Protein intakes should be increased.Ī slow cut is for those who aren’t in any rush, often ectomorphs coming out of a long bulk. The athlete will reduce his or her intake by 25-30%, again primarily by decreasing carb intakes. It lasts between 3-5 months and is relatively simple, but can still lead to a decrease in performance and motivation if it lasts too long (not to mention a loss of lean mass). Beginners should work towards getting to know their body and setting up a solid training program before cutting).Ī moderate cut is my personal favorite.
An athlete who is overweight (but who isn’t a beginner. An athlete looking to enter into a specific weight category. That being said, based on his or her level of body fat, an athlete should have refeed periods during their cut. Those cutting in this manner should increase their protein intakes by a lot, and should also not hesitate to increase their fat intakes. This cut is quite taxing on the body and generally shouldn’t last longer than 8 weeks. There is, however, a simple rule of thumb that can be applied based on 3 types of cuts:Īn aggressive cut means caloric intakes are being significantly lowered (up to 35-40%). Based on how long your cut will last, your caloric intakes will vary. I know some may be disappointed, but there is no one right answer for how long a cut should last. 
No need to get worked up figuring this out, I created a spreadsheet especially for this purpose. How much should I be eating? What should my macros look like? Once you have figured out your objectives, you can now figure out how to….
Am I simply trying to improve my appearance?. Am I preparing for a competition, or trying to enter within a specific weight category?. Did I put on too much weight while bulking?. No matter what your level is, it is important to ask yourself why you are cutting. Observe the evolution of your weight, and increase your caloric intake if you start losing too quickly. The cut can be long, but incorporate rest periods regularly. Keep up your training intensity, but avoid overdoing it. For the advanced weight lifter, the cut can be more rapid and more aggressive (so shorter). Take a week long deload every 4-6 weeks if you are reducing your calories by a significant amount (before a competition, for example). Keep the same intensity of training, but avoid overdoing it. This will only lead to a loss of both motivation and mass. Rushing will only lead to exhaustion, both mental and physical. For the intermediate weight lifter, a cut should be slow and steady. Only reduce your calories if you start gaining weight too quickly. Do this for at least the first 6 months of consistent training. On the contrary, you should focus on eating a sufficient amount to put on mass rather than cutting (which will only make you tiny)!Ĭoncentrate on your training and on eating enough focus on gaining mass. For the beginning weight lifter, seeking to gain mass, starting a cut too early (before at least 6 months of serious training) is anything but productive. Here are a few clarifications based on your level of progression and experience: This is done by examining your current situation. /Bodybuilders-5689c1be5f9b586a9e6a2065.jpg "how to cut bodybuilding")
#How to cut bodybuilding how to#
For the ectomorph, on the other hand, a cut is often unnecessary!īut how to know when and how to cut? Once the evaluation is complete, the next step is to. For many (especially mesomorphs and endomorphs), cutting is the only way to lose rapidly-accumulated weight. For many who have bulked (which I do not recommend), cutting becomes a necessity due to the excessive amount of weight put on during the bulk. The answers to these will help determine whether a cut is the best idea.
Rather than starting a cut without really knowing why, it is important to ask yourself some questions. Let’s take a look at both cases, and how to cut based on specific objectives.
Those who don’t really know how or when to cut- their diet and training lack a precise definition, and they don’t have any specific objectives. Once the cut is over, they find themselves too skinny looking! Those who are often very eager to lose weight, without a solid base. When it comes to those looking to cut, it is possible to distinguish two types of individuals. So, let’s see together how to optimize a cut by avoiding overdoing it and having unrealistic expectations that will only lead to frustration.įor those who are not familiar with the term “cutting,” I invite you to check out the chapter dedicated to this cycle (Section Being More Defined) (don’t forget to come back to this page afterwards!) It is difficult, however, to know when to start and especially when to stop. The answers to these questions and more in this article! Cutting as a Bodybuilder…Ī crucial step for all who are looking to get leaner and have their hard work show.
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