Most upvoted comment
Trying to Cut(r/Fitness)
>CUTTING 101: HOW TO EAT FOR MAXIMUM FAT LOSS
>Cutting requires a bit more dietary precision and compliance than bulking and maintaining because if you overeat a bit on a bulk or maintenance diet, you still gain muscle and weight. Overeat on a cut, though, and you can quickly get stuck in a rut.
>You’re looking to lose between 0.5 and 1 pound per week when cutting, and if that sounds low to you, remember that weight loss that is too rapid is undesirable as it means you’re losing a fair amount of muscle as well as fat.
>If you have quite a bit of fat to lose, you may find you lose upward of 2 to 3 pounds per week for the first few weeks, and that’s fine. As time goes on, though, you should see it slow down to a rate of 0.5 to 1 pound lost per week.
>CALCULATING YOUR CUTTING DIET
>When you cut, you will first calculate a starting point and adjust as needed. Here’s where you start:
>* 1.2 grams of protein per pound of body weight per day,
>* 1 gram of carbs per pound of body weight per day, and
>* 0.2 grams of fat per pound of body weight per day.
>For a 200-pound male, it would look like this:
>* 240 grams of protein per day,
>* 200 grams of carbs per day, and
>* 40 grams of fat per day,
>This would be about 2,120 calories per day, which is a good starting point for a 200-pound guy looking to lose weight.
>If you’re over 25 percent body fat, your formula is slightly different:
>* 0.8 grams of protein per pound of body weight per day,
>* 0.6 grams of carbs per pound of body weight per day, and
>* 0.3 grams of fat per pound of body weight per day.
>For a 250-pound guy, it would look like this:
>* 200 grams of protein per day,
>* 150 grams of carbs per day, and
>* 80 grams of fat per day.
>This also comes to about 2,120 calories per day, which is where a 250-pound man with a body fat percentage greater than 25 percent would want to start. (Remember that the more body fat you have to lose, the larger of a deficit you can safely place yourself in.)
>If you’re extremely obese— over 30 percent body fat— then I recommend that you work out your BMR as discussed earlier in this book and do the following:
>* Multiply it by 1.2. This will be your daily calorie intake.
>* Get 40 percent of those calories from protein, 30 percent from carbohydrates, and 30 percent from dietary fat.
>For example, if your total daily calorie intake is 2,200, here’s how this looks:
>* (2200 × 0.4) / 4 = 200 grams of protein per day
>* (2200 × 0.3) / 4 = 165 grams of carbohydrate per day
>* (2200 × 0.3) / 9 = 73 grams of dietary fat per day
>GENERAL CUTTING RECOMMENDATIONS
>While overeating is the more common mistake when cutting, some people tend to undereat. If taken too far, this can be worse than overeating because it can cause significant muscle loss.
>During your first week or two of cutting, you can expect to be a little hungry at times and to run into some cravings. This doesn’t mean that you’re losing muscle or that anything else is wrong. It just comes with the territory, but it passes after a few weeks. A proper cut is not supposed to be a grueling test of your will.
>When I’m cutting, I try to be within 50 calories of my daily target. Some days I’m a little higher and some a little lower, but I don’t have any major swings in my intake.
>Stick to lean sources of protein, and you won’t have trouble putting together a meal plan that works. If your protein sources contain too much fat, you’re going to find it hard to keep your calories where they need to be with proper macronutrient ratios.
>After seven to ten days of sticking to your cutting diet, you should assess how it’s going. Weight loss isn’t the only criterion to consider when deciding if your diet is right or wrong, however. You should judge your progress based on the following criteria:
>* your weight (did it go down, go up, or stay the same?),
>* your clothes (do they feel looser, tighter, or the same?),
>* the mirror (do you look thinner, fatter, or the same?),
>* your energy levels (do you feel energized, tired, or somewhere in between?),
>* your strength (is it going up, going down, or staying about the same?), and
>* your sleep (are you exhausted by the end of the night, do you have trouble winding down, or has nothing changed?).
>THE DANGER OF HIDDEN CALORIES
>A huge, killer diet trap that many people fall into is eating a lot of “hidden calories” throughout the day. Then they wonder why they aren’t losing weight.
>Hidden calories are those that you don’t realize are there and account for, such as the following:
>* the 2 tablespoons of olive oil used to cook your dinner (240 calories),
>* the 2 tablespoons of mayonnaise in your homemade chicken salad (200 calories),
>* the 3 cubes of feta cheese on your salad (140 calories),
>* the 3 tablespoons of cream in your coffee (80 calories), and
>* the 2 pats of butter with your toast (70 calories).
>These “little” additions add up every day and are by far the number-one reason why people fail to get results from what would otherwise be a proper dietary regimen. There just isn’t a large margin for error when you’re trying to maintain a moderate calorie deficit every day. For example, let’s say you’re looking to maintain a 500-calorie deficit every day to lose about a pound of fat per week, but you accidentally eat 400 more calories than you should have, leaving you in a 100-calorie deficit instead. It’ll now take a month or longer to lose that pound of fat. It’s that simple.
>It might seem paranoid to be careful about how many tablespoons of ketchup you have in a day, but if you watch your calories that closely when cutting, you’re guaranteed to get results.
>The best way to avoid hidden calories is to prepare your food yourself so you know exactly what went into it. For most people, this just means preparing a lunch to bring to the office, as they usually eat breakfast and dinner at home.
>ADJUSTING YOUR NUMBERS
>If your weight has remained the same for seven to ten days and you haven’t gotten any leaner, and you’ve stuck 100 percent to your numbers, you simply need to move more or reduce your calorie intake.
>My first choice is always “move more,” but you can only do so much exercise. I recommend doing no more than five 60-minute weightlifting and four 30-minute cardio sessions per week. This is quite a bit, and any more will place too much stress on the body when you’re in a calorie deficit.
>If you’re already doing that much exercise and you’re not getting leaner, then you need to reduce your daily calorie intake. You do this by removing 25 grams of carbs from your daily numbers (cutting your daily intake by 100 calories) and then give this new intake seven to ten days and reassess.
>It’s worth noting that you don’t want to reduce intake below your BMR, as this can cause too much metabolic slowdown. In case you don’t remember, here’s how you calculate your BMR:
>* BMR = 370 + (21.6 * LBM [lean body mass in kg])
>This answers the question of how long you can cut for: you can cut until your intake reaches BMR, but don’t reduce your intake lower than that.
>If you’re doing the maximum amount of exercise recommended, you have gradually reduced your intake to your BMR, and your weight loss has stalled but you want to keep losing fat, first you will need to speed your metabolism back up. You do this by slowly increasing your food intake back up to your TDEE, at which point you can flip back to a normal deficit and continue to lose fat.
>This is known as “reverse dieting,” and it’s something I talk more about in the sequel to this book, Beyond Bigger Leaner Stronger, which was written for more advanced weightlifters. Reverse dieting is more relevant to the experienced and well-developed weightlifter looking to get to the 6 to 8 percent body fat range while retaining strength and lean mass than the beginner looking to build muscle and get to the 10 percent range, but you should know about it nonetheless.
>Last but not least, let’s talk about how to eat on the days when you’re not lifting or exercising at all. In the case of cutting, it’s simple: keep your numbers the same. You don’t need to adjust up or down.
Matthews, Michael (2014-01-05). Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (p. 122). Oculus Publishers, Inc.. Kindle Edition.