Cutting without losing muscle

datlinstewart952

Starting in October I'm going to start cutting I'm on track to weigh 180 by then. Right now I am 176 with 13-14% body fat. I'm doing a clean bulk with minimal carbs. When I start cutting I'm considering broccoli and chicken every three hours throughout the day with a 4-500 calorie deficiency and also whey protein isolate. My question is what supplements would be best to make up the nutrients I'm going to be lacking and is there a better diet that would minimize muscle loss and help get me lean any tips will be helpful

Zealand4530

How do you bulk with minimal carbs?

datlinstewart952

I should have clarified my carbs are from clean sources like quinoa oats and whole grain bread not from thinks like pizza and pastas

sijomial

Sorry but both your bulking and cutting routines sound absolutely miserable and totally unnecessary if not counter-productive.

For cutting:
Eat regular foods but keep a good to high amount of protein (1g / 1lb of estimated lean mass is fine).
Fat around 0.4g / 1lb of bodyweight as a minimum.
Carbs don't stop you losing weight if you are in a deficit.
You shouldn't need supplements if you eat an overall healthy diet.
Meal timing has absolutely minimal impact compared to overall diet.

Train hard, drop volume, but not intensity, if / when your performance starts to suffer.
Moderate deficit.


Why on earth are you bulking with minimal carbs? Really poor idea and a great way to spoil your gym performance, recovery and growth.

datlinstewart952

Thanks for the input !!

psuLemon

sijomial wrote: »

Sorry but both your bulking and cutting routines sound absolutely miserable and totally unnecessary if not counter-productive.

For cutting:
Eat regular foods but keep a good to high amount of protein (1g / 1lb of estimated lean mass is fine).
Fat around 0.4g / 1lb of bodyweight as a minimum.
Carbs don't stop you losing weight if you are in a deficit.
You shouldn't need supplements if you eat an overall healthy diet.
Meal timing has absolutely minimal impact compared to overall diet.

Train hard, drop volume, but not intensity, if / when your performance starts to suffer.
Moderate deficit.


Why on earth are you bulking with minimal carbs? Really poor idea and a great way to spoil your gym performance, recovery and growth.

To had to this, a solid 3 day full body routine will be a very good place to start.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest

Also, don't fall into the broscience of many bodybuilders who only use chicken and broccoli. You can eat a variety of foods (including pizza and pasta).

rybo

psulemon wrote: »

sijomial wrote: »

Sorry but both your bulking and cutting routines sound absolutely miserable and totally unnecessary if not counter-productive.

For cutting:
Eat regular foods but keep a good to high amount of protein (1g / 1lb of estimated lean mass is fine).
Fat around 0.4g / 1lb of bodyweight as a minimum.
Carbs don't stop you losing weight if you are in a deficit.
You shouldn't need supplements if you eat an overall healthy diet.
Meal timing has absolutely minimal impact compared to overall diet.

Train hard, drop volume, but not intensity, if / when your performance starts to suffer.
Moderate deficit.


Why on earth are you bulking with minimal carbs? Really poor idea and a great way to spoil your gym performance, recovery and growth.

To had to this, a solid 3 day full body routine will be a very good place to start.

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest

Also, don't fall into the broscience of many bodybuilders who only use chicken and broccoli. You can eat a variety of foods (including pizza and pasta).

Another vote for the advice from these 2 posts.

datlinstewart952

Ha broscience that about sums it up. Thanks for the advice.

Sued0nim

And your new plan is....

datlinstewart952

In progress. I work 60- 80 hours a week at a restraraunt so I have access to refrigeration. If I were to meal prep what would a perfect day look like.

Sued0nim

Foods you love to your calorie surplus or defecit

Wide ranging diet, acheiving minimum protein and fat targets and assuring micro nutrient intake requirements are met

For me a perfect day would hit minimums of 100g protein, 56g fat, 35g fibre lots of brightly coloured vegetables, vats of coffee, cheese and include at least one bag of chips and one ice cream (at least)

trigden1991

Protein is muscle sparing and crucial in a caloric deficit. I would set protein to 1-1.2g/lb bodyweight, fats at 0.4g/lb then carbs as the remainder.