Thought you fellas might like this. My cutting protocol is less about optimizing strength, testosterone etc and just about getting lean as fuck, reducing water retention, focusing on dry look (obviously)
I'm not going to put a lot of fluff in here so here you go...
Protein:
1.0-1.2g per pound of bodyweight (if you're 135lb, aim for at least 135g protein, 170lb 170g, etc etc etc). Protein is essential for maintaining lean muscle, should be most of what you're consuming on a cut.
Carbs:
130-150g per day (on rest days 90-120g)
Fat:
50-60g (make sure you’re getting enough fats. super important for hormone regulation and you will feel awful if you try to cut them out. Instead of low-fat/nonfat options look for healthy fats)
Breakfast
3 eggs scrambled
1 slice bacon
1 cup oatmeal with banana
total: 26P / 47C / 21F (like 430 kcal)
Lunch
6oz chicken breast
Salad with olive oil
1 cup pasta
total: 51P / 48C / 14F (about 530 kcal)
if you’re working out, have an apple/banana/orange pre workout
Dinner
6oz chicken/fish
Vegetables of some sort
1 cup rice/pasta
total: 48P / 50C / 13F (about 525 calories)
Daily totals:
Protein: 125 g
Carbs: 170 g
Fat: 48 g
Calories: 1,585
It's a bit less protein and fat than what you should probably be getting but just an example of what a day could look like
Have enough electrolytes (potassium, magnesium, some sodium) on top of constant hydration. more electrolytes = less water retention, more flushed look and less bloating
Go on 15-20 min walks post-meals to aid with digestion.
High volume, low calorie foods like salads, fruits, etc are helpful to feel more satiated
coffee/tea are diuretics and will help you lose water retention and you will piss out a lot of excess water.
caffeine/nicotine/amphetamines help with appetite suppression. I use methylphenidate and caffeine but nicotine works great too.
Amphetamines really really help because I am so focused on whatever I'm doing I literally forget to eat. Best tool on this list imo
Drink a glass of water before meals to feel fuller.
Prioritize 8-9 hr sleep. If you're sleepy and low energy from low calories, just sleep it off.
Lots of protein in general. Should be most protein, then fats, then carbs.
If you truly feel like shit and need more fuel don't deny it to yourself and just tweak the meal plan
Snack less, just have 3 whole meals.
Taper calories closer to night time, should be going to bed fully digested
Fibrous foods help a lot and have good volume
Spam greek yogurt (not normal bs sugary yogurt) and Skyr.
Eat less processed foods, more whole foods. Focus on complex carbs - sweet potatoes, brown rice, whole grain bread.
Don’t neglect fats. Should have at least 50g healthy fats (olive oil, butter, cheese, nuts) to balance your hormones especially if you are cutting.
You can use apps like myfitnesspal to track calories, but more important than tracking is just macro ratios.
Cutting is not a cookie cutter, one-size-fits-all approach, and there are tons of different ways you can get the same result.
Here's just what has worked for me, mostly focused on the tips and tricks I've used.
Hope you guys find this helpful
#WANGHAF
I'm not going to put a lot of fluff in here so here you go...
Start with a 400 calorie deficit from your maintenance calories. Adjust calories accordingly for workout and rest days.Macros
Protein:
1.0-1.2g per pound of bodyweight (if you're 135lb, aim for at least 135g protein, 170lb 170g, etc etc etc). Protein is essential for maintaining lean muscle, should be most of what you're consuming on a cut.
Carbs:
130-150g per day (on rest days 90-120g)
Fat:
50-60g (make sure you’re getting enough fats. super important for hormone regulation and you will feel awful if you try to cut them out. Instead of low-fat/nonfat options look for healthy fats)
EXAMPLE MEAL PLAN
Breakfast
3 eggs scrambled
1 slice bacon
1 cup oatmeal with banana
total: 26P / 47C / 21F (like 430 kcal)
Lunch
6oz chicken breast
Salad with olive oil
1 cup pasta
total: 51P / 48C / 14F (about 530 kcal)
if you’re working out, have an apple/banana/orange pre workout
Dinner
6oz chicken/fish
Vegetables of some sort
1 cup rice/pasta
total: 48P / 50C / 13F (about 525 calories)
Daily totals:
Protein: 125 g
Carbs: 170 g
Fat: 48 g
Calories: 1,585
It's a bit less protein and fat than what you should probably be getting but just an example of what a day could look like
OTHER IMPORTANT NOTES AND STRATEGIES
Have enough electrolytes (potassium, magnesium, some sodium) on top of constant hydration. more electrolytes = less water retention, more flushed look and less bloating
Go on 15-20 min walks post-meals to aid with digestion.
High volume, low calorie foods like salads, fruits, etc are helpful to feel more satiated
coffee/tea are diuretics and will help you lose water retention and you will piss out a lot of excess water.
caffeine/nicotine/amphetamines help with appetite suppression. I use methylphenidate and caffeine but nicotine works great too.
Amphetamines really really help because I am so focused on whatever I'm doing I literally forget to eat. Best tool on this list imo
Drink a glass of water before meals to feel fuller.
Prioritize 8-9 hr sleep. If you're sleepy and low energy from low calories, just sleep it off.
Lots of protein in general. Should be most protein, then fats, then carbs.
If you truly feel like shit and need more fuel don't deny it to yourself and just tweak the meal plan
Snack less, just have 3 whole meals.
Taper calories closer to night time, should be going to bed fully digested
Fibrous foods help a lot and have good volume
Spam greek yogurt (not normal bs sugary yogurt) and Skyr.
Eat less processed foods, more whole foods. Focus on complex carbs - sweet potatoes, brown rice, whole grain bread.
Don’t neglect fats. Should have at least 50g healthy fats (olive oil, butter, cheese, nuts) to balance your hormones especially if you are cutting.
You can use apps like myfitnesspal to track calories, but more important than tracking is just macro ratios.
Cutting is not a cookie cutter, one-size-fits-all approach, and there are tons of different ways you can get the same result.
Here's just what has worked for me, mostly focused on the tips and tricks I've used.
Hope you guys find this helpful
#WANGHAF
