The ULTIMATE Guide to Cutting

Summary

This video offers a detailed guide on cutting in bodybuilding, emphasizing the importance of a structured approach to nutrition, training, and supplementation. Key tips include tracking food intake, adjusting macros, and prioritizing protein to maintain muscle while in a calorie deficit. The importance of cardio is discussed, with a focus on low-intensity steady-state options to preserve muscle. The video also highlights the mental discipline required for a successful cut, suggesting systems like meal timing, accountability, and combating cravings. A holistic approach is advocated, combining physical and mental strategies for optimal fat loss and muscle retention.

Takeaways

• 😀 Takeaway 1: Stay consistent with your diet and track everything you eat. Even small things like condiments can add up and impact your results.
• 😀 Takeaway 2: Multivitamins and protein powders are essential for supporting your body during a cut, ensuring that your nutrient levels remain stable while cutting calories.
• 😀 Takeaway 3: Amino acids can help preserve muscle mass during a cut by providing essential protein throughout the day, especially when you're training intensely.
• 😀 Takeaway 4: Keeping inflammation low is crucial for maintaining overall health. Omega-3 supplements are an easy way to achieve this.
• 😀 Takeaway 5: Mental clarity and focus are key during a cut. Supplements like Alpha GPC, Cognizen, and Tyroin can help with focus and energy, especially before workouts.
• 😀 Takeaway 6: Cardio should be used strategically. Keep it to a minimum while maintaining muscle mass. Start with 20 minutes of cardio a few times a week and increase as needed.
• 😀 Takeaway 7: Doing cardio after your workout can be more effective than doing it before, as it doesn’t interfere with your muscle-building potential.
• 😀 Takeaway 8: Nutrient timing matters during a cut. Prioritize carbs around your workouts (moderate pre-workout, higher post-workout) to optimize energy and recovery.
• 😀 Takeaway 9: Fighting cravings during a cut is a mental game. Utilize strategies like carb backloading, where you save carbs for the evening when you're more likely to crave food.
• 😀 Takeaway 10: Accountability is important for staying on track. Having a coach, a training partner, or even a supportive friend can help you stay focused on your goals and prevent setbacks.

Q & A

What is the key to successfully starting a cut in bodybuilding?

The key to successfully starting a cut is tracking your food intake for 1-2 weeks to establish a baseline caloric intake. From there, you can reduce your calories and adjust your macronutrient intake to create a caloric deficit while preserving muscle mass.

How long should a cutting phase last in bodybuilding?

A cutting phase can last anywhere from a few weeks to a few months. For extreme fat loss, it should not exceed 3-4 months to avoid hormonal issues. A longer, gradual cut may be more sustainable for some people.

What is the recommended macronutrient breakdown during a cut?

During a cut, prioritize protein intake (1-1.5g per pound of lean body mass), consume 70% of your calories from carbohydrates, and 30% from fats. This ratio can be adjusted based on individual needs and goals.

Should you focus on meal plans or flexible dieting during a cut?

Both meal plans and flexible dieting can work. Meal plans remove decision fatigue and provide structure, while flexible dieting (IIFYM) allows more food variety as long as calories and macros are tracked carefully.

Is it okay to have cheat meals while cutting?

Cheat meals can be mentally refreshing and help keep you on track, but they should be used sparingly. For optimal results, clean refeeds (with your regular foods but more carbs) are preferable to avoid insulin spikes and unwanted fat gain.

What supplements can support fat loss during a cut?

During a cut, supplements like protein powder, amino acids, multivitamins, omega-3s, and mental focus supplements like alpha-GPC or nootropics can be helpful in supporting muscle preservation, reducing inflammation, and boosting focus during workouts.

What is the role of cardio in a cutting phase?

Cardio should be used in moderation during a cut to avoid muscle loss. Start with 20-30 minutes of low-intensity cardio 3-5 times per week. As the cut progresses, you may increase the duration or intensity depending on progress.

Should training intensity change during a cut?

You should maintain training intensity during a cut as long as possible. Reducing volume or weight preemptively can hinder muscle retention. Train hard and intense, and only reduce intensity when exhaustion requires it.

How can you manage hunger and cravings during a cut?

Cravings and hunger can be managed by controlling cortisol levels (through stress management, sleep, and proper nutrition). Structuring meals and planning carb intake around workouts can also help curb hunger at certain times of the day.

What is the importance of accountability in a cutting phase?

Accountability is crucial for staying on track during a cut. Having a coach, a supportive partner, or a fitness community to check in with helps keep you motivated and committed to your goals.