Cutting!

[pablo]

I've been training for around 4years, on quite a steady, gradual bulk. Over the last year I've taken it much more seriously. I've come along really well and packed on a decent bit of muscle but also a bit of body fat, but only round my belly and backside! I'm now ready to cut. I'm not too worried about it. Just wanna keep it in check. Basically I would like some advice on what my training should consist of to torch this fat quickly without eating away at my hard earned muscle (ideally while continuing to build more).
I can't imagine it'll be too much of a problem- I'm naturally slim and never had any kind of weigh issues inthe past.
Also, what about my diet? My current calorie intake is 3200-3500Kcal. Plenty of clean protein, mostly good carbs, but also a fair few white potatoes, white pasta and rice. Thanks!


Sent from my HTC Desire using Tapatalk

[Dolphinski]

Training wise for cutting, I prefer heavy weights, low volume, each muscle group once a week. Depends on how long you're planning on cutting for though, if you're looking at cutting for 3 months + then you could even look at a strength program like Wendlers.

Diet wise, you have a few options, the most basic being a simple calorie reduction where you reduce your maintenance calories by around 500 a day initially or you can look at other options like Leangains style Intermittent Fasting or other cyclical diets like UD2, RFL, etc.

[pablo]

Thanks for that Dolphinski. As far as diet is concerned, cutting 500kcals certainly seems like a good place to start. No point overcomplicating things.
What level of cardio would you advise to add into my training? Also when should I be doing it? I have no problem with doing cardio, just avoided it for a few months while I've been bulking. Should I go all out on it now?

Sent from my HTC Desire using Tapatalk

[Dolphinski]

I'm not the right person to answer that, my cardio is basically an hour and a half brisk walk a few times a week, which does me fine!

[pablo]

Ha ha. I actually enjoy cardio.made the decision a while ago that I want to continue to get bigger, but very gradually and whilst keeping good condition. I'm not getting any younger!

Thanks for your help.

Sent from my HTC Desire using Tapatalk

[Jeroentiee]

My approach was always this (source: tom venuto: burn the fat, feed the muscle)

3 days of cutting ( 500 calories less then normal)

4th day: Normal calorie intake

another 3 days of cutting

4th day: Normal calorie intake

and so go on, and on, and on.. untill you have reached your goal. i'd say you don't do this longer than 12 weeks.

Its called the ''zigzag methode''. it triggers your body not to go into ''starvation mode''

Anyway, from what i read(dutchbodybuilding forum) is that you shouldn't lower your calorie intake at all.. just eat like you regulary do and do cardio 45 minutes 4 times a week.

If you eat less you body is missing out the Macronutriënten..

But i haven't tryed this approach yet..

[pablo]

Great. Thanks for that. The Dutch method seems to make a lot of sense. I have very little day to actually 'cut', and I obviously want to keep hold of the muscle, so introducing more cardio whilst continuing with the weights, and keeping the same calorie intake feels logical.
My biggest query now is regarding what kind if cardio, and what level of intensity?

[Jeroentiee]

Cardio on the crosstrainer, threadmill, swimming, and so go on.

this is what they say on the dutch forum:

70% of your max heartrate. so somewhere between 130 and 145 heartbeats a minute. but i wouldn't be worrying about that. just make sure you can keep up with 45 minutes of cardio. and later on you can raise the intensity.

[badly_dubbed]

cardio wise for me is the same as dolphinski, SS low intensity walking and easy cycling a few time weekly. works well

[AJax]

in my experience, cardio for cutting without losing muscle/strength you want to be doing more long-light sessions (such as the 1.5hour brisk walk) or a less high-intensity (about 20mins). I'm no expert, just personal experience.