Thinking about starting a "cut" - any pro tips?

HoneyBadger302

I realize this sub forum is about gaining weight, but figured I'd get the most experienced responses here.

Since returning to workouts back in November, I've basically been recomping, and fairly successfully in that my weight didn't vary much (slight downward trend, but very slight), strength was rapidly increasing, and measurements dropped.

This past race weekend my fitness was not an issue, at least at the pace I was running - I wasn't struggling to ride the bike or getting worn out in my races, so my program was pretty on point for that end.

My "newbie" gains seem to be diminishing, and since the fitness is working for my races at this point in time, I am seriously contemplating going into a cut phase this next month and getting rid of some of this fat that's still hanging around (and annoying me on a daily basis).

Wanting some experienced opinions on best ways to approach this with the following in mind:
-I'm not too concerned about increasing strength at this point, or increasing workout intensity, my main goal at this point would just to be able to maintain what I'm currently doing.
-Would "mini" cuts (say, a month of cutting, followed by a month of maintenance - or something along that line) be easier in the long term until I'm at maintenance?
-I'm not a "bulker" in that I need or want to bulk, even once I'm done cutting, but I will eventually need to increase strength, but pretty sure I'm okay for at least the next several months as long as I don't lose what I've gotten.
-I don't do well with hunger, so unless it's a very short period of time, it will likely be a slower cut.

I've dieted before, I've focused on my fitness, I seem to have found the balance for a very slow recomp, but have never done a bulk/cut type of cycle in my life so have no idea what my best options are with where I am currently at....

cwolfman13

How much do you need to cut?

When I get around to getting serious about cutting my winter weight, I'm usually pretty aggressive with it...but it's only about 8-10 Lbs, so my cut isn't particularly long. I typically shoot for 1 - 1.5 Lbs per week.

I don't log, so basically I just cut out a lot of evening nibbling and beer and remove some grains and starches from my meals a few days per week. I'm usually kind of boring during the week (like salad or some kind of veg with a protein for lunch), but a bit more relaxed on the weekends.

HoneyBadger302

Well, based on past weight, I've got about 25 pounds to lose, BUT, I'm pretty sure I'm a bit more bulky (muscle mass) now than I was then (focused lifting as opposed to just being "active") so not sure I'll actually want to go quite that low (5'7" F). That would be the max to lose. I'm leaning more towards about 15 pounds judging by my current shape (that's pretty much a for sure loss) after that I'd just play it by ear as to what I'm looking/feeling like.

RoxieDawn

I think you already described what you want to do already with a slow 1 month mini cut/maintenance/mini cut strategy. When would want to have lost 15 pounds by?

When I cut I slow cut at 250-300. I have to cut cals a couple of times. Going up and down in calories like you describe would drive me bonkers, resetting my body from losing weight back to maintaining etc. I'd rather set forth a weight loss goal and hit that till goal. My goal in lifting is to provide necessary training stimulus needed for maintaining muscle by keeping my current levels of strength as much as I can, but I reduce my strength training volume so that I don't impact recovery while in a deficit.

Not sure the best route to go for you and your schedule. I am sure you have a packed and active schedule, moving around more, loading and unloading etc. Being fueled properly would be essential as well.

HoneyBadger302

There's no particular timeline. The one-on, one-off idea was just an idea I had that would maybe make it easier to deal with cutting for me, but not sure if it would just be "spinning my wheels" or not.

Yes, staying fueled for what I'm doing is definitely key.

I like the idea of a stepped cut to give me some time to adjust and see how I'm feeling overall. What's your strategy with that that has worked for you?

RoxieDawn

HoneyBadger155 wrote: »

There's no particular timeline. The one-on, one-off idea was just an idea I had that would maybe make it easier to deal with cutting for me, but not sure if it would just be "spinning my wheels" or not.

Yes, staying fueled for what I'm doing is definitely key.

I like the idea of a stepped cut to give me some time to adjust and see how I'm feeling overall. What's your strategy with that that has worked for you?

I am coming from a bulk right now. This is going to probably sound stupid, but I am cutting 100 calories right now for 2 weeks and then another 150 in 2 more weeks till I get to 250, then stay here for a while. I don't have very many to lose and in no hurry, but I get so used to eating at a surplus cutting my calories makes me sad. lol I will eventually stall out and have to cut again. After about 4-5 months I will move to maintenance if I am not at goal or want to lose a little more, this sets the stage to cut again at a higher intake.

Being a healthy weight, I'm older and shorter (I am almost 50) hormone health is essential, I don't like side effects like sleep issues for example so doing a more aggressive cut is not an option.

HoneyBadger302

Doesn't sound stupid at all. I'm finding maintaining relatively pain free, but eating much less starts to feel like a lot of work LOL. Thanks for the info, I may shoot to cut a little more, but I like the idea of doing it in steps for several reasons!

Davidsdottir

@RoxieDawn I'm still bulking right now, but by the time I'm done, I'll have slowly added 19-20 lbs to my 5'5" body. I have no desire to cut fast, and will most likely attempt to recomp or barely cut, at most 5 lbs.

RoxieDawn

Davidsdottir wrote: »

@RoxieDawn I'm still bulking right now, but by the time I'm done, I'll have slowly added 19-20 lbs to my 5'5" body. I have no desire to cut fast, and will most likely attempt to recomp or barely cut, at most 5 lbs.

You have managed the most amazing lean bulk ever. Staying super lean in the process. I'm a little jelly.

I guess I am basically recomping now with a teenie tiny deficit, my leg growth is impacting my running a little bit, what it is it about fat on thighs? :sad:

Davidsdottir

RoxieDawn wrote: »

Davidsdottir wrote: »

@RoxieDawn I'm still bulking right now, but by the time I'm done, I'll have slowly added 19-20 lbs to my 5'5" body. I have no desire to cut fast, and will most likely attempt to recomp or barely cut, at most 5 lbs.

You have managed the most amazing lean bulk ever. Staying super lean in the process. I'm a little jelly.

I guess I am basically recomping now with a teenie tiny deficit, my leg growth is impacting my running a little bit, what it is it about fat on thighs? :sad:

I know I'm doing it right because I've gained an average of 2 lbs/month and my chest hasn't gotten any bigger (the part my husband was excited about) LMFAO! I've had one successful and two unsuccessful bulks in the past, but i killed any gains I made by cutting too aggressively. Every one is a learning experience.

Oh, and my thighs are always fat

sardelsa

I am also on team slower cut.. so for me that is 0.5lb per week (sometimes less). Unless you have a strict deadline (which it sounds like you don't) you can kind of hover under maintenance, which shouldn't affect your workout performance too much, and won't be as painful. However...the big downside would be it can draw out the cut for longer and visual progress will be slower. I mean, you can also go through periods of slower and then faster loss depending on how you feel. You may also realize you don't need to cut as much as you think if you have a good muscle base and are retaining it. Just keep your protein up around 0.8-1g per lb.

I will be cutting in about a month or so, I guesstimate I will have about 8-10lbs to cut (of 15lbs total gained). That is if I want to get ultra lean of course, which I may not.

christinerios

I would start slow with your cut, but I highly recommend Intermittent fasting. It seriously has changed my life so far. Do your research its less scary then it sounds!

HoneyBadger302

christinerios wrote: »

I would start slow with your cut, but I highly recommend Intermittent fasting. It seriously has changed my life so far. Do your research its less scary then it sounds!

I've read about, even tried it once for a few weeks - definitely not for me or my situation.

Davidsdottir

christinerios wrote: »

I would start slow with your cut, but I highly recommend Intermittent fasting. It seriously has changed my life so far. Do your research its less scary then it sounds!

IF is a great way to help adhere to your calorie goal, but other than that, it's no magic pill.

Keto_Vampire

Let your diet do the work...ex) do not unrealistically keep upping your cardio/activity (wheel spinning)

AnvilHead

christinerios wrote: »

I would start slow with your cut, but I highly recommend Intermittent fasting. It seriously has changed my life so far. Do your research its less scary then it sounds!

It's also much less effective than it sounds.

It's all the current fad, but what time of the day you eat makes no difference if calories are held equivalent.

With that bit of woo aside, some good advice has been given already in the thread. IMO, focus on a slow/mild cut and maintain your current workout intensity. If it comes to the point that you need to cut anything in your workouts, cut volume or frequency but don't cut intensity (weight on the bar).

I'm not convinced that the one month "mini-cut"/one month maintenance is the way to go, as you could end up spinning your wheels for longer than you'd like, but an occasional diet break may be helpful. There's a lot of great discussion about that topic here: http://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

Sparkeysworld

I wouldn't 'recommend' I.F to anyone tbh, I do however understand how it can work for some peoples lifestyles.
But it's certainly no better than a calorie deficit balanced macro diet.
The O.P has stated he doesn't do well with hunger, this would be another reason I wouldn't recommend I.F.

fb47

I don't even understand why people are suggesting diets to the OP, this is all about starting a cut.....diets is only a personal preference thing, it doesn't do anything with weight loss....well not directly. This thread is all about how to cut and the answer is in eating less calories than you burn and losing weight at a rate of 0,5 lbs per week to 1 lbs per week.

HoneyBadger302

Decided to use the step method - cutting back 250 kcal/day to start, if I'm still feeling good at the end of two weeks, I'll cut another 100 the following week to a max of 500/day as long as my workouts aren't suffering.

I don't feel the need to "gain" in terms of fitness right now, but I can't afford to lose it, either, so I think this will be the best method for me.

Thanks for the helpful, experienced responses!

jseams1234

HoneyBadger155 wrote: »

Decided to use the step method - cutting back 250 kcal/day to start, if I'm still feeling good at the end of two weeks, I'll cut another 100 the following week to a max of 500/day as long as my workouts aren't suffering.

I don't feel the need to "gain" in terms of fitness right now, but I can't afford to lose it, either, so I think this will be the best method for me.

Thanks for the helpful, experienced responses!

Keeping this in mind - keep your intensity up and "try" to increase it if at all possible (intensity = weight on the bar). Don't lower it! You will lose a little strength but most of what you lose is on the back end, stamina. Your tank is going to run out quicker. Lose volume before you start to consider dropping intensity. It's also one of the only ways to really gauge if you are losing too much muscle - and even then it's not perfect. But if you start losing a significant amount of strength it's usually a good sign that your deficit is too extreme or your macros are off.