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Muscle-Building Workout and Diet

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 . Thanks for watching!

100 thoughts on “What is Cutting? Lose weight (and fat) by Cutting Calories?

  1. Hey! I weigh 260lb and my goal is 180lb-170lb how much calories would I consume daily to reach my goal? Is there a shortcut? like if I'm suppose to consume 2000 but I consume like 1000 cutting 1000 calories out of my daily intake.

  2. so should we cut slow and long to better preserve gains if cutting for too long is bad? or adding in some refeeds would solve the prob?

  3. Awesome vid Im going through the same process. I started late October 2015 @ 267lb and I was losing a consisted 4 lbs every month after the water weight period where it look like a lost a lot in a short period. but im also bulking at the same time. but I noticed I only lost 2 pound at the end of May im currently at 232lbs (last time I checked). I still eat junk food(sesame chicken w/ pork fried rice, Peanut and MnM trail mix <– my addictions) but only once or twice a month.

  4. New or old format I still love how simple and straight to the point your videos are rather than watching another's video that's over 20 minutes long.

  5. Hello. Awesome video as usual. Can you do a video on why some athletes that are not beginners such as Sprinters, Sprint Traiathletes, and Gymnast are very muscular and lean but do not do this bulking and cutting routine. I mean they stay in shape all year long.

  6. Could you do a video about the CNS ? For example how to best recover it, and whether very heavy weight training can fatigue it too much compared to moderate weight ? I was wondering also in particular whether heavy training can affect brain function/performance for a few days when it is intense, which could explain the "meathead" stereotype.

    Thank you for the videos 🙂

  7. This pill actually works!! I taken this on and off for about 2 months and am down 20lbs. I need to start to take my measurements. I use this Weight Loss Idealiss pill with proper diet/nutrient and exercise. It have help curb my appetite and I have made a more conscious effort to start to eat more healthier choices and to start to exercise more..

  8. I'm 5'9 188 trying to cut down to 170ish, not very much progress at all and was wondering if you could help in anyway. It would be amazing! And I am a experienced lifter

  9. So you are certain that if my daily calorie expenditure is say 2500 calories, and I consume in a daily basis 2300 calories from butter, fried food and refined sugars i'm gonna lose fat? Speaking of a regular individual (1.80, 80 kilos, 15% bodyfat, regular weight training).
    Cause I know that muscle gain or fat loss it's in part determined by calorie intake, but I think it's more important what you eat because that produces a physiological response in our body that affects our hormones, that are the main driver of muscle mass gain (or loss) and fat gain or loss.

  10. Awesome video!
    I'd just say that although the general rule of thumb would be 2lbs/week of weight loss, that is not the best way to approach it. Losing 2lbs/week if you are obese person or if you are a 90-100lbs individual might not be the best thing (in terms of keeping your muscle and losing the maximum amount of fat). Instead, aim for 0.5% to 1% weight loss (per week) of your current weight, that way you would have a better ratio of fat loss and muscle preservation during your whole diet.

    Cheers !

  11. Fat doesn't make you full! 1g of fat has more than double the calories than carbs and protein. this means you can eat the same amount in calories of cards and fat, and be twice fullness with the carbs. the way to be eating large volumes and still be having less calories is to eat a lot of foods high in fibre. like vegetables. and they're much better for you

  12. How do I know how much calories does a meal has?, In my country we pretty much buy stuff fresh with no package, so we don't have specific nutritional info about our meals

  13. Its still surprises me, how some people don't know about Fenoboci Diet Plan, even though many people get great result with it. Thanks to my cousin who told me about Fenoboci Diet Plan, I have lost plenty of weight with it without starving myself.

  14. Is fasting ok for losing weight, I'm currently having one meal when I wake up which will tend to be meat and salad, then work for 8 hours, then I'll have porridge when I get in from work and sleep for 8-10 hours, I'm also weight training I probably have about 1500 calories a day maximum I'm 6'2" and weigh 93.5 kg

  15. Isn't 1500 calories a bit too low? I cut on 2100 cuz my maintenance is 2500 which I think is enough but who in the world would cut on 1500? That's too much muscle gone away.

  16. hey picture fit? I am a young very obese teen, and I want to lose weight really badly, but I have no self-control, what do you recommend I do, because if anyone mentioned anything unhealthy, I lose my composure and devours that food

  17. well I basically eat around 2500-2800 a day and when I want to lose some weight I up the cardio. But people, TRACK what you eat, once you get into it it's very easy and helps so much.

  18. In the video you are talking about biggeners but how do we define begginers?
    Is someone lefting weights for 8 months would considered as biggener?

  19. I'm 16yo, 180cm, 75kg. Will get 80kg. I'm 14% bf right now. And then I was thinking to do a cut. But a friend told me there's no need to cut at that age. If I eat amount of calories to maintain, not bulk or cut, and train I will still lose a bit of body fat by the trainings and gain muscle or what ? Or what about bulk and then do a mini cut?

  20. so I've been working out for 3 months now and I still have my stomach but there's definition if I flex?? 🙁

  21. My mate we’re talking among each other about their diet program and how much weight they had lost. By now, I`ve dropped 12 and a half lbs. Google “sowo hope site”. That really was a life transformer for me and I feel much healthier.

  22. Best Ways to Cut 100 Calories
    Skip the large glass of orange juice and have an orange instead.
    Never eat a whole bagel, ½ is more than enough.
    You don’t need over a cup of oatmeal, try ½ a cup instead.
    Have eggs without the toast.
    Keep in mind every packet of sugar in your coffee is 10 empty calories.

  23. What if i eat the required amount of protein for building muscle and also be at a deficit. Will i be able to lose fat while also be able to add muscle mass?

  24. Muscle loss is over hyped. You will lose a lot more fat than muscle, if you lose any muscle at all. Usually you will lose more muscle, the leaner you are. And all muscle loss can easily be regained. Most people needing to cut calories shouldn't be fearful of muscle loss. Just using fear to scare people out of burning fat.

  25. i cut on 1800-1900,i am 5'9, 179 cm, 180 pounds 82 KGs. My goal is 160 pounds. I workout 5 times a week.

  26. 1:27 “The longer you cut, the more muscle you’re risking to lose”

    What’s the longest a man with 25% bodyfat can cut for before seeing muscle loss and other health problems (metabolism, hormone, etc)?
    12 weeks? 16 weeks? 24 weeks?

  27. idk if i should cut…because i’m only 15 and i wanna grow taller but i’m afraid cutting and eating less may affect my growth. any advice?

  28. Just to clarify to everyone…
    Weight doesn't mean shit. The more important measure would be your BMI (Body Mass Index) measures your fat percentage and your total muscle mass. Weight however yea you may be over weight but you might not even be "fat" or "lardass" for all you know you can probably just be muscle dominant and have more muscle mass than fat percentage.

  29. Cutting calories helped me lose weight so fast. I lost like 20 pounds in the matter of 2 months. At first it’s difficult but once you start seeing results is awesome

  30. I have a question.

    Over the years, “The Biggest Loser” contestants have been followed after the competition and have shown to gain their weight back. They went on calorie restriction diets and exercised, but their metabolisms were shown to slow dramatically.

    Why is this? Anyone can answer

  31. I've been cutting for almost a year now, and they say I should seek a professional to deal with my chronic depression. Oh wait wrong video.

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