To lose fat you need to cut calories but not drastically, you need to eat and more importantly, you need to eat well. What will occur is that your body will start to break down or metabolise your muscle mass for energy, which is something you certainly do not want to occur. Įssentially your metabolism will slow, and your body will store fat in an attempt to conserve fat. What to Eat for Fat Loss?ĭrastically cutting your calorie intake will not get you ripped, your body will stop this from occurring. Set goals that are ambitious but achievable, and make copies of your statement and put them up around your home and workplace, this can help reinforce your statement and help keep you on track. This helps to remove negative thoughts like “ I wish” or “ I hope”, you have set a goal that you will achieve. If you are currently above 20% body fat then you cannot expect to get below 10% in just a few short weeks.īy writing down your goals you are making a statement and setting yourself a goal. But you must be realistic with your goal. You should not lose any intensity in your trainingīefore you start your cutting diet there is one thing you must do, you must write down what your goal is.įor example, if you are looking to get your body fat down below 10%, then write it down.You should be able to lose as much fat as needed.The diet should enable you to hold onto as much muscle mass as possible.When looking at a diet to cut fat there should be 3 main goals: Try to slowly phase the carbs out of your diet over a 1 – 2 week period so that your body has time to adapt. However, it’s not a good idea to suddenly change from a bulking diet that is loaded with complex carbs, straight into a cutting diet that has none. This means things like sweet potatoes, whole grain bread and starchy vegetables have to go. The first thing you need to do is start crossing the complex carb products off your list. When you have finished your bulking phase and are ready to start cutting. The main difference between a bulking phase and a cutting phase is the number of carbs you eat.
Whereas during the cutting phase you are trying to lose as much fat as possible while minimising the muscle loss. Difference Between Bulking And Cuttingĭuring the bulking phase, you are trying to gain as much muscle size as you can, while minimising fat gain. During the cutting phase, you reduce your calorie intake (especially carbs) and increase the amount of cardio you do, which reduces your body fat percentage. This is why bodybuilders alternate the bulking phase with what is known as a cutting phase. Doing more intense weight lifting, combined with consuming a higher calorie diet than normal, typically does this.ĭuring a bulking phase, it is normal to increase your carb intake as this helps you gain more size, however, the downside to this is that you often put on more fat. Serious bodybuilders are always in one of two states, either in a bulking phase or in a cutting phase.ĭuring a bulking phase, the main goal is to gain muscle size.
#How to cut bodybuilding t without coubting how to
So, now you’ve got your nutrition sorted, it’s time to look at the fundamentals of bodybuilding training. Try to stick mainly with spices and herbs to make the meals more tasty – extra sauces can easily stack up the calories without you noticing. One night it might be chicken, roast zucchini and rice, the next a tuna pasta salad. Then you can mix and match the ingredients for a whole range of different meal ideas. You can bake a few protein sources, roast a heap of veggies, make some salad and cook up a couple of carbs such as rice and pasta. Knowing the exact nutritional content of the above ingredients will take a bit of research, and although you’ll be surprised how easily memorisable these statistics are, it’s always helpful at the start to create a list that you can refer back to.įor the preparation itself, it’s good to cook in large batches enough for a week’s worth of meals. Omnivorous proteins include chicken, beef, fish and eggs, and plant-based proteins span from beans, to tofu, tempeh and seitan.
Some complex carbohydrates to include in your meals could be brown rice, oats, wholemeal bread and sweet potato. Healthy fats include olive oil, avocado and nuts and seeds. It’s good to make a list of protein, carbohydrate and fat sources so that you can mix and match your ingredients to keep the meals interesting.
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