What does your cut cycle look like

Yanicka1

How long?
What ratio of carbs/fat/protein do you use?
Do you keep the same workout?

Thank you

grapenutSF

I don't know what a cut cycle is or else I'd tell you what mine looks like.

Yanicka1

please...anyone?

carrie_eggo

I can't say that I'm actively "bulking" right now. But I'm at 2100 calories a day and have been going over accidentally/on purpose...lol..

Anyway, I am planning on having to "cut" before summer/swimsuit season. As of right now, I'm going to keep my macros the same (in grams). But by decreasing my calories the ratios will change. I go for at least 1g protein per pound LBM, and at least 0.35g fat per pound.

jenniebean1680

Carrie, I am thinking about cutting in readiness for my August wedding, but if all goes well I'll also be training for a full marathon. I am at about 2000/day (netting 1350+), per my nutritionist. Assuming this resets my metabo (refeed?), I think decreasing my cals a bit will help get me in the kind of shape I want to be for summer. I am making sure I get adequate macros for my training and health, and that will continue, of course.

Just curious, how many cals will you plan on eating to cut? I was thinking about maybe going as low as 1600, but probably between 1600 and 1800.

carrie_eggo

Carrie, I am thinking about cutting in readiness for my August wedding, but if all goes well I'll also be training for a full marathon. I am at about 2000/day (netting 1350+), per my nutritionist. Assuming this resets my metabo (refeed?), I think decreasing my cals a bit will help get me in the kind of shape I want to be for summer. I am making sure I get adequate macros for my training and health, and that will continue, of course.

Just curious, how many cals will you plan on eating to cut? I was thinking about maybe going as low as 1600, but probably between 1600 and 1800.

I'm not sure yet. I was thinking 1500 or 1600. I don't know....

I was reading this the other night: http://www.emma-leigh.com/advanced_tactics_lean.html

Sl1ghtly

I switch from whole to skim milk, and cut out the alcohol. No set time frame. I don't like deadlines.

scott091501

500 cals under maintenance. cut back carbs and up protein and fat. I always try to keep 1g protein per lb of lean body mass, but keep it closer to 1.5 on a cut. Then I just keep carbs and fat in inverse proportions.

scott091501

Oh and if I wasn't an endurance athlete I'd go fasted, low intensity cardio in the morning and lifting in the afternoon.

carrie_eggo

Carrie, I am thinking about cutting in readiness for my August wedding, but if all goes well I'll also be training for a full marathon. I am at about 2000/day (netting 1350+), per my nutritionist. Assuming this resets my metabo (refeed?), I think decreasing my cals a bit will help get me in the kind of shape I want to be for summer. I am making sure I get adequate macros for my training and health, and that will continue, of course.

Just curious, how many cals will you plan on eating to cut? I was thinking about maybe going as low as 1600, but probably between 1600 and 1800.

I'm not sure yet. I was thinking 1500 or 1600. I don't know....

I was reading this the other night: http://www.emma-leigh.com/advanced_tactics_lean.html

I may also go down to 1300-1400 and have frequent re-feed/cheat/spike days......lol.....I haven't worked out my plan yet...

sportsforfun

I am currently in the bulking phase, hints the 4,000 calories a day, but I do have a plan for the cut cycle that I will go through here in a couple of months. I plan to lower calories down to 2,750 while keeping my protein intake at 1.5 grams bodyweight and reducing fats and carbs proportionally. You definitely want to keep your protein intake high enough where you are not using too much muscle for energy. I also plan to increase my cardio training, HIIT, to 4 times per week from the current 2 that I do now. I will still lift heavy 5x per week to try to maintain muscle.

Sidesteal

Same minimum values for protein and fat (roughly 200g pro and 65g fat, remainder in carbs)
Same workout program as a bulk.
Calories reduce to 2200-2400, steady intake daily, 1 cheat day that ends around maintenance to +500ish.

Aperture_Science

500 cals under maintainance, eating all exercise cals, I keep protein at 1g per lean kg and, to be honest, let the rest take care of themselves. I appreciate that this is probably not optimum but it is what I actually do.

Yanicka1

my BMR is a bit less then 1200 calories a day. My TDEE is about 1700calories. Thinking of cutting 500 calories while trying to keep my protein high makes me want to weep. Being short suck

Rae6503

I plan to only go 300 or so below maintenance, keep my protien between 115-150. I plan to add in a little more cardio (I've barely been doing any) just so I can eat more. Lifting will remain the same, or maybe less since some weeks I've been lifting 4-5 times. I might only do 3 and use any other days I find time to work out for cardio.

EbbySoo

my BMR is a bit less then 1200 calories a day. My TDEE is about 1700calories. Thinking of cutting 500 calories while trying to keep my protein high makes me want to weep. Being short suck

What's your body fat % right now? For people who are more lean looking to shred out, even a 250 calorie deficit is more than suffice, my macros vary based on the workout day but I aim for 140-170G P, 100-200G CHO, 50G Fat per day. I do better when I keep the carbs/fat moderate because of my workout intensity, I used to cycle my macros but found it to just be nonsensical and on rest days when I went too low carb my work out day the next day would take a small hit if I did workouts early on in the day. So now I personally aim for 1600-2000 (maintenance is 2150) while cutting. If you want a cutting buddy feel free to add me. It's a rough go trying to play with the numbers to feel good and still make some changes, but once you find the sweet spot that gives you energy and differences in the mirror that's a good feeling. I'm having a hard time finding the sweet spot after this last 5 month bulk, I managed to gain a lot of strength and lean mass, more than I expected and then at the end of my bulk I ended up gaining fat quickly so I knew it was time to cut. Best wishes! I'm caffeine rambling apparently....

jenniebean1680

Carrie, I am thinking about cutting in readiness for my August wedding, but if all goes well I'll also be training for a full marathon. I am at about 2000/day (netting 1350+), per my nutritionist. Assuming this resets my metabo (refeed?), I think decreasing my cals a bit will help get me in the kind of shape I want to be for summer. I am making sure I get adequate macros for my training and health, and that will continue, of course.

Just curious, how many cals will you plan on eating to cut? I was thinking about maybe going as low as 1600, but probably between 1600 and 1800.

I'm not sure yet. I was thinking 1500 or 1600. I don't know....

I was reading this the other night: http://www.emma-leigh.com/advanced_tactics_lean.html

I may also go down to 1300-1400 and have frequent re-feed/cheat/spike days......lol.....I haven't worked out my plan yet...

I like that idea. My spike days have worked well in the past. I think I could manage 1500 at first and see how I do, but also do one re-feed/spike days once a week. This is a great thread, guys! Lots of awesome info. Thanks for the blog link, too, carrieogg!

jenniebean1680

my BMR is a bit less then 1200 calories a day. My TDEE is about 1700calories. Thinking of cutting 500 calories while trying to keep my protein high makes me want to weep. Being short suck

I feel your pain, Yanicka1. I'm 5'2" and oer the past few months have increased my cals from 1300-1400 to 2000+ under the advice of my nutritionist. I crashed my metabo by having too much of a deficit, and I wasn't losing despite my high activity levels. Between teaching spin classes, running, and lifting, I burn about 5000 cals/week, give or take. I want to get cut but I have to refeed first, and I think it's working... Problem is that now I'm actually used to eating this much (which I never thought would happen, I cried when she told me I needed to eat even more, when I was already at 1800, lol). I had a rest day this last week where I tried to stick to my 1350 net, which meant eating only 1350 for the first time in a couple of months, and I was climbing the walls... ravenous... finished the day at like 1700 and still felt wiped the heck out.

But if I have been re-feeding for another couple of months, and then gradually create the deficit, by say 150-200/day for a week or so... Maybe it won't be so bad.

How long is a cycle for you guys? I want to time it right so that I don't crash again!

jenniebean1680

I know this might be a little OT, but who here uses creatine? I have ordered some CEE, which I hear makes you less puffy than regular. But I am nervous about using it because I don't want to feel more puffy than I already do w/ this refeed thing....

Thoughts? Does it really help? Do you puff up?

HeidiMightyRawr

How long?
What ratio of carbs/fat/protein do you use?
Do you keep the same workout?

Thank you

1) It lasts until I'm satisfied with what I've lost - hint of abs showing possibly, muscle definition, flat stomach. Probably up to 6 months (I want to lose it slowly) My net calories are 2000, maintenance is around 2300-2400.

2) 40% carbs, 30% protein and fat.

3) Yes, I keep the same workouts, Mon-Fri w/ weekends off.

scott091501

I know this might be a little OT, but who here uses creatine? I have ordered some CEE, which I hear makes you less puffy than regular. But I am nervous about using it because I don't want to feel more puffy than I already do w/ this refeed thing....

Thoughts? Does it really help? Do you puff up?

Creatine can make you retain a bit of water, but in general it's not significant. I'd say use creatine mono really. It has a ton of research and works.

UponThisRock

How long?
What ratio of carbs/fat/protein do you use?
Do you keep the same workout?

-I go for 6-8 weeks before I take a "diet break"
-I don't use ratios. I keep protien at 1-1.5g per pound of target bodyweight, fat at .4-.5g of target bodyweight, use the rest of the calories on carbs
-I cut down a bit on volume, I make maintaining strength my focus.

HeidiMightyRawr

I know this might be a little OT, but who here uses creatine? I have ordered some CEE, which I hear makes you less puffy than regular. But I am nervous about using it because I don't want to feel more puffy than I already do w/ this refeed thing....

Thoughts? Does it really help? Do you puff up?

I don't use it but I have been thinking about starting it soon.

As far as I know (I don't know "loads" about it - still got research to do) the puffiness is water retention. Because of that, a lot of people only use creatine while bulking, as when they are cutting it stops them getting the look they want.

I'm personally not too fussed about that, as I doubt it'll be loads of puffiness if you're only using a small amount. As long as I'm getting slimmer while cutting, I'm happy. If you have something that you don't want to look puffy for though (bikini, tight outfit...) then I'm sure you can just stop taking it for a few days and the extra water will go? (People, feel free to correct me if I'm wrong)

neanderthin

My maintenance is around 2800. During my 12 week cut I went from 192 to 178 and maintained all but 2 lbs of my muscle. Calorie consumption was 1400 for 5 days and 3500 for 2 days. Protein was 1g/lb/lbm. I'm on a bulk now.

cacrat

I don't know what a cut cycle is or else I'd tell you what mine looks like.

Then why would you post anything here?

To the OP, a standard cut diet would last about 6-8 weeks long. 1.5g/lb protein, 50g carbs, and about 50g fat. Workouts will vary depending on person.

To those talking about creatine, creatine ethyl ester (CEE) has not been found to be any more or less effective than creatine monohydrate, CEE is just more expensive.

gp79

my BMR is a bit less then 1200 calories a day. My TDEE is about 1700calories. Thinking of cutting 500 calories while trying to keep my protein high makes me want to weep. Being short suck

What's your body fat % right now? For people who are more lean looking to shred out, even a 250 calorie deficit is more than suffice, my macros vary based on the workout day but I aim for 140-170G P, 100-200G CHO, 50G Fat per day. I do better when I keep the carbs/fat moderate because of my workout intensity, I used to cycle my macros but found it to just be nonsensical and on rest days when I went too low carb my work out day the next day would take a small hit if I did workouts early on in the day. So now I personally aim for 1600-2000 (maintenance is 2150) while cutting. If you want a cutting buddy feel free to add me. It's a rough go trying to play with the numbers to feel good and still make some changes, but once you find the sweet spot that gives you energy and differences in the mirror that's a good feeling. I'm having a hard time finding the sweet spot after this last 5 month bulk, I managed to gain a lot of strength and lean mass, more than I expected and then at the end of my bulk I ended up gaining fat quickly so I knew it was time to cut. Best wishes! I'm caffeine rambling apparently....

She's right on. For someone taking their nutrition seriously, finding the sweet spot is one of the tougher things to do.

Yanicka1

my BMR is a bit less then 1200 calories a day. My TDEE is about 1700calories. Thinking of cutting 500 calories while trying to keep my protein high makes me want to weep. Being short suck

What's your body fat % right now? For people who are more lean looking to shred out, even a 250 calorie deficit is more than suffice, my macros vary based on the workout day but I aim for 140-170G P, 100-200G CHO, 50G Fat per day. I do better when I keep the carbs/fat moderate because of my workout intensity, I used to cycle my macros but found it to just be nonsensical and on rest days when I went too low carb my work out day the next day would take a small hit if I did workouts early on in the day. So now I personally aim for 1600-2000 (maintenance is 2150) while cutting. If you want a cutting buddy feel free to add me. It's a rough go trying to play with the numbers to feel good and still make some changes, but once you find the sweet spot that gives you energy and differences in the mirror that's a good feeling. I'm having a hard time finding the sweet spot after this last 5 month bulk, I managed to gain a lot of strength and lean mass, more than I expected and then at the end of my bulk I ended up gaining fat quickly so I knew it was time to cut. Best wishes! I'm caffeine rambling apparently....

My BF is 22-23% I got that number with a trainer working at my Dr clinic using callipers....but that being said I think I am higher right now....the reason for a cut cycle. I wish to have a body fat of 18%

jenniebean1680

I love this thread. Thanks for all the good info, guys!!!

RonSwanson66

How long?
What ratio of carbs/fat/protein do you use?
Do you keep the same workout?

-I go for 6-8 weeks before I take a "diet break"
-I don't use ratios. I keep protien at 1-1.5g per pound of target bodyweight, fat at .4-.5g of target bodyweight, use the rest of the calories on carbs
-I cut down a bit on volume, I make maintaining strength my focus.

Cosign.

I usually add in a some LISS as well.

leenites

When you say 50g fat or so, or even .5g per lbs of body weight, does that include taking fish oil supplements?
How do supplements count into fat if the supplement itself is FAT?

I get my fat mainly from egg yolks and chicken meat. I use little olive oil and a bit from almonds (if I eat them that day) but those have not allowed me to touch 50g.

I do however take 3 fishoil a day. So does that count?

xraychick77

my cut is around 1700 cals. its really no different other than i add some intense cardio and lower my cals a bit.