How to Cut

1Fast400 Forums > Diet & Nutrition


Posted by: DR X Sep 13 2005, 10:21 PM
It’s about time we had a decent full length post on cutting…

Let’s get a few things straight…
1. All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.
3. You are what you eat. It’s just that simple.

The BASICS-
1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.




6. Supplements-

Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, Dextrose and Maltodextrin can be bought from most supplement stores or online.

www.bulknutrition.com

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 20 to 30 minutes daily should be sufficient, and should be performed on an empty stomach.

Posted by: DR X Sep 13 2005, 10:22 PM
Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive.





Here comes the fun part: Question and Answer….

Q: What about dairy?
A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.


Q: What about cycling carb intake?
A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

Q: Can I eat steak while cutting?
A: Definitely. Make sure it’s a leaner cut.

And with this post I take a sabbatical. I’d like to thank thank all of you who may have indirectly annoyed me enough to result in this elongated post. Best of luck, and remember…

“Obsessed is a word that lazy people use for dedicated.”

Posted by: Christopher78374 Sep 13 2005, 11:16 PM
Thanks for the post X. I will give this a shot in 3 weeks and see how well it works for me! How long would you recomend sticking to this plan? I was going to run a 6 week cut followed by some endurance training to get ready for a ski trip in december.

Posted by: scalato23 Sep 14 2005, 05:50 AM
Nice post X, I feel a stickie coming on

Posted by: TAC Sep 14 2005, 07:23 AM
yep - sticky please

Posted by: rich_55 Sep 14 2005, 08:41 AM
QUOTE (DR X @ Sep 13 2005, 10:21 PM)
2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast.

I disagree with this statement. One does not have to limit their carb intake drastically to make signicant progess in a cutting phase. Many lose much weight without going low carb. I recently lost 13 lbs and dropped under 6% bodyfat without going low carb. My diet included 3/4 oatmeal, 2-6 oz sweet potatoes, 45 grams of carbs postworkout and some fruits & veggies. Not exactly low carb, but I got ripped. Carbs ranged from 250 g to 175 g over a 10-wk period.

Obviously, I do agee that low-glycemic carbs are a MUST.

Carbs should be tapered downward as the day progresses b/c less carbs are needed and insulin sensitivity increases.

Also, cnsuming large amounts of maltodextrin and dextrose postworkout is not necessary, but rather consuming a mix of high and low glycemic carbs can be just as effective and promote more fat-burning with adequate recovery.

I DO NOT encourage low-carb dieting for those looking to cut b/c most looking to lose some fat are novice dieters and such a diet can drastically affect their muscularity and athletic performance.

Moderate-carb diets focusing on low-glycemic carbs are much more effective on improving overall body comp for the average person.

Posted by: Christoph22123 Sep 14 2005, 10:24 AM
Good post, with the R-ALA didn't see a dose given, but 300mg-500mg should do the trick. On bulks packet they say take 1-3 pills at 100 mg each. Rather take 300 to 500mg when I do take it.

Posted by: Jake Varner Sep 14 2005, 02:16 PM
QUOTE (DR X @ Sep 13 2005, 10:21 PM)
1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

I think this subject needs an asterisk.

The high glycemic carbs post workout works for many but it isn't benefical for everyone, including myself. Those carbs can leave some individuals very bloated and endomorphs in particular don't need 50+ grams of sugar going into there bodies at any point.

Oatmeal post-workout has been a God send.

Heres a good read on why *some* should go low gi-p/w.

http://forum.avantlabs.com/index.php?showtopic=3235&hl=oatmeal

Posted by: DR X Sep 14 2005, 02:33 PM
QUOTE (rich_55 @ Sep 14 2005, 06:41 AM)
QUOTE (DR X @ Sep 13 2005, 10:21 PM)
2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast.

I disagree with this statement. One does not have to limit their carb intake drastically to make signicant progess in a cutting phase. Many lose much weight without going low carb. I recently lost 13 lbs and dropped under 6% bodyfat without going low carb. My diet included 3/4 oatmeal, 2-6 oz sweet potatoes, 45 grams of carbs postworkout and some fruits & veggies. Not exactly low carb, but I got ripped. Carbs ranged from 250 g to 175 g over a 10-wk period.

Obviously, I do agee that low-glycemic carbs are a MUST.

Carbs should be tapered downward as the day progresses b/c less carbs are needed and insulin sensitivity increases.

Also, cnsuming large amounts of maltodextrin and dextrose postworkout is not necessary, but rather consuming a mix of high and low glycemic carbs can be just as effective and promote more fat-burning with adequate recovery.

I DO NOT encourage low-carb dieting for those looking to cut b/c most looking to lose some fat are novice dieters and such a diet can drastically affect their muscularity and athletic performance.

Moderate-carb diets focusing on low-glycemic carbs are much more effective on improving overall body comp for the average person.

It dosen't say low carb, i.e. keto. It says breakfast and postworkout should be your primary time to take in carbs.

Posted by: rich_55 Sep 14 2005, 03:33 PM
QUOTE (DR X @ Sep 14 2005, 02:33 PM)
It dosen't say low carb, i.e. keto. It says breakfast and postworkout should be your primary time to take in carbs.

Limiting carb intake to breakfast and postworkout is low carb, maybe not no carb, but definitely low.

What about lunch and mid-afternoon meal. I recommend good-quality low-glycemic carbs for most, especially most of this audience (i.e. the male bodybuilder).

I'm not trying to knock your methods b/c you make some outstanding points but this issue I highly disagree on and so would many health professionals.

Start high then subtract calories as your metabolism adapts every 3-4 weeks b/c if one starts out dieting w/ carbs limited to breakfast and postworkout then where do you have room to cut when a plateau is inevitably reached?

Most people need more than 3-4 weeks of dieting to see their 6-pack. Start as high as possible to adjust one's metabolic rate then begin cutting the cals.

Posted by: DR X Sep 14 2005, 03:40 PM
QUOTE (rich_55 @ Sep 14 2005, 01:33 PM)
QUOTE (DR X @ Sep 14 2005, 02:33 PM)
It dosen't say low carb, i.e. keto. It says breakfast and postworkout should be your primary time to take in carbs.

Limiting carb intake to breakfast and postworkout is low carb, maybe not no carb, but definitely low.

What about lunch and mid-afternoon meal. I recommend good-quality low-glycemic carbs for most, especially most of this audience (i.e. the male bodybuilder).

I'm not trying to knock your methods b/c you make some outstanding points but this issue I highly disagree on and so would many health professionals.

Start high then subtract calories as your metabolism adapts every 3-4 weeks b/c if one starts out dieting w/ carbs limited to breakfast and postworkout then where do you have room to cut when a plateau is inevitably reached?

Most people need more than 3-4 weeks of dieting to see their 6-pack. Start as high as possible to adjust one's metabolic rate then begin cutting the cals.

Note: is said primary carb intake. I understand what you are saying and there is nothing wrong with that but just so you know I included carbs in 4 of the 6 meals.

Posted by: trouble Sep 14 2005, 07:48 PM
Jake has it rightly.

The choice of when to use moderate GI carbs depends on your insulin sensitivity / hormone balance.

Also, how hard you're pushing cardio.

I keep hearing no carbs later in the day.

Bullshit.

No fast release carbs later in the day. SLow release high nutrient value veggies - all frickin day long folks, if you want to maximize absorption and utilization of your food intake. Helps you burn kcals too. Known to help boost BMR.

Fruits, I would limit to early pm at best. Thats for those of us who have hair trigger insulin release and a naturally low setpoint for BMR unless we're cranking through a lot of cardio and pushing ourselves in weight training.

<X, please go ahead and sticky this thread - you're on a roll here, lots of valuable information and cautionaries about differences in individual responses to cutting methods.>

Posted by: rich_55 Sep 14 2005, 09:59 PM
QUOTE (DR X @ Sep 14 2005, 03:40 PM)
Note: is said primary carb intake. I understand what you are saying and there is nothing wrong with that but just so you know I included carbs in 4 of the 6 meals.

Not to be a nit pick, but the recommendation is 3 of 6 meals and is still LOW carb under normal and bodybuilding dietary recommendations.

X, if stickied I must ask that some modifications be made. 1) PWO carbs do vary person to person and 2) Where would one make cuts to on this low carb plan once a plateau occurs in ~4 weeks and 3) 45 minutes to an hour of cardio ohmy.gif mad.gif Way too much, especially if one is starting out.

If this is to be done, an initial dietary/cardio program example must be given to display proper transition to a cutting diet otherwise one could experience catabolism and plateaus.

Posted by: trouble Sep 14 2005, 10:04 PM
QUOTE (rich_55 @ Sep 14 2005, 07:59 PM)
Where would one make cuts to on this low carb plan once a plateau occurs in ~4 weeks and 3) 45 minutes to an hour of cardio ohmy.gif mad.gif Way too much, especially if one is starting out.


Heck yeah!

Rich is totally correct here.

20-30 min of interval aerobics, 3-4 week is MORE than enough to do the job.

Its not about moderate low intensity, its about bringing the heart rate up to the top of the safe range for your age, weight, and condition, repeatedly during a workout, to push fat burning for hours afterwards.

Posted by: swankinrosco Sep 14 2005, 10:20 PM
QUOTE (trouble @ Sep 14 2005, 10:04 PM)
QUOTE (rich_55 @ Sep 14 2005, 07:59 PM)
Where would one make cuts to on this low carb plan once a plateau occurs in ~4 weeks and 3) 45 minutes to an hour of cardio  ohmy.gif  mad.gif  Way too much, especially if one is starting out.


Heck yeah!

Rich is totally correct here.

20-30 min of interval aerobics, 3-4 week is MORE than enough to do the job.

Its not about moderate low intensity, its about bringing the heart rate up to the top of the safe range for your age, weight, and condition, repeatedly during a workout, to push fat burning for hours afterwards.

Quoted for truth!

Posted by: DR X Sep 14 2005, 11:05 PM
QUOTE (rich_55 @ Sep 14 2005, 07:59 PM)
QUOTE (DR X @ Sep 14 2005, 03:40 PM)
Note: is said primary carb intake. I understand what you are saying and there is nothing wrong with that but just so you know I included carbs in 4 of the 6 meals.

Not to be a nit pick, but the recommendation is 3 of 6 meals and is still LOW carb under normal and bodybuilding dietary recommendations.

X, if stickied I must ask that some modifications be made. 1) PWO carbs do vary person to person and 2) Where would one make cuts to on this low carb plan once a plateau occurs in ~4 weeks and 3) 45 minutes to an hour of cardio ohmy.gif mad.gif Way too much, especially if one is starting out.

If this is to be done, an initial dietary/cardio program example must be given to display proper transition to a cutting diet otherwise one could experience catabolism and plateaus.

Your right on the cardio, adjustments have been made. I will think on the carbs, I wasn't getting that comprehensive.

Posted by: magoo202 Sep 16 2005, 08:44 PM
STICKY this before it gets knocked off the page and people start making threads about cutting questions

Posted by: Shock Sep 18 2005, 01:03 AM
Great advice. Thank you.

Posted by: eatdirt40 Sep 18 2005, 06:50 AM
Summarized

How to Cut: Take a fork, place in food of your choice. Take knife place on a side of the fork, make sawing motion. Once cut, you can bring the food to your mouth. Dont forget to chew.

Posted by: mrmoose63 Sep 18 2005, 02:25 PM
QUOTE (eatdirt40 @ Sep 18 2005, 04:50 AM)
Summarized

How to Cut: Take a fork, place in food of your choice. Take knife place on a side of the fork, make sawing motion. Once cut, you can bring the food to your mouth. Dont forget to chew.

Damn I knew I must be doing something wrong... Gotta remember that chewin part...
biggrin.gif laugh.gif biggrin.gif laugh.gif biggrin.gif

-Moose

Posted by: rich_55 Sep 20 2005, 03:26 PM
For people totally new to working out:

Cardio should be performed on an every other day basis to prevent overuse injuries to muscles, bones, tendons, ligaments, etc

Posted by: James61183 Sep 20 2005, 09:20 PM
Yeah, gonna have to go with rich on the carbs. Plus the sample diet you recommended was only 2170 cals. Starting off on a cut that seems pretty low. but i guess that depends on ones BMR. I kept low GI carbs all throughout the day on my cut, including pwo, (i'm a lil carb sensitive)... Body weight at the start of my cut was 220lbs and I cut to 195, 5% bodyfat a week out from the show.. That was last year.. I'm weighing 236 this year, getting ready for a powerlifting comp for my school, then i'll start cutting mid november for a BB show in march. WINTER CUT SUCKS!

Posted by: rich_55 Sep 20 2005, 09:48 PM
QUOTE (James61183 @ Sep 20 2005, 09:20 PM)
Yeah, gonna have to go with rich on the carbs. Plus the sample diet you recommended was only 2170 cals. Starting off on a cut that seems pretty low. but i guess that depends on ones BMR. I kept low GI carbs all throughout the day on my cut, including pwo, (i'm a lil carb sensitive)... Body weight at the start of my cut was 220lbs and I cut to 195, 5% bodyfat a week out from the show.. That was last year.. I'm weighing 236 this year, getting ready for a powerlifting comp for my school, then i'll start cutting mid november for a BB show in march. WINTER CUT SUCKS!

Yeah, I very much DISAGREE w/ the carb recommendation. That makes two of us, both of whom have been ripped & shredded.

Posted by: magoo202 Oct 2 2005, 09:53 PM
How many carbs are in an average sweet potato, anybody know?

Posted by: prieto Oct 8 2005, 09:31 AM
I workout very early in the morning. How would the Meal/Wourkout layout end up like?

Posted by: DR X Oct 8 2005, 02:27 PM
QUOTE (DR X @ Sep 13 2005, 08:21 PM)
It’s about time we had a decent full length post on cutting…

Let’s get a few things straight…
1. All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.
3. You are what you eat. It’s just that simple.


2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.


Re read this again.

Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts

If you train in the morning then have your pre shake and post shake and then breakfast in that order, no big deal. It's easily adjustable

Posted by: bigfed Oct 8 2005, 07:35 PM
hey y'll do u have a advice for some one that has 28% body fat and wants to get down to 6% any good advice would be help full.


Picture edited. Let's keep it on topic.

Posted by: JuanD85 Oct 12 2005, 09:35 PM
hey, great post. I try to always keep my diet clean, and have been progressing. I came down from around 18% BF to 12% from 205 to now 189 lbs. I had the greatest success when i started eating whole foods and completely cut out my shakes. The prob is that now i get extremely sore after my workouts because it is impossible for me to have 6 whole food meals prepared for the day, so im now down to around 4 meals and my protein is slacking. I know that shakes and dairy make your skin thick because of the food allergies and inability to digest dairy; now im scared to take protein shakes. What do you think i should do about food to keep my protein up and keep eating the 6 meals a day. Cooking fish and chicken is and eggwhites is getting way too expensive, considering i try to do mostly organic food while trying to cut down. Im thinking about trying an egg protein powder w no dairy. Whats your input on this whole deal?

Posted by: rich_55 Oct 12 2005, 09:48 PM
QUOTE (JuanD85 @ Oct 12 2005, 09:35 PM)
hey, great post. I try to always keep my diet clean, and have been progressing. I came down from around 18% BF to 12% from 205 to now 189 lbs. I had the greatest success when i started eating whole foods and completely cut out my shakes. The prob is that now i get extremely sore after my workouts because it is impossible for me to have 6 whole food meals prepared for the day, so im now down to around 4 meals and my protein is slacking. I know that shakes and dairy make your skin thick because of the food allergies and inability to digest dairy; now im scared to take protein shakes. What do you think i should do about food to keep my protein up and keep eating the 6 meals a day. Cooking fish and chicken is and eggwhites is getting way too expensive, considering i try to do mostly organic food while trying to cut down. Im thinking about trying an egg protein powder w no dairy. Whats your input on this whole deal?

There are plenty of lactose free protein products. Check out Beverly's Muscle Provider and Primaforce's Substance WPI off the top of my head. Nothing wrong with going with supplements if on the go.

I and many others use Bev's MP all the way until showtime, so that could be a good MRP. It has egg in it too. Check it out. Chocolate is the bomb!

Posted by: JuanD85 Oct 14 2005, 05:02 PM
haha, its funny u say that because i actually take beverly's muscle provider. The reason i stopped is because is because i wanted to just rid my body of toxins, get my skin thinner and my blood and liver detoxed. i will however tho, take Beverly's MP, it must be good if you guys are using all the way down to contest. thanx again.

Posted by: Dudeness8181 Oct 20 2005, 12:31 PM
post workout shake question...

40-60 grams whey and double that in malto/dextrose in a 50/50 combo?

thats like somewhere between 600-700 calories after your workout

is it supposed to be that high? i guess thats a stupid question cuz i can probably make an educated guess as to why... but if your eating like 2200 calories a day thats like a third of your daily caloric intake in one meal

should I chug that shit or sip it over like an hour or two or three

I got my dextrose and maltodextrin in the mail today... i hope i dont vomit... i havent eaten over 500 calories in any one meal for like a month now

Posted by: DR X Oct 20 2005, 12:59 PM
QUOTE (Dudeness8181 @ Oct 20 2005, 10:31 AM)
post workout shake question...

40-60 grams whey and double that in malto/dextrose in a 50/50 combo?

thats like somewhere between 600-700 calories after your workout

is it supposed to be that high? i guess thats a stupid question cuz i can probably make an educated guess as to why... but if your eating like 2200 calories a day thats like a third of your daily caloric intake in one meal

should I chug that shit or sip it over like an hour or two or three

I got my dextrose and maltodextrin in the mail today... i hope i dont vomit... i havent eaten over 500 calories in any one meal for like a month now

Depending on your caloric intake and your tolerance to carbs you may just want to go to a 1:1 ratio.

Posted by: Stanley85510 Dec 27 2005, 06:40 AM
I have an offset schedule. my morning starts around 12-1 pm and my day ends between 4-5 am,. how should i treat my eating habbits? when should i cut out fast release carbs?

Posted by: gmoney1000000 Jan 11 2006, 11:57 PM
Hey drx do you know if its possible to hit ketosis while eating products have have low net carbs??

Posted by: DR X Jan 12 2006, 12:24 AM
QUOTE (gmoney1000000 @ Jan 11 2006, 09:57 PM)
Hey drx do you know if its possible to hit ketosis while eating products have have low net carbs??

No doing the net carb thing.

Posted by: Brad Cowin Mar 2 2006, 09:08 PM
QUOTE (DR X @ Sep 13 2005, 07:21 PM)

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

So does that mean I should stop putting olive oil in my PWO shake thats got 35g dex and 35g malto in it?

I dont know what else to do about the foaming, since I blend it.

Posted by: DR X Mar 2 2006, 09:19 PM
QUOTE (Homerunbrad @ Mar 2 2006, 07:08 PM)
QUOTE (DR X @ Sep 13 2005, 07:21 PM)

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.

So does that mean I should stop putting olive oil in my PWO shake thats got 35g dex and 35g malto in it?

I dont know what else to do about the foaming, since I blend it.

Yes, put it in your pre shake.

Posted by: Brad Cowin Mar 2 2006, 09:28 PM
Its not that I essentially want the olive oil, I just dont know how else to keep my shake from getting foamy. Even using pulse theres too much foam to fit in my shaker cup...

Posted by: DR X Mar 2 2006, 10:43 PM
QUOTE (Homerunbrad @ Mar 2 2006, 07:28 PM)
Its not that I essentially want the olive oil, I just dont know how else to keep my shake from getting foamy. Even using pulse theres too much foam to fit in my shaker cup...

Don't use a blender. Just shake it, then it won't get foamy.

Posted by: Nick228673 Feb 21 2008, 11:36 PM
Okay guys.....need some help here. I'm 6'5 and i weigh 255. I know cardio is a must here, been working out solidly 4 days a week with 3 days of cardio totalling about 5-6 hours of cardio and 6-7 hours of lifting, legs twice a week focussing on squats and a sumo deadlift day, chest and arms day where i focus on diff types of curls and bench with enough workouts to max me out for the day, and a neck and shoulders day focussing on military press and rows with shrugs along with enough to max me out once again. My problem is that i need to cut about 30 lbs but keep the muscle and if possible gain some. I don't have the greatest knees so running is kind of questionable even though i do a couple times a week. I understand that i need to step up in cardio before i should proceed to heavy lifting. My diet consists of mostly noodles or high fiber/protein cereal in the morning with skim milk, protein shake around noon, workout around 430, shake immediately after, then maybe a peanut butter half sandwich on whole wheat at 7ish. I really need some suggestions on how to cut this weight fast (like in 1 1/2-2 months max). Suggestions would be greatly appreciated.

Posted by: accent115 Feb 21 2008, 11:42 PM
QUOTE (Nick228673 @ Feb 21 2008, 11:36 PM)
Okay guys.....need some help here. I'm 6'5 and i weigh 255. I know cardio is a must here, been working out solidly 4 days a week with 3 days of cardio totalling about 5-6 hours of cardio and 6-7 hours of lifting, legs twice a week focussing on squats and a sumo deadlift day, chest and arms day where i focus on diff types of curls and bench with enough workouts to max me out for the day, and a neck and shoulders day focussing on military press and rows with shrugs along with enough to max me out once again. My problem is that i need to cut about 30 lbs but keep the muscle and if possible gain some. I don't have the greatest knees so running is kind of questionable even though i do a couple times a week. I understand that i need to step up in cardio before i should proceed to heavy lifting. My diet consists of mostly noodles or high fiber/protein cereal in the morning with skim milk, protein shake around noon, workout around 430, shake immediately after, then maybe a peanut butter half sandwich on whole wheat at 7ish. I really need some suggestions on how to cut this weight fast (like in 1 1/2-2 months max). Suggestions would be greatly appreciated.

To learn how to cut
http://forums.1fast400.com/?showtopic=19732

To find out how many calories you need
http://www.geocities.com/arelliotness/harris-elliot.xls

To Find out how many calories you eat
http://www.fitday.com/WebFit/Index.html

This is what you should eat
http://forums.beyondmuscle.com/?showtopic=40589

For a possible form of cardio
http://forums.1fast400.com/?showtopic=1416

TRAINING
http://forums.1fast400.com/?showtopic=20444
http://forums.1fast400.com/?showtopic=26006&hl=growing
http://www.exrx.net/Lists/WorkoutMenu.html
For form
http://www.thetrainingstationinc.com/exercises.html


POST YOUR DIET
HERES MY IDEA FOR YOUR WORKOUT

Back/Bis

Chest/Tris

Shoulders/Legs

All done once a week with at least one day of rest in between:
IE: Monday, Wednesday, Saturday.
On days that are not lifting days, do cardio in the morning!

During your workout days, pick 3 exercises for each muscle, then do three sets of that exercise. Each set should be 10 reps long.

http://forums.bulknutrition.com/?showtopic=22827
Make these your staple movements


LOOK AT THESE FOR A GUIDE
http://forums.beyondmuscle.com/?showtopic=15843&st=0
http://forums.beyondmuscle.com/?showtopic=40464&st=0

Posted by: Josh47933 Feb 25 2008, 05:53 PM
QUOTE (accent115 @ Feb 21 2008, 11:42 PM)
QUOTE (Nick228673 @ Feb 21 2008, 11:36 PM)
Okay guys.....need some help here. I'm 6'5 and i weigh 255. I know cardio is a must here, been working out solidly 4 days a week with 3 days of cardio totalling about 5-6 hours of cardio and 6-7 hours of lifting, legs twice a week focussing on squats and a sumo deadlift day, chest and arms day where i focus on diff types of curls and bench with enough workouts to max me out for the day, and a neck and shoulders day focussing on military press and rows with shrugs along with enough to max me out once again. My problem is that i need to cut about 30 lbs but keep the muscle and if possible gain some. I don't have the greatest knees so running is kind of questionable even though i do a couple times a week. I understand that i need to step up in cardio before i should proceed to heavy lifting. My diet consists of mostly noodles or high fiber/protein cereal in the morning with skim milk, protein shake around noon, workout around 430, shake immediately after, then maybe a peanut butter half sandwich on whole wheat at 7ish. I really need some suggestions on how to cut this weight fast (like in 1 1/2-2 months max). Suggestions would be greatly appreciated.

To learn how to cut
http://forums.1fast400.com/?showtopic=19732

To find out how many calories you need
http://www.geocities.com/arelliotness/harris-elliot.xls

To Find out how many calories you eat
http://www.fitday.com/WebFit/Index.html

This is what you should eat
http://forums.beyondmuscle.com/?showtopic=40589

For a possible form of cardio
http://forums.1fast400.com/?showtopic=1416

TRAINING
http://forums.1fast400.com/?showtopic=20444
http://forums.1fast400.com/?showtopic=26006&hl=growing
http://www.exrx.net/Lists/WorkoutMenu.html
For form
http://www.thetrainingstationinc.com/exercises.html


POST YOUR DIET
HERES MY IDEA FOR YOUR WORKOUT

Back/Bis

Chest/Tris

Shoulders/Legs

All done once a week with at least one day of rest in between:
IE: Monday, Wednesday, Saturday.
On days that are not lifting days, do cardio in the morning!

During your workout days, pick 3 exercises for each muscle, then do three sets of that exercise. Each set should be 10 reps long.

http://forums.bulknutrition.com/?showtopic=22827
Make these your staple movements


LOOK AT THESE FOR A GUIDE
http://forums.beyondmuscle.com/?showtopic=15843&st=0
http://forums.beyondmuscle.com/?showtopic=40464&st=0

Great links EXCEPT for the "how many calories you need" one. It had me at 5,300 calories per day....for CUTTING! It sounded extremely overestimated to me, so I double checked at other BMR calculation websites and everywhere else had me at around 3365 for maintainance at my height/weight/age/activity level.

I'd check around other places before I used the calculation that link will give you, or you're likely to get very frustrated trying to cut on those numbers.

Posted by: accent115 Feb 25 2008, 06:16 PM
It has me a little above 2k calories (im 180lbs). That sounds reasonable

Posted by: Josh47933 Feb 25 2008, 07:00 PM
I dunno how they arrived at my figure because I entered in allt he info they asked for. In any case, it says I need 3365, so I'll start off w/ a 500 cal deficit the 1st week and slowly work down from there until I get as lean as I'd like to be.

Posted by: Biglouy Mar 10 2008, 07:56 AM
Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

What are your few exceptions? PWO banana? Apples?

Posted by: SFW_SFW Mar 19 2008, 12:20 AM
thanks for the post x. i was looking for something like this and u answered my prayers. perfect before summer...

Posted by: venrez Jun 4 2008, 02:39 PM
Best post or article I've read about cutting up. My favorite part is the quote at the end smile.gif

Posted by: PotentiallyFatal Jun 4 2008, 03:23 PM
QUOTE (Biglouy @ Mar 10 2008, 07:56 AM)
Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

What are your few exceptions? PWO banana? Apples?

Grapefruit.

Posted by: Jayv24 Jun 6 2008, 09:48 AM
if you absolutely have no dextrose, maltodex or waxy for post workout insulin spike/glycogen replenishment, what food/drink item do you think would give a fairly resonable substitute?

i understand sucrose is no good, fructose is alright maybe to replenish liver glyco, glucose isnt great....lactose isnt ideal.

would something like pure maple syrup, oats and corn meal or corn starch be suitable?

opinions?

Posted by: Menna Jun 6 2008, 04:56 PM
Have some whey and a yam or white potato 7oz yam or white potato would = 49G carbs plus the little carbs in 2 scoops of whey that would put u at 50-52g carbs...That will do the trick and keep you lean, less of a jolting insulin response that can lead to fat storage.

Posted by: opfor101 Jun 6 2008, 05:36 PM
QUOTE (Jayv24 @ Jun 6 2008, 09:48 AM)
if you absolutely have no dextrose, maltodex or waxy for post workout insulin spike/glycogen replenishment, what food/drink item do you think would give a fairly resonable substitute?

i understand sucrose is no good, fructose is alright maybe to replenish liver glyco, glucose isnt great....lactose isnt ideal.

would something like pure maple syrup, oats and corn meal or corn starch be suitable?

opinions?

glucose is dextrose.
havings fruits after workout is ok. not the best.

oats should be eaten around 30 minutes after postworkout shake

Posted by: Jayv24 Jun 7 2008, 11:37 AM
QUOTE (opfor101 @ Jun 6 2008, 05:36 PM)
QUOTE (Jayv24 @ Jun 6 2008, 09:48 AM)
if you absolutely have no dextrose, maltodex or waxy for post workout insulin spike/glycogen replenishment, what food/drink item do you think would give a fairly resonable substitute?

i understand sucrose is no good, fructose is alright maybe to replenish liver glyco, glucose isnt great....lactose isnt ideal.

would something like pure maple syrup, oats and corn meal or corn starch be suitable?

opinions?

glucose is dextrose.
havings fruits after workout is ok. not the best.

oats should be eaten around 30 minutes after postworkout shake

so wait. if table sugar (sucrose) is half glucose/half fructose, why is it frowned upon for Post wo?

p.s. can i buy some pot from you?

Posted by: reammecln Jun 23 2008, 12:47 AM
QUOTE (DR X @ Sep 13 2005, 10:22 PM)
Q: What about dairy?
A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

really milk bad? even skim milk? i drink a lot of skim milk = /

Posted by: opfor101 Jun 23 2008, 02:20 AM
QUOTE (reammecln @ Jun 23 2008, 12:47 AM)
QUOTE (DR X @ Sep 13 2005, 10:22 PM)
Q: What about dairy?
A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

really milk bad? even skim milk? i drink a lot of skim milk = /

yes, kill the milk.


skim milk is just milk with less fat.

not reduced sugar.

Posted by: opfor101 Jun 23 2008, 02:26 AM
QUOTE (Jayv24 @ Jun 7 2008, 11:37 AM)
QUOTE (opfor101 @ Jun 6 2008, 05:36 PM)
QUOTE (Jayv24 @ Jun 6 2008, 09:48 AM)
if you absolutely have no dextrose, maltodex or waxy for post workout insulin spike/glycogen replenishment, what food/drink item do you think would give a fairly resonable substitute?

i understand sucrose is no good, fructose is alright maybe to replenish liver glyco, glucose isnt great....lactose isnt ideal.

would something like pure maple syrup, oats and corn meal or corn starch be suitable?

opinions?

glucose is dextrose.
havings fruits after workout is ok. not the best.

oats should be eaten around 30 minutes after postworkout shake

so wait. if table sugar (sucrose) is half glucose/half fructose, why is it frowned upon for Post wo?

p.s. can i buy some pot from you?

its cuz it may take longer than glucose to absorb and be utilized.

table sugar has to be broken into a monosaccharide (glucose and fructose)
and then be utilized.

fructose is not as efficient in raising the insulin post workout as much as glucose would
and isnt great for shuttling nutrients like amino acids into muscles.

its OK to take table sugar. but it isnt as good as just taking dextrose.

Posted by: ProjectElite Jul 11 2008, 09:19 PM
Thankyou for the information X

Posted by: LintLicker007 Jul 11 2008, 09:54 PM
Op for...that picture is awful bro, im going to have trouble sleeping tonight lol

Posted by: sources Jul 20 2008, 06:54 PM
That's a good guideline. I'm just starting to finally cut myself, after two years, and this is going to help. Thanks.