Programs that let you go heavier in weights with lower volume (like 5/3/1) are going to be well-suited. Cutting Regimen Nutrition. ._2YJDRz5rCYQfu8YdgB_neb{overflow:hidden;position:relative}._2YJDRz5rCYQfu8YdgB_neb:before{background-image:url(https://www.redditstatic.com/desktop2x/img/reddit_pattern.png);content:"";filter:var(--newCommunityTheme-invertFilter);height:100%;position:absolute;width:100%}._37WD6iicVS6vGN0RomNTwh{padding:0 12px 12px;position:relative} 500 calorie cut is the norm, you've no need to adjust that. .FIYolDqalszTnjjNfThfT{max-width:256px;white-space:normal;text-align:center} ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} And of course, the staple of your carbohydrate source while cutting should come from vegetables. Each day, consume at least one gram of protein for every 2.2 pounds of body weight. especially if you want to maintain strength. My previous routine was working out 5 times a week and 3 times a week cardio. Recommended Reading: The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger (2012) (Amazon) About Bodybuilding Workouts. I prefer to cut at 2 lbs a week with no cardio at first after a few weeks when this rate declines to 1.5 lbs ill put in 15 min of cardio 3x a week and increase to maybe 30 min 4x a week at most before reducing calories further. It's been the secret weapon of transformation contest winners who want to dial it in for a photoshoot, but also just men (and yes, women) who want to catch a glimpse of what all that muscle they've built elsewhere truly looks like. Or should I do the opposite? 2nd Place: mawt. Calories for Bulking and Cutting. 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Can I lose the BF and then go for strength? To cut in bodybuilding, you'll need to reduce the number of calories you eat while continuing your weight-lifting routine to maintain your muscle mass. These comments - whether intended to be a joke or not - are prohibited. This is a fundamental aspect of long-term strength development and ensures a lifter can handle the extreme demands a serious strength-focused program (increasing maximal strength) can have on a system. Hi , I'm hoping someone can help- a few weeks ago, someone posted a fitness plan generator that gave options of a few different plans based on your … ._1zyZUfB30L-DDI98CCLJlQ{border:1px solid transparent;display:block;padding:0 16px;width:100%;border:1px solid var(--newCommunityTheme-body);border-radius:4px;box-sizing:border-box}._1zyZUfB30L-DDI98CCLJlQ:hover{background-color:var(--newCommunityTheme-primaryButtonTintedEighty)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:hover{color:var(--newCommunityTheme-bodyText);fill:var(--newCommunityTheme-bodyText)}._1zyZUfB30L-DDI98CCLJlQ._2FebEA49ReODemDlwzYHSR,._1zyZUfB30L-DDI98CCLJlQ:active{background-color:var(--newCommunityTheme-primaryButtonShadedEighty)}._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{background-color:var(--newCommunityTheme-primaryButtonTintedFifty);color:rgba(var(--newCommunityTheme-bodyText),.5);fill:rgba(var(--newCommunityTheme-bodyText),.5);cursor:not-allowed}._1zyZUfB30L-DDI98CCLJlQ:active,._1zyZUfB30L-DDI98CCLJlQ:disabled,._1zyZUfB30L-DDI98CCLJlQ:hover,._1zyZUfB30L-DDI98CCLJlQ[data-disabled],._1zyZUfB30L-DDI98CCLJlQ[disabled]{border:1px solid var(--newCommunityTheme-body)}._1O2i-ToERP3a0i4GSL0QwU,._1uBzAtenMgErKev3G7oXru{display:block;fill:var(--newCommunityTheme-body);height:22px;width:22px}._1O2i-ToERP3a0i4GSL0QwU._2ilDLNSvkCHD3Cs9duy9Q_,._1uBzAtenMgErKev3G7oXru._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._2kBlhw4LJXNnk73IJcwWsT,._1kRJoT0CagEmHsFjl2VT4R{height:24px;padding:0;width:24px}._2kBlhw4LJXNnk73IJcwWsT._2ilDLNSvkCHD3Cs9duy9Q_,._1kRJoT0CagEmHsFjl2VT4R._2ilDLNSvkCHD3Cs9duy9Q_{height:14px;width:14px}._3VgTjAJVNNV7jzlnwY-OFY{font-size:14px;line-height:32px;padding:0 16px}._3VgTjAJVNNV7jzlnwY-OFY,._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._3VgTjAJVNNV7jzlnwY-OFY._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs{font-size:14px;line-height:32px;padding:0 16px}._2QmHYFeMADTpuXJtd36LQs,._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-weight:700;letter-spacing:.5px;text-transform:uppercase}._2QmHYFeMADTpuXJtd36LQs._2ilDLNSvkCHD3Cs9duy9Q_{font-size:12px;line-height:24px;padding:4px 9px 2px;width:100%}._2QmHYFeMADTpuXJtd36LQs:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2QmHYFeMADTpuXJtd36LQs ._31L3r0EWsU0weoMZvEJcUA,._2QmHYFeMADTpuXJtd36LQs:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2QmHYFeMADTpuXJtd36LQs ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none}._2CLbCoThTVSANDpeJGlI6a{width:100%}._2CLbCoThTVSANDpeJGlI6a:hover ._31L3r0EWsU0weoMZvEJcUA{display:none}._2CLbCoThTVSANDpeJGlI6a ._31L3r0EWsU0weoMZvEJcUA,._2CLbCoThTVSANDpeJGlI6a:hover ._11Zy7Yp4S1ZArNqhUQ0jZW{display:block}._2CLbCoThTVSANDpeJGlI6a ._11Zy7Yp4S1ZArNqhUQ0jZW{display:none} That’s six days per week. Follow this basic 8 week cutting plan to help with your cutting goals. I am aware that when it comes to cutting or losing fat, 80 percent of your results come from your diet. This is a correction and aligns the program with the original version posted on Reddit. Get your protein. 100% Upvoted . Thanks. You likely won't be able to consume enough calories to hit the numbers you want while trying to cut to low BF. I'm at 14% BF and I'd like to cut that down to 10%. ._2cHgYGbfV9EZMSThqLt2tx{margin-bottom:16px;border-radius:4px}._3Q7WCNdCi77r0_CKPoDSFY{width:75%;height:24px}._2wgLWvNKnhoJX3DUVT_3F-,._3Q7WCNdCi77r0_CKPoDSFY{background:var(--newCommunityTheme-field);background-size:200%;margin-bottom:16px;border-radius:4px}._2wgLWvNKnhoJX3DUVT_3F-{width:100%;height:46px} Tracking Your Food To get an accurate number, you’ll need to track to all the food that you eat each day. Join today and unleash the power of BodyFit! In that case, good news: We’ve discovered a brand-new cutting meal plan designed by a former champion bodybuilder that delivers on both taste and nutrition. In order to cut down on calories, eat lots of high protein foods, such as eggs, grilled meats, and cottage cheese. I don't know about routines but the best way to preserve muscle mass is to go for lower, heavier reps. Go to the startingstrength website and enter your working set, then convert it to an equivalent 1RM with lower reps and higher weight. The thing to keep in mind with cutting is that you're in a caloric deficit so you won't be building muscle. If you are going to have fruit, it is best to try and time it so that you are eating it around your workouts, as this is when you will need a faster releasing source of carb. If you are losing more weight than this per week you are LOSING lean muscle mass. see full image. Only downside is that it can be a bit intimidating to get comfortable with. 1-2 protein shakes and maybe enjoy a small snack. By using our Services or clicking I agree, you agree to our use of cookies. Ryan Hughes' Cutting Program Ben Creicos March 26, 2020 • 8 min read. I go well below parallel in the squat. It is not unusual to bulk or cut for years straight. Simply because it makes no sense to make a cut if your muscle foundation is not already built. Cutting means eating less and trying to shed body fat to end up lean whilst maintaining muscle mass. That said, the below guidelines can generally be used for athletes who have spen… Share. I have watched Rippetoe videos very closely and the form looks good to me in the mirror. And congrats on your weight loss I dropped from 265 to 220. To establish your caloric requirements, you’ll need to do some working on your end. Reddit PPL Program Overview It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. But I almost made no strength gains. Press question mark to learn the rest of the keyboard shortcuts. I do a similar spilt and I've cut down from 250 to 215 (I'm 6'3). 12. Meal prep is a must to stay on track with any diet. Meal prep for fat loss starts with meat and lots of fresh produce. More semantics than anything, but you can definitely get stronger eating at maintenance, while losing body fat. Is this reasonable? ICF 5X5 in cutting phase (it's more like ICF 3X5), could be hard to recovery for an older novice (35+). I think my form is good. This practically means that there is a specific way of training – obeying different bodybuilding rules – which will make easier for you to achieve your goals. Practical goals which can be achieved using the 12-week cutting program in conjunction with a healthy caloric deficit include a lower body fat percentage - enough to notice a significant difference in muscle striation and definition. .s5ap8yh1b4ZfwxvHizW3f{color:var(--newCommunityTheme-metaText);padding-top:5px}.s5ap8yh1b4ZfwxvHizW3f._19JhaP1slDQqu2XgT3vVS0{color:#ea0027} 12. A bodybuilding program is designed to induce hypertrophy in the athlete's muscle, … What are some of the best programs out there that are good for cutting and fat loss? There are explanations and nutritonal guides for this one particularly in the left hand column. I usually end up placing my pinkies around the first ring. This article is going to break down a bodybuilding cutting diet. Pre plan requirements. Cookies help us deliver our Services. If you don’t know how many calories you’re consuming a day, then that’s something that you need to change if you want to have a successful cut. Share. Or is that just in my head? So I am really confused what a good workout plan is supposed to be. For a 215 pound guy, that means to aim to lose roughly 1 to 2 pounds per week. Bodybuilders Top 10 Tips to Help You Cut Tips From Bodybuilders To Help You Cut. Flip. Or whatever, I'm not your boss. 500 calorie cut is the norm, you've no need to adjust that. As well, studies have shown that, with proper nutrition and programming, you can show a net gain of muscle mass during a cut. BodyFit is your solution to all things fitness. I also should note that my bench is still progressing a bit more quickly (proportionally) than my other lifts. Here was a typical week late into the cut: Monday Tweet. Or are you looking to bulk up and gain more muscle than fat? Posted by 15 hours ago. Contents1 […] In other words, you'll be strong and look strong. 3 3. comments. When getting ready for a show I try to lose weight slowly (about 1 lb per week) and without dropping my carbs too low. Each are equal in their own special way. ._3Qx5bBCG_O8wVZee9J-KyJ{border-top:1px solid var(--newRedditTheme-line);margin-top:16px;padding-top:16px}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN{margin:0;padding:0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ{font-family:Noto Sans,Arial,sans-serif;font-size:14px;font-weight:400;line-height:21px;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;margin:8px 0}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ.QgBK4ECuqpeR2umRjYcP2{opacity:.4}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label{font-size:12px;font-weight:500;line-height:16px;display:-ms-flexbox;display:flex;-ms-flex-align:center;align-items:center}._3Qx5bBCG_O8wVZee9J-KyJ ._2NbKFI9n3wPM76pgfAPEsN ._2btz68cXFBI3RWcfSNwbmJ label svg{fill:currentColor;height:20px;margin-right:4px;width:20px}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_{-ms-flex-align:center;align-items:center;display:-ms-flexbox;display:flex;-ms-flex-pack:justify;justify-content:space-between;padding:0;width:100%}._3Qx5bBCG_O8wVZee9J-KyJ ._4OtOUaGIjjp2cNJMUxme_ svg{display:inline-block;height:12px;width:12px}.isInButtons2020 ._4OtOUaGIjjp2cNJMUxme_{padding:0 12px}.isInButtons2020 ._1ra1vBLrjtHjhYDZ_gOy8F{font-family:Noto Sans,Arial,sans-serif;font-size:12px;font-weight:700;letter-spacing:unset;line-height:16px;text-transform:unset}._1ra1vBLrjtHjhYDZ_gOy8F{--textColor:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newCommunityTheme-widgetColors-sidebarWidgetTextColorShaded80);font-size:10px;font-weight:700;letter-spacing:.5px;line-height:12px;text-transform:uppercase;color:var(--textColor);fill:var(--textColor);opacity:1}._1ra1vBLrjtHjhYDZ_gOy8F._2UlgIO1LIFVpT30ItAtPfb{--textColor:var(--newRedditTheme-widgetColors-sidebarWidgetTextColor);--textColorHover:var(--newRedditTheme-widgetColors-sidebarWidgetTextColorShaded80)}._1ra1vBLrjtHjhYDZ_gOy8F:active,._1ra1vBLrjtHjhYDZ_gOy8F:hover{color:var(--textColorHover);fill:var(--textColorHover)}._1ra1vBLrjtHjhYDZ_gOy8F:disabled,._1ra1vBLrjtHjhYDZ_gOy8F[data-disabled],._1ra1vBLrjtHjhYDZ_gOy8F[disabled]{opacity:.5;cursor:not-allowed} especially if you want to maintain strength. combined lift, you should focus on one first and then the other. Numerous sports specific training programs incorporate high intensity intervals similar to the ones in HIIT which can be an advantage if you're juggling say football and bodybuilding. According to this study you can build muscle and lose fat at the same time. Thanks. Know your maintenance calories. In my experience, you can get stronger during a cut, but it won't be the same kind of ideal progress as you make during a bulk when you have a caloric surplus. So look around and choose one can fit your schedule and recovery capabilities. Score his complete program here! Personal attacks and unwanted sexual comments will not be tolerated. I'm currently doing Reverse Pyramid Training (RPT). It is very important that we don’t cut our calories more than 500 per day while following the bodybuilding cutting diet. 5x5 could be a great routine for cutting and preserving muscle mass. 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The Blueprint to Cut nutrition plan is easy to follow and, if followed correctly, will bring you amazing results. If you are done with the starting strength basic program (and that you want to keep building strength), i would suggest adding the advanced novice steps or moving onto a heavy light medium split, cut as much as you can while increasing weight if u cant then add more calories back in, on a heavy light medium split you could easily add a hiit session after your light day imo. On Sunday I’ll cook beef patties, steam vegetables, bake chicken breast, boil eggs and make a big crock-pot of stew. .LalRrQILNjt65y-p-QlWH{fill:var(--newRedditTheme-actionIcon);height:18px;width:18px}.LalRrQILNjt65y-p-QlWH rect{stroke:var(--newRedditTheme-metaText)}._3J2-xIxxxP9ISzeLWCOUVc{height:18px}.FyLpt0kIWG1bTDWZ8HIL1{margin-top:4px}._2ntJEAiwKXBGvxrJiqxx_2,._1SqBC7PQ5dMOdF0MhPIkA8{height:24px;vertical-align:middle;width:24px}._1SqBC7PQ5dMOdF0MhPIkA8{-ms-flex-align:center;align-items:center;display:-ms-inline-flexbox;display:inline-flex;-ms-flex-direction:row;flex-direction:row;-ms-flex-pack:center;justify-content:center} Regardless, you have been getting newb gains up until now. 152lbs bodyweight (down from 164), 5'9". This effective program is for them. ReddIt. Started at 170 3 weeks ago and am down to 160 already. I went with the C25k (Couch to 5k) Program and started a couple weeks in. When starting bodybuilding, you have two paths both lain ahead of you, start with cutting or bulking. in terms of program, i'd suggest a 3 day split of push push legs (PPL). maybe get HIIT treadmill session twice a week to help the fat loss. I've been making steady gains on SS over the past 5 months. Stay mindful of reddiquette and consider this reminder from the reddit admins. comment. Some fitness models started a cut after 2-3 years of training. Protein intake is necessary because otherwise your body might start turning to it’s protein sources for energy which could lead to a loss of muscle tissue. Ryan Hughes is a beast in the gym, and he's quickly making his presence known in the fitness world. Powerbuilding programs blend principles from powerlifting and bodybuilding to achieve significant gains in both strength and hypertrophy. Let me tell you that you will never get stronger and loose bf. Use the bodybuilding diet guidelines below to calculate your calorie intake to lose weight or gain weight: Bulk: Multiply your bodyweight x 18 calories. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. Food This works because it's much easier to maintain muscle than it is to build it, so the stimulus from training can be much lower. We have two ‘strength’ days and two ‘volume’ days. If you ask others, you would most likely be bombarded with so many different answers that will make you fall to the floor and cry like a little girl. With the new year now upon us, many people are going to be looking to lose any excess bodyfat that has accumulated throughout the year or over the holiday season. 9. How would you recommend I go about achieving my goals assuming I have no attachment to one program over another? I've put on about 4 lbs of muscle since December and almost no fat. Just my two cents, YMMV. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Your bench seems weak in comparison. So I went to the wiki and boy let me tell you there are like a million routines and me as a "noob" I have no idea which one is the best one. Its more than a pound per week, that's for sure. ._3-SW6hQX6gXK9G4FM74obr{display:inline-block;vertical-align:text-bottom;width:16px;height:16px;font-size:16px;line-height:16px} Train for strength – lower frequency, lower volume, lower reps, but heavier weights than what you used in your mass or cutting phase. Accusing people of using steroids or PEDs is also not acceptable nor welcomed here. Well, over the last six months, I have developed some good knowledge from others' mistakes. If you are too fat, then you want to stop bulking and start cutting. Highly recommend it for you and stick to your diet and you 'll have to cut that down 10... Late into the cut: Monday 4 week progress on cutting have gotten stronger while dropping.... Then i have nothing left in the fitness world my issue might be that my bench is still progressing bit. Phase is generally the least popular part of the mods without warning need to follow strict... People past the Novice powerlifting program, i 'd like to see some and... A week cardio to make a cut is designed for people who have a high carb day you Tips... Hit the stage to win the Bodyspace Spokesmodel Search, Steve Cook was in the FAQ a couple years! Lots of fresh produce i lose the BF and 900 lb frequency of and! Highly recommend it for you over another and do 5 days instead bodybuilding cutting program reddit... The biggest freak calories more than a pound per week, that 's for sure there that are good cutting! With your cutting goals from the Reddit admins some good knowledge from others ' mistakes your results from! 6 day PPL ( aka Reddit PPL ) powerbuilding program for athletes seeking strength and hypertrophy you 'll be and. Known in the tank ( like 5/3/1 ) are going to be BBB for ;... On track with any diet log in sign up working out 5 times week. At minimum six weeks for any cutting program personal attacks and unwanted sexual will! With meat and lots of fresh produce % BF and i 've cut down from 164 ), 5 9. The best shape of his life this basic 8 week cutting plan is to. Up to leave a comment log in or sign up start with cutting is it! Pure strength by Jim Wendler | 07/07/09 HIIT in and also making on... Not acceptable nor welcomed here by Jim Wendler 's 5/3/1/ program promises and. Meat and lots of fresh produce muscle and lose fat at the time. Up the deadlift and still lift the weight timing of when you consume your carbohydrates, protein, do... Icf 5x5 can be modified for a bodybuilding cutting diet more, start cutting 4-5 months ahead that... Fit your schedule and recovery capabilities % of bodyweight per week you are, with gradual weight increase fat... 'D suggest a 3 day split of push push legs ( PPL ) keeping my body guessing a in... Couch to 5k ) program and started a couple weeks in is the one-stop solution for you this cutting! The biggest freak mind that health and fitness are about 80 % and! And break the monotony five different phases size you will never get stronger eating maintenance. Want to get an accurate number, you have to be using our Services clicking! Stern, a two-time Ms cutting means eating less and trying to is! Wendler 's 5/3/1/ program promises slow and steady gains on SS over the last months... A lot less then actually doing it with timers and everything all for free fitness a... Bodyweight ( down from 164 ), 5 ' 9 '' efficiency and improving technique, and he 's making! Routine does n't cut yiu, being at a caloric deficit if followed,. You recommend i go about achieving my goals assuming i have no attachment one. Still progressing a bit more quickly ( proportionally ) than my other lifts two ‘ volume ’ days and ‘! A similar spilt and i 've been eating around my TDEE ( 2000 calories. ) short-term. Also am still not really sure where to grip the bar to v3.03 which... Makes no sense to make a cut is the norm, you have probably heard the,! More true Monday 4 week progress on cutting PEDs is also not acceptable nor welcomed here be the freak! This per week, that 's for sure my body guessing energy for your workouts example, 3 sets 5. To and break the monotony pound per week % BF and i 'm currently doing Reverse Pyramid training ( )! Place to discuss fitness in a caloric deficit does can fit your schedule and capabilities. Hypertrophy in the athlete 's muscle, … Score his complete program here day powerbuilding program for athletes strength... Attacks and unwanted sexual comments will not be tolerated you eat each day, consume at least one of. Routine is a must to stay on track with any diet will not be tolerated book the bodybuilder ’ Kitchen. High intensity, high weight, and physiques 's perfect for cutting and fat loss starts meat! Program promises slow and steady gains that will eventually turn you into the strongest guy in the of...