Need some expert advice on cutting

Panthers89

I have been exercising 5-6 days a week cardio for the past 2+ years - my average is 30-35 miles per week, with about 15%-20% running (7.5 - 7.7 mph), 60%-70% power walk (4.0 - 4.4 mph), and the remainder leisurely pace (3.5 - 3.7 mph). I've been at maintenance for the past 5-6 months and I want to put in a cut some time before the end of the summer.

What is reasonable? I'm asking about calorie reduction, length of time to cut (how many weeks), increasing workouts, etc. Anybody with experience and advise in this department would be greatly appreciated. Thanks!!!

AJ_G

Don't increase activity, just decrease your calorie intake by 20% in order to cut. Eat plenty of protein to preserve muscle during the cut. You can cut as long as you'd like until you get to your goal, but any cut longer than 6 months isn't strongly advised because your metabolism will adjust to the lower calorie intake.

palmerar

Hey friend! well, I'm certainly not an expert but my advice is:

1) Increase the intensity of your cardio, esp time spent running, even try throwing some sprints in

2) Try something new, weight lifting, ju jitsu, body pump, etc

3) Although it's summer, cutting out or back on alcohol would probably help

steve1686

500 calories below maintenance is ideal for cutting. Length of time depends on how much body fat you have and what your body fat goal is, but shoot for 1 lb per week and adjust calories accordingly. Keep your weight training the same and eat plenty of protein along with a good ratio of fat and carbs to preserve muscle

ttippie2000

Hey friend! well, I'm certainly not an expert but my advice is:

1) Increase the intensity of your cardio, esp time spent running, even try throwing some sprints in

2) Try something new, weight lifting, ju jitsu, body pump, etc

/snip

Jiujitsu is great, but you have to pay your dues and learn your fundamentals. Look, if you're a beginner at jiujitsu you're going to have to spend some careful detailed work learning your basic fundamentals so that later you can amp it up safely. A lot of that is sub-aerobic. You have to learn body positions, movement between them and probably your first challenge will be situations around the guard. Oh, sure they'll have you do some stretching and calesthenics (bear walks got me as a beginner). While it gets very aerobically challenging later on, cutting weight isn't a driving reason to become a jiujitsu novice. I would still encourage you to take up jiujitsu, but be patient about the fitness aspect while you pay your beginner dues on technique.