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Some good information on dieting down..
By Razor
Here are several NUGGETS of information that are crucial when performing a hardcore cutting diet.
1. Pick a start date and a finish date!
I have known so many guys and girls who will aimlessly start a fatloss diet during the early summer and have no set date to Peak. Determine beforehand based on your bodyfat level how long it will take. I stay single digit bodyfat year round so it only takes me 40 days, however someone else may need as much as 18 weeks. Know how much time you have to work with , make progress , make adjustments if necessary and hit your mark! Have a vision and be very clear on your vision.
2. Eliminate all distractions.
Your meals, supplements, workouts and recovery should be your top priority. If you have to travel for your work or plan to go on a vacation/trip during a cutting diet then you may want to renig embarking on your fatloss journey. If you are currently facing difficult times in your life then put the cutting diet on hold , get refocused and begin it down the road. If you are in school and working 3 jobs, then finish what the task at hand before you commence to assult your bodyfat.
3. Gradual Progression.
If your plans for your first official day of your 10 week cutting diet include a 1500 drop in cals, double cardio sessions, 3 x day thermogenics and double weight training sessions then it wont be long until your body hits starvation/survival mode and spews cortisol like a garden sprinkler and clings onto fat for dear life. I knew a girl who was eating far below maintence calories and running 10 miles per day. She had 23% bf and said she wanted to get under 18%. She asked me if she should run more and eat less to get down. My reply...Where do we go from here? 300 cals and 15 miles per day? Don't hit the wall. Always leave room for progression.
4. Re-Feed,Dont Cheat.
For some reason people associate a high carb day or a refeed with an all out gut buster cheat day. When taking a carb up day , believe it or not but if you eat 400grams of carbs from yams and oats your body will benefit alot more then if you eat 400grams of carbs from refined breads, doughnuts and ice cream. You dont need a cheat day if you take a high carb or high calorie day. By having a high carb day every 4th day you will raise leptin levels in the blood which also stimulates thyroid output, boosting your metabolism, reducing sluggishness and food cravings.
5. Control your hormones.
This is the most profound breakthrough in my own fatloss efforts in the last year. Your hormones can either be your worst enemy or best friend. Keeping cortisol levels at bay is crucial. Cortisol levels can creep up as stress increases. As cortisol levels increase your body can actually store bodyfat even while in cutting diet mode. I put the utmost importance on getting as close to 8hrs of sleep as I can and avoiding stress, weather it be from your job or from a relationship... avoid it. Everytime you eat you eat you lower cortisol levels. Adrenaline must also be managed. With a lack of sleep and increase stress on the body along with the use of thermogenics will deplete your adrenal glands in a Hot minute. Over use of thermogenics can also lead to glucose intolerance.
I intentially did not want to get into posting how many grams, cals, cardio specific type information. I feel that the info I posted is far more valuable as with out it you will struggle reguardless , no matter how "on-point" your macro numbers are.
By Razor
Here are several NUGGETS of information that are crucial when performing a hardcore cutting diet.
1. Pick a start date and a finish date!
I have known so many guys and girls who will aimlessly start a fatloss diet during the early summer and have no set date to Peak. Determine beforehand based on your bodyfat level how long it will take. I stay single digit bodyfat year round so it only takes me 40 days, however someone else may need as much as 18 weeks. Know how much time you have to work with , make progress , make adjustments if necessary and hit your mark! Have a vision and be very clear on your vision.
2. Eliminate all distractions.
Your meals, supplements, workouts and recovery should be your top priority. If you have to travel for your work or plan to go on a vacation/trip during a cutting diet then you may want to renig embarking on your fatloss journey. If you are currently facing difficult times in your life then put the cutting diet on hold , get refocused and begin it down the road. If you are in school and working 3 jobs, then finish what the task at hand before you commence to assult your bodyfat.
3. Gradual Progression.
If your plans for your first official day of your 10 week cutting diet include a 1500 drop in cals, double cardio sessions, 3 x day thermogenics and double weight training sessions then it wont be long until your body hits starvation/survival mode and spews cortisol like a garden sprinkler and clings onto fat for dear life. I knew a girl who was eating far below maintence calories and running 10 miles per day. She had 23% bf and said she wanted to get under 18%. She asked me if she should run more and eat less to get down. My reply...Where do we go from here? 300 cals and 15 miles per day? Don't hit the wall. Always leave room for progression.
4. Re-Feed,Dont Cheat.
For some reason people associate a high carb day or a refeed with an all out gut buster cheat day. When taking a carb up day , believe it or not but if you eat 400grams of carbs from yams and oats your body will benefit alot more then if you eat 400grams of carbs from refined breads, doughnuts and ice cream. You dont need a cheat day if you take a high carb or high calorie day. By having a high carb day every 4th day you will raise leptin levels in the blood which also stimulates thyroid output, boosting your metabolism, reducing sluggishness and food cravings.
5. Control your hormones.
This is the most profound breakthrough in my own fatloss efforts in the last year. Your hormones can either be your worst enemy or best friend. Keeping cortisol levels at bay is crucial. Cortisol levels can creep up as stress increases. As cortisol levels increase your body can actually store bodyfat even while in cutting diet mode. I put the utmost importance on getting as close to 8hrs of sleep as I can and avoiding stress, weather it be from your job or from a relationship... avoid it. Everytime you eat you eat you lower cortisol levels. Adrenaline must also be managed. With a lack of sleep and increase stress on the body along with the use of thermogenics will deplete your adrenal glands in a Hot minute. Over use of thermogenics can also lead to glucose intolerance.
I intentially did not want to get into posting how many grams, cals, cardio specific type information. I feel that the info I posted is far more valuable as with out it you will struggle reguardless , no matter how "on-point" your macro numbers are.
