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Hi Guys i want to do a small cut to drop about 5-6lb without losing to much muscle just wandered whats the best way to go about it I'm 168lb 5ft6,should i still resistance train,should i go just proteins and fats 30g carbs for a small period of time or it it better to keep some carbs in there like maybe bw in carbs on a training night 30g of carbs non training day,i read this article about backloading and getting ripped and wandered if any of you guys have tried it and what you think.http://www.cutandjacked.com/Guide-Carb-Back-Loading
Thanks Tex do you have any recommendations for fats last time I think I had them too low and body fat melted off me but so did strength I had my protein around 180g fats 100g 30g of carbs think my calories were around 1800 from memory.
How would you recommend carb backloading for cutting would you go bw in carbs training days 30g carbs non training days.
I would suggest 1g/BW for carbs yes, and keep to being ULC on non training days.
Actually it would be good to have an idea of what he is doing now, then we can make a recommendation on how much to eat.
Hi im currently cycling training days3500 caloriesprotein 180-200 gcarbs 330-350gfats 100-120gnon training days 2700 caloriesprotein 170-180gCarbs 230-250gfats 100-120gIm 5ft 6168lbs approx 13.8% bf
Forgot to mention I only strength train 3 x week no other activity except I work as an electrician so pretty active during my working day
Hi im currently cycling training days3500 caloriesprotein 180-200 gcarbs 330-350gfats 100-120gnon training days 2700 caloriesprotein 170-180gCarbs 230-250gfats 100-120gIm 5ft 6168lbs approx 13.8% bf
Looking at this, to cut on CBL...For off day, I'd keep protein at 180ish, make it a ULC day, and raise fats to make up for calories.For training day, I'd dial back carbs a little bit, maybe down to 200-250. Then monitor weight over a week. Like weigh yourself Monday morning, Thursday morning, Saturday morning, or something. If you dropped a little, you're probably on the right track. If not, cut a little bit of the fat and do another week like before.Just my .02.. Which includes the caveat I don't generally like using the scale for progress measurements, but you appear to be lean enough you'll notice body comp differences also. Second caveat is I don't generally advocate calories, per se, but there does come a point where they matter. And you always want to "diet" on as many calories as your body will allow you to. So if you can lose fat at 2500kcal/day, why drop immediately to 2000? Run at 2500 until it doesn't work anymore, then try 2250 until it doesn't work, etc.
This seems like a good place to start my only concern is I train mon,wed,fri,so sat and sun would ULC so probably wouldn't have much in the tank for Mondays session,yes I agree about the scales I only use them as a rough guide and take the percentage with a pinch of salt I would say I'm fairly lean but would class myself as skinny fat at the moment, I have some definition with abs but not what I would like and can only see about four at the moment which is why I like to get rid of that last bit.
This seems like a good place to start my only concern is I train mon,wed,fri,so sat and sun would ULC so probably wouldn't have much in the tank for Mondays session,yes I agree about the scales I only use them as a rough guide and take the percentage with a pinch of salt I would say I'm fairly lean but would class myself as skinny fat at the moment, I have some definition with abs but not what I would like and can only see about four at the moment which is why I like to get rid of that last bit.
You have to make compromise somewhere. You can't serve two masters--You can't have maximal fat loss with maximal muscle building, so you'll have to sacrifice at one spot to make up for another. Plus, I bet once you try it you won't notice much of a difference.. depending on what else you do over the weekend, anyway.
My two cents, your fats are WAY too high, on both days. You need carbs to fuel performance, so you should look to cut down on some of the fat which shouldn't be too hard. First do that, and see how you respond. You should still be kicking ass in the gym BTW, I lost over 20 pounds in 3 months with little to no performance drop training 20 hours a week, and my fats were around 40-60 g a day MAX. I ate more carbs, though.For reference, I am 5'7 156-158 right now at sub 10% bf.
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