Hi,


i am not unsure of how to cut, however i have a few questions, such as,

should i go on a diet such as ckd, or any other fat losing diet to cut or should i just lower my calorie intake during my cutting period?

Also i train 5 days a week atm (following max ot principles), and i dont really fancy stopping training to lose fat (cut), how could i cut and train at the same time?

I thought about maybe a lower calorie intake + cardio (HIIT) 3x a week during my cutting peroid, my main objective would be to lose any fat and maintain muscle (mass).

My other thought was maybe a combination of HIIT/calorie controlled and normal (bulking), calorie controlled on the days i do HIIT and then on weight days eat normal so i have enough energy to lift

Well, help would be appreciated

Mark

There are some really good articles on this subject on the ABB website. Check them out under Training for Definition.

www.americanbodybuilding.com (http://www.americanbodybuilding.com)

Cutting = eating less cals a day than your body requires. It's that simple. Just bring your intake down to around 500 cals under your maintenance intake, while maintaining a good protein/cals/fat ratio. The only reason to go on a keto diet is to lose weight faster over a shorter period. You can't stay on it forever but for a lot of people it does drop the fat quicker than a standard healthy diet.

Don't over do the cardio, all cardio does is use cals, so basicly you can eat slightly more becuase you're burning off more. For most people 3-4 times a week is fine, HIIT/standard is personal preference.

As for lifting, don't change a thing. If you want to maintain your muscle mass, you need to keep lifting exactly as you are now. Lifting less or lighter weights is the best way to lose your muscle.

Cutting = eating less cals a day than your body requires. It's that simple. Just bring your intake down to around 500 cals under your maintenance intake, while maintaining a good protein/cals/fat ratio. The only reason to go on a keto diet is to lose weight faster over a shorter period. You can't stay on it forever but for a lot of people it does drop the fat quicker than a standard healthy diet.

Don't over do the cardio, all cardio does is use cals, so basicly you can eat slightly more becuase you're burning off more. For most people 3-4 times a week is fine, HIIT/standard is personal preference.

As for lifting, don't change a thing. If you want to maintain your muscle mass, you need to keep lifting exactly as you are now. Lifting less or lighter weights is the best way to lose your muscle.

Jingo, so what if after my current routine (max ot) for 10 wereks i take a 1 week break and did ckd, would that be enough?

im also wondering, what about using epherdrine while cutting cals and doing cardio

Mark

What about adding some cardio to that Max OT workout? :confused:

you should always be controling your cals :) cutting isn't a total change of routine, it's just tweaking things, you need to control your cals for bulking as much as you do for cutting.

you can carry on with your max-ot lifting exactly as you have, just don't expect the same results while cutting, but don't automaticly lift lighter just becase you're cutting, you still need 100% intensity. If you aren't already, make sure you're doing 3-4 days cardio, try to keep it seperate to your weights work outs for best results.

That's pretty much it, keep a good carb/protein/fat ratio and keep monitoring your results, if you're loosing more than 2lb or so a week, increase your intake, becuase you're probably losing muscle, if you aren't loosing at all, decrease it a little, 200 cals is fine, don't go crazy.

As for ephedrine, it will only do anything if everything else is in place and if your diet is spot on, it won't help you anyway. If you want to use it it's best to bring it in when and if you hit a plateo, get results with out it first and you have it as a back up later when you're getting low and things get tougher.

What about adding some cardio to that Max OT workout? :confused:


Yea, but would i need to also lower my calorie intake and maybe supplement with ECA?

thats what i was wondering

cardio is part of max-ot, it's not something you add in. if you are doing max-ot, you are doing cardio, wether you're cutting or bulking.

ECA is a minor thing, it can help but it's like 2% of the puzzle, diet being 90% and cardio being 8%