The ultimate cut from a different source.
Bodybuilding is truly a scientific process. You have to incorporate a number of different methods in order to see the best results. Lifting routines must vary and attack all the muscle groups in order to have a well built and symmetrical form. But workout routines aside, a bodybuilder will also have times when they change their eating habits and goals. For example, a bodybuilder will go on a bulking phase, consuming a great deal of calories and building muscle mass through training. But for every bodybuilder there comes a point in which the bulking phase must come to an end, the calories dialed back with the goal of cutting body fat and showing off the results of their muscle building bulking phase. This is the cutting phase.
When it comes to a cutting phase, or “going on a cut”, it requires a higher level of discipline. Depending on whether you’re intending to get into contest shape like you are trying to win the Mr. Olympia, or if you just want to look shredded, there are always going to be different tactics to approaching your cutting phase. A cut for some people could have a higher calorie deficit than others, but for the most part, you’re going to want to keep your calorie intake reasonable. There’s no reason to deplete your body to the point that you feel like you’re dying.
Take for instance mixed martial arts fighters. Many of them go through hard training in a fight camp including strength and conditioning training. They make their bodies strong in training in preparation for a fight. But when it’s time to weigh-in for their weight class, they aren’t going to step onto the scale at their walk around weight. Rather, they’ll be cutting the water weight in their body in order to drop down to a weight class that suits their body type. Just like bodybuilders, during this phase, fighters will often look even more shredded.
So how exactly do you get their weight down to not only reach your preferred weight, but also look shredded at the same time? Knowing how to cut effectively will keep those gains intact so you only get the best results possible.
Best Tips For A Cutting Diet
By knowing what to do and how best to execute a cutting diet, you will better set yourself up for all of those lifting and wants and needs. While everybody’s body reacts a bit differently, what you will find is that many of these tips are constant regardless of who you are and what lifestyle you may lead.
Balance Of Macronutrients
Like any diet, it is important that you put an emphasis on your macronutrients and the proper balance of all three, and a cutting diet is no different. By working with the right amount of protein, carbs, and fat, you can better tackle all of those goals so you see the best gains possible. By consuming enough protein, you of course aid in muscle growth and enhanced recovery, while keeping you more full for those weight loss benefits. With a focus on carbs and fat as well, you work to give yourself fuel so you can better tackle any and all of those needs when it comes to powering through your workout (1,2).
Timing Becomes Important
Ensuring you eat the right food at the right times will enhance your cut so you see the best gains possible. Your body is in constant need of fuel so by eating 5-6 smaller meals throughout the day, you better set yourself for weight and fat loss success instead of eating 3-4 larger meals. You want your body to constantly burn and not have time to store anything. By focusing on timing and making sure you get the right food in your body at the right time, you will see the best gains and never feel short on energy (3,4).
Train The Right Way
What happens when we try to cut is that we start to exercise more and more. But what we often times don’t realize is that by training more, we feel the need to eat more. With more calories out than in, and especially in a way that is just too many calories out, our bodies will start to eat away at muscle, something we just cannot have happen. What you want to try and focus on is higher weight in your rep range. Usually people perform 8 reps, 8-10 reps, or 8-12 reps in a given workout. If you lift heavier in these ranges, you will see muscle continue to grow, while not feeling like all those gains are sacrificed.
Some Miscellaneous Tips
While the tips above are rather standard, we wanted to make sure we got a few in that are a bit on their own. These tips below are just the icing on the cake for a more successful cut and one that will ensure the most effective cut of them all.
- Drink plenty of water: By drinking enough water you work to stay full and hydrated. A common mistake is when people forget to drink enough. Sometimes that hungry feeling is instead you actually being thirsty (5).
- Avoid sugar and cheat meals: While we love to have sugar and indulge in those cheat meals, it is important to not let yourself fall victim to a super sugary meal. If you work on setting an end date to your cutting diet, then you will be more inclined to stay away from those sweet treats during it.
- Get plenty of sleep: As with all training plans and diet, sleep is so important. By working on prioritizing sleep and giving yourself the best chance to recover and recharge, you will most certainly feel ready to continue to tackle any cut.
Wrap Up
For those looking to cut, the right cutting diet is all you need. By following the right tips and making sure you know what to do and when to do it, you will see that shredded physique take shape no problem. Be sure to stay diligent and really give yourself the best benefit when it comes to seeing those cutting needs come to life.
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*Images courtesy of Envato
References
- Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
- Carreiro, A.; et al. (2016). “The macronutrients, appetite and energy intake”. (source)
- Paoli, A.; et al. (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
- Stark, M.; et al. (2012). “Protein timing and its effects o muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
- Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
