The Butt Ugly Truth About Cutting
- 1 The Butt Ugly Truth About Cutting
Every man and his brother wants to have a chiseled, muscular frame.
The issue is how to achieve it!
Most men have an innate desire to possess as much muscle as possible.
That’s why most guys love the “bulking” phase of bodybuilding.
You get to eat gigantic meals, lift heavy weight and look swole in a medium size T-shirt.
But once you take your shirt off, you see how much body fat that you have accumulated.
It’s official…IT’S TIME TO CUT!
I know. The cutting phase is just as fun as going to the dentist for a checkup.
But like going to the dentist, cutting is a necessary evil.
The goal of this article is to show you simple yet effective ways to cut weight.
It doesn’t have to be harder than an advanced metaphysics exam.
Before I reveal methods bodybuilders and fitness enthusiasts worldwide utilize to get shredded, here are 5 things you MUST consider:
How Much Body Fat Should You Torch?
If you’re scratching your head and looking up at the ceiling, thank goodness you found this article.
A lot of guys commit this cutting sin.
It’s impossible to maximize your cutting efforts if you have no clue on how much body fat you should lose.
As you probably know, 1lb of body fat equals 3500 calories.
While there is a ton of complexities involved in individual burning body fat, this equation is quite effective in helping you lose weight.
Next, you need to figure out how much body fat you need to lose.
This is where it gets kind of tricky!
Despite what you have heard, all guys are created differently.
That’s why a marathon runner and sprinter has two completely different types of physiques.
So genetics definitely play a role when it comes to cutting.
Most guys – especially after finishing their bulk phase – need to lose 20-50lb of body fat to see great muscle definition, six-pack abs in particular.
It’s up to you to see how much fat you need to lose. (I will reveal a body fat measuring method that’s pretty accurate.)
But let’s say you only need to lose 20lb of body fat.
You need to start cutting around 2-4 months in advance (depending on how fast you tend to drop weight).
A general guideline that works for many guys is to aim to lose body fat at a pace of 1 pound per week without resorting to extreme dieting.
That means eating at a deficit of approximately 500 calories per day.
And please practice patience!
Trying to speed up the weight loss process by cutting 1000+ calories per day will wreck your metabolism and hormones.
Once this happens, it is extremely tough to burn any more body fat. (You may even regain some back!)
Calorific Deficit Body Response
If this is your first time cutting, then you have no clue how your body responds to a caloric deficit.
It is very important to know how it does.
Some guys handle cutting fine while others turn into the male version of Carrie.
You have to figure out which side of the spectrum you lie on.
Regardless of what happens initially, once your body senses that it is not processing its typical amount of calories, it will go through metabolic changes.
These changes can make you feel downright miserable and lethargic, affecting your energy and sleep patterns.
In addition, your body’s regulating system will start making you feel hungrier to combat the cutting phase you’re putting it through.
That’s when you got to show it who’s boss!
Here are 3 things you need to do to overcome hunger pains and keep your hormones in equilibrium:
Keep your protein intake high to preserve muscle mass as you continue eating at a deficit
Regularly monitor your body for any major abnormalities
Get 7-8 hours of sleep per day (Losing sleep really hampers your fat loss efforts)
Extraordinary Mental Prep
As with any goal…. If your heart isn’t in it, you won’t achieve it.
Cutting is no different.
The cutting phase is not for the weak-minded.
- Extraordinary planning
- Hours of meal prep and training
- Regular dates with a diet comprised often of less-than-exciting foods
- Intense self-regulation
- Sheer determination
So for the next few months, you have to wave goodbye to glorious cheat meals of delicious BBQ pizza and juicy cheeseburgers!
Maybe you’re one of those lucky folks who can easily go months without sugary, salty foods.
But if you’re like the average mere mortal, then this will be hell.
What I recommend is having one cheat meal per week.
This will prevent you from throwing your cutting plan out of the window.
Besides, your body needs an occasional high-calorie meal to regulate your metabolism while dieting.
How To Avoid Getting Stuck in A Ditch
In case you were born yesterday, life has a slew of potential setbacks waiting for you.
The thing is how to navigate around them to continue on your weight loss journey.
Perhaps you have a family event, to travel for business or some unforeseen obligation that will pry you away from your kitchen and the gym.
Regardless of what happens, you need to be prepared to handle setbacks.
For example, if you’re traveling for business, make sure you work at the hotel gym or simply work out in your hotel room.
Or something comes up unexpectedly, then figure out a way to reschedule your workout as soon as possible.
The way to win the weight loss game is flexibility.
You have to be flexible and adapt to the circumstances laid out upon you.
The Cut Phase (in plain English)
We kind of touched on this in the first question.
How long you remain in the cutting phase depends on how much body fat you desire to lose.
What you want is to give yourself enough time to achieve your goal WITHOUT turning into another lifelong dieter.
Most guys who work out on a regular basis have less than 50lb to lose.
Here is a simple timeline chart that you can use to estimate how long it will take to achieve your weight loss goal:
*For 10lb or less, start cutting 2-3 months ahead
*For 11-29lb, start cutting 2-4 months ahead
*For 30-50lb, start cutting 4-6 months
*Add 1-2 weeks for any major foreseeable and unforeseeable obstacles
This chart isn’t perfect but it will help you set a realistic timetable for cutting.
Unless you can kind of see your abs now, you won’t have a shredded six-pack in 30 days.
Again, you have to practice patience if you desire your cutting phase to be a success.
My Top 6 Cutting Tips You Can Take To The Bank
Now that you have answered the five questions, here are 6 tried-and-tested methods that help you shred a serious amount of body fat:
1. Drink Coffee Prior To Working Out
Waking up isn’t the only time you should put Folger’s in your cup!
Coffee is a superb substance to take prior to working out, especially for weight loss purposes.
It has been shown in studies to contribute to weight loss by boosting the body’s metabolism.
In addition, the studies illustrate coffee’s ability to possibly suppress appetite.
However, those studies showed the short-term effects of coffee.
There still is no conclusive evidence that caffeine (or coffee) can help with weight loss long-term.
But from some bodybuilders and fitness enthusiast experiences, coffee increases your chance of burning fat if consumed before exercising on a long-term basis.
2. Drink Half Your Bodyweight In Water Ounces Per Day
It’s imperative you get enough water per day. I found that drinking half of your body weight in ounces works well.
If you weigh 200lb, get at least 100 ounces of water per day.
When you start following this rule, you midsection immediately will get flatter due to how thorough your system is cleansed by drinking that amount of water.
In addition, being adequately hydrated helps your body burn body fat more efficiently.
3. Don’t Believe In The Weight Scale…..Get A DEXA Scan
This tip not nutritional nor workout specific…it’s both!
Many guys have sabotaged their weight loss efforts due to a bathroom scale.
A weight scale has deterred many guys from making further progress. Emphasizes on “making further progress.”
For example, you could be making progress but the scale says you haven’t lost any weight. Of course, the scale won’t tell you that because…well it is just telling your weight.
It doesn’t know how much muscle mass you gained nor the difference between body fat or water weight.
If you want to know the detail of your weight, it is as useless as a shredded dollar bill.
In reality, weight scales are only good for just knowing your weight. Instead, I advise to set up an appointment to get a DEXA Scan done to see the details of your weight.
A DEXA Scan is a procedure that examines your bone health via X-ray.
Most people get it to determine exactly what their body fat percentage is.
The DEXA Scan will detail your body fat, muscle weight, water weight, and bone weight is accurately measured (or at least close to) only if you get an X-ray scan.
4. Perform high-intense bodyweight exercises 3-4 days per week
Too many guys exercise as intensely as a hog after eating a full-course meal.
That is why they are having issues cutting weight.
Performing high-intense bodyweight exercises 3 to 4 times per week will put your body in fat-burning mode (as well as building lean muscle).
A great aspect about performing high-intense bodyweight exercises is you can do them practically anywhere.
All of the following high-intense exercises are bodyweight-oriented you can incorporate into your workout regimen:
- Mountain Climbers
- Bodyweight Rows
- Jump Rope
- Running Stairs
Even if you’re not at the gym, you can still perform these exercises.
On rest days, you could perform a random amount of pushups, pullups/chinups or run stairs.
This helps you burn more calories throughout the week, not just on gym days.
Besides practicing good nutritional habits, the best way to lose weight is to stay on your feet. Speaking of that…
5. Walk at least 8 Miles Per Week
While reading is fundamental for your mind, walking is fundamental for your body.
Walking is the most natural movement you can do.
Regardless of your fitness level, walking is essential to living a healthy lifestyle.
If you plan to kick fat to the curb, you have to walk that curb.
Maybe back in college, walking 20+ miles per week was a breeze due to how massive your campus was.
Now that you’re older and work 40+ hours per week, it isn’t so simple.
Well, now you can use a pedometer app on your smartphone to track your steps.
Set a goal on the app to AT LEAST walk 8 miles per week. If you are serious about cutting weight, don’t ignore the power of walking.
6. Cook Your Own Frikking Meals!
The final tip may be the best one…
Cook your own meals.
It’s impossible to cut successfully if you are unable to do this.
Look, I understand you aren’t a gourmet chef and Gordon Ramsey won’t be asking for your recipes.
But you have to cook your own meals if you wish to master the cutting phase. Cooking ensures you know what’s going in your food.
Sample CUT Phase Meal Plan:
1 whole egg, 6 egg whites, 1 oz. plain oats (weighed dry, sweeten with cinnamon & Stevia), 1 ½ oz. berries
6 oz. low sodium turkey, 1 low-carb, whole grain wrap, 2 oz. avocado, 4 oz. apple (can add lettuce, onion or tomato)
Before Workout (depending on when you workout)
14 oz. fat free Greek yogurt, 3 oz. berries, ½ oz. almonds +coffee (optional)
6 oz. salmon, 4 oz. sweet potato, 4 oz. broccoli OR a Protein Shake
1 ½ scoops whey protein powder, 4 oz. low fat milk, 3 oz. banana, 1tablespoon peanut butter
During a cut, excess salt or sugar in a restaurant and premade meals can hinder weight loss.
Bringing your own food to work will eliminate any risky meal choices.
These blog post was written to expose you to the truth about cutting fat after a bulk and achieve a great physique.