ordinary_Chap]

ukwill said:

Ordinary_Chap said:

ukwill said:

Ordinary_Chap said:

ukwill said:

DownUnder. said:

You don't seem to get it, you don't need to eat between 1500-1800 cals... You can eat more. Yeah eating that late i'd suggest meat and veg!

Also you still need protein on a cut or the muscle you've been working hard for will be eaten away by your hungry body!

What is it that I'm missing? (help me here!). I'm basing my calorie consumption based on my BMR. If I eat more, then I'd have to work out more (than what I am doing). I appreciate and agree with the protein comment.

Just out of curiosity I presume this is base BMR as opposed to a higher one based on exercise?

All what is your BMR exactly and how many calories are you cutting from it each day?

Yes, base BMR. Apparently it's 1800. I'm trying to keep my calorific intake to around 1500-1800 per day. I have one cheat day per week. On this day I can have, wait for it, up to two pints of beer... da da daaaaa.

1800 sounds very low my friend unless you're quite small and very light.

Anyway all the best with it, Lee.

At the moment I'm 13st 8lbs (height 5'10 - I dont think that'll be changing much though)

BMR was calculated by my trainer at the gym, using calipers and a few sums. (I appreciate it might not be 100% accurate).

Sounds reasonable I guess.

Although you can do the same here;

http://www.bmi-calculator.net/bmr-calculator/ And once you've done it then click on the Harris Benedict Equation.

If you're feeling tired and losing strenght and you're not overtraining and sleeping well it's often a sign you're not eating enough. I've done it far too many times and now I understand what my body is telling me.

[ukwill]

Ordinary_Chap said:

ukwill said:

Ordinary_Chap said:

ukwill said:

Ordinary_Chap said:

ukwill said:

DownUnder. said:

You don't seem to get it, you don't need to eat between 1500-1800 cals... You can eat more. Yeah eating that late i'd suggest meat and veg!

Also you still need protein on a cut or the muscle you've been working hard for will be eaten away by your hungry body!

What is it that I'm missing? (help me here!). I'm basing my calorie consumption based on my BMR. If I eat more, then I'd have to work out more (than what I am doing). I appreciate and agree with the protein comment.

Just out of curiosity I presume this is base BMR as opposed to a higher one based on exercise?

All what is your BMR exactly and how many calories are you cutting from it each day?

Yes, base BMR. Apparently it's 1800. I'm trying to keep my calorific intake to around 1500-1800 per day. I have one cheat day per week. On this day I can have, wait for it, up to two pints of beer... da da daaaaa.

1800 sounds very low my friend unless you're quite small and very light.

Anyway all the best with it, Lee.

At the moment I'm 13st 8lbs (height 5'10 - I dont think that'll be changing much though)

BMR was calculated by my trainer at the gym, using calipers and a few sums. (I appreciate it might not be 100% accurate).

Sounds reasonable I guess.

Although you can do the same here;

http://www.bmi-calculator.net/bmr-calculator/ And once you've done it then click on the Harris Benedict Equation.

If you're feeling tired and losing strenght and you're not overtraining and sleeping well it's often a sign you're not eating enough. I've done it far too many times and now I understand what my body is telling me.

cheers for that - I will have a go at trying to split my meals up a bit more and see how I get on.

[goldblum]

deevlash said:

a cut is not the same as losing weight over a prolonged period /pedantry

The above statement is more pertinent than almost anything else written as an answer to the OPs question.


OP - your body has got used to your training and your diet isn't the best,so both need 'tweaking'.


You need to shock your body with a different training schedule incorporating more cardio,different weights,and a more LONG TERM diet plan.


That is,more smaller meals per day (even if convenience only allows for 4.)Stop worrying about BMR,cals consumed etc..eat a bit more to fuel better


training sessions and you must do cardio.Yes HIT is good but your body will get used to it...


ETA Oh and ditch the M&S meals...Chicken/Turkey some brocolli, baked spud will do you fine.

Edited by goldblum on Sunday 23 January 23:53

[alfa pint]

Have you tried fully skimmed milk with your shakes? (this is on top of the other bits of advice too, rather than a total solution).

When I was first trying to bulk up I was drinking 4 pints of semi skimmed milk a day and was advised by someone who knew about these things to try fully skimmed. It's ideal in shakes as the powder still dissolves like it does in semi and tastes pretty much the same, even easier to drink if anything.

Skimmed milk's a difficult one to get used to, but I find semi too creamy now in hot drinks or on cereal.

[jimbobsimmonds]

Right. Again 20 yr old, 5'10 or 11 on a good day and around 85kgs atm but looking for around 80kgs (123kgs 2 yrs ago was too fat and 72kgs a yr ago was too thin) I know this diet isn't ideal and to be honest im not sure I'm getting enough cals but until i start losing strength I will go with it. Got in decent shape circa november but literally 3 nights a week and countless christmas related meals have taken their toll...

At the moment I am eating pot 250g of 1% yoghurt whith 20g of whey mixed in. Lunch a 300g pot of cottage cheese (Asda) and for dinner it ill be whatever everyone else is having, or if its just me something quick like a chicken or tuna baguette (10 inches long maybe).

Am training 4 times a week (split routines, 45-60 minutes of machine weights, typically 5 different exercises of 3 sets of 10 with a further 3 exercises of the target body parts with 3 sets of 10 of legs or core inbetween just to stop me getting bored) and in terms of cardio wanted t do cycling as its my forte but i find staring at a blank wall with no ventilation isn't as good as looking at the talent TV so am now doing 20 minutes of brisk walking up a steep incline at the end of each session burning around 300 cals a go. I will have a 30g protein shake at the end of this when I get home (5 minute drive)...

Now, here is the thing. I do like to go out and will normally go out 2 nights a weekend drinking probably around 10 pints in the process. But am going to try and cut this down to an average of once a weekend.

Critique will be welcome but I'll let you know how it goes...

Edited by jimbobsimmonds on Tuesday 25th January 12:33