Cutting, cutting, cutting. Now that we’ve
covered bulking, it’s time to look at the other side of the spectrum. If losing that
belly fat and fat everywhere else is your goal, would cutting be your best option?
Well, all types of weight loss diets are essentially cutting programs. The point of cutting is
first and foremost reducing your overall bodyweight. Of course, the goal is to have most, if not
all of that weight to be body fat. So there’s no big trick here. In order to lose weight,
you’re going to have to eat at an energy deficit up until you reach your desired weight or
body image. Consider that your TDEE, short for total daily
energy expenditure, hovers roughly around 2000 calories. In order to lose weight, your
energy consumption, or what you eat, has to stay below 2000. In terms of weight, every
3500 calories is equal to one pound. That means, in order to lose 1 pound per week on
a TDEE of 2000 calories, you’ll have to cut down to 1500 calories per day.
Now if you’re a healthy individual that has trained for quite a while now, perhaps 1 to
3 years, going on a cut will inevitably cause you to lose some muscle mass and strength
regardless of your consistent lifting. This is mainly due to increased levels of catecholamines
and cortisol, which will provide you energy from the breakdown of nutrients such as fats
and amino acids, and decreased insulin, which means less protein is delivered to the muscle
and muscle protein synthesis rates go down. The net effect of this process is known as
catabolism. And the longer you stay in a catabolic state, the more pronounced the effects of
these hormones will take place, which simply means the longer you cut, the more muscle
you’re risking to lose. Some experts suggest that having re-feed days, where you eat an
excess of carbs, will help reverse the effects of catabolism. So perhaps the once-every-two-weeks
cheat day might be beneficial to keeping your gains.
For beginners, however, it’s still possible for you to lose weight while putting on a
great deal of mass with increased strength during a cut. This is the reason why many
of you know that one former overweight friend that has gotten stronger and look more muscular
while dropping body fat at the same time. To expect that as a well-trained individual,
however, would just lead to disappointment, unless you do a method known as body recomposition.
As far as how fast you should cut, most health associations recommend roughly 10% of your
bodyweight per six months, or no more than 2 pounds per week if you’re not too overweight
to begin with. Most of those calories removed from your diet might be best to come from
your carbs, since typically carbs is the easiest macronutrient to adjust. If hunger and appetite
becomes a problem, consider adding more protein and fats into your diet, since both macronutrients
will help you stay more full. But even before you determine your results
from looking at the scale, looking at the mirror might be a better option. Somtimes
the scale might not budge but the mirror will tell you the true story. Either way, if you’re
concerned with losing too much muscle mass and have time to spare on your cut, going
on a slower diet of about 1 pound per week might help you preserve your sweet sweet gains.
I wanted to give a thank you to Nick for his generous contribution of Patreon and supporting
me and PictureFit. If you would like to support PictureFit as well, come check out my patreon
at patreon.com/PictureFit . Thanks for watching!