Cut cycle question
Replies
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Please help with macros
Active 46yr old female would like to cut a bit for summer. Mma style boxing twice a week, cardio twice a week. Please advise...protein, fats, carbs %?
Julie0 -
cushman5279 wrote: »
I meant, how many calories where you bulking on? How many weeks did it take you to gain 20 lbs.
Ah okay, thanks for the clarification.
I was kind of half *kitten* weighing and measuring but trying to estimate a minimum of 1500 upward toward 1800/2000. I tore myself down to about 113 which was my rock-bottom (and my plan), then started rebuilding. It has taken me a couple of years to put weight back on.
I took my time making sure to nourish myself and focus on muscle, not fat and not fall back into old habits.
As far as over-exercising as someone had mention before... I absolutely do! I am in a Muay Thai curriculum and I have monthly Rank Testing and legitimate sparring so daily training and conditioning is absolutely essential! I do take rest days but for the most part a daily routine is required to perfect the art, build endurance and agility. Also... the physical exhaustion aspect of training is important too. It may sound counter-intuitive but a fighter has to know they can maintain focus, speed and power even when physically and mentally exhausted.
As far as building muscle... MMA has nothing to do with muscle but like I said before, I wanted to eliminate the body fat and replace it with lean muscle.0 -
Did you even follow a structured lifting program?
And it's definitely going to be hard to give any recommendations on calorie level since it took 2 years to put on the weight.. its less than a lb a month and you weren't even really tracking. At best, I'd suggest sticking around 1500-1700 because that is what most women I know cut at.0 -
Did you even follow a structured lifting program?
And it's definitely going to be hard to give any recommendations on calorie level since it took 2 years to put on the weight.. its less than a lb a month and you weren't even really tracking. At best, I'd suggest sticking around 1500-1700 because that is what most women I know cut at.
Thanks!
Yes I began with strong lifts 5x5 starting with just the Olympic bar and progressed from there.
I was tracking but I was not being specific.. like tracking ounces vs. grams or picking more generic items or I would log something as one cup when really it was one and a half...
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You say you gained 20lbs during your "bulk" that certainly was not all muscle. I'm guessing the large majority was fat and water especially since you admitted to not weighing any of the foods you were eating. In order to have a successful cut you must have a successful bulk first.1
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Not to mention the "bulk" was so slow that it could very well be that not much fat was gained, even for a female. And OP has admitted to being underweight prior to gaining so it was probably good thing fat was gained.2
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cushman5279 wrote: »VintageFeline wrote: »If I remember correctly OP has a history of over exercising and undereating. I'd be more inclined to suggest reverse dieting.
Yeah, hey thanks for the reminder. That was then, this is now.
Anyway... what is reverse dieting?
Reverse dieting is slowly getting back to maintenance from a cut as compared to immediately. It's what is recommended after a long cut. The theory is that your metabolism has gotten used to getting by on less calories (thinks it's dying) then if you immediately jump up to maintenance calories it decides to store fat instead of build muscle which isn't what you want. So instead you increase your calories by 3-5% per week until you get to maintenance. Let's pretend that takes 4 - 6 weeks or so.
I have no idea if it's correct, but it sounds good to me because slower is generally better than faster for keeping muscle and not fat.
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cushman5279 wrote: »VintageFeline wrote: »If I remember correctly OP has a history of over exercising and undereating. I'd be more inclined to suggest reverse dieting.
Yeah, hey thanks for the reminder. That was then, this is now.
Anyway... what is reverse dieting?
Reverse dieting is slowly getting back to maintenance from a cut as compared to immediately. It's what is recommended after a long cut. The theory is that your metabolism has gotten used to getting by on less calories (thinks it's dying) then if you immediately jump up to maintenance calories it decides to store fat instead of build muscle which isn't what you want. So instead you increase your calories by 3-5% per week until you get to maintenance. Let's pretend that takes 4 - 6 weeks or so.
I have no idea if it's correct, but it sounds good to me because slower is generally better than faster for keeping muscle and not fat.
It's actually used to repair, or attempt to repair, adaptive thermogenesis (downregulation of the metabolism/a lowering of the BMR) which takes place for everyone who is cutting but at an higher degree when someone undereats consistently over a long period of time.
It would be highly unusual for someone training at the intensity and number of hours the OP is to be able to gain on 1800-2000 calories. Although I admit we can't be entirely sure those numbers are correct as she admits logging did get sloppy.
The approach taken is to add 100 calories to your day each week until you level out and return to what be a more expected maintenance.1 -
VintageFeline wrote: »cushman5279 wrote: »VintageFeline wrote: »If I remember correctly OP has a history of over exercising and undereating. I'd be more inclined to suggest reverse dieting.
Yeah, hey thanks for the reminder. That was then, this is now.
Anyway... what is reverse dieting?
Reverse dieting is slowly getting back to maintenance from a cut as compared to immediately. It's what is recommended after a long cut. The theory is that your metabolism has gotten used to getting by on less calories (thinks it's dying) then if you immediately jump up to maintenance calories it decides to store fat instead of build muscle which isn't what you want. So instead you increase your calories by 3-5% per week until you get to maintenance. Let's pretend that takes 4 - 6 weeks or so.
I have no idea if it's correct, but it sounds good to me because slower is generally better than faster for keeping muscle and not fat.
It's actually used to repair, or attempt to repair, adaptive thermogenesis (downregulation of the metabolism/a lowering of the BMR) which takes place for everyone who is cutting but at an higher degree when someone undereats consistently over a long period of time.
It would be highly unusual for someone training at the intensity and number of hours the OP is to be able to gain on 1800-2000 calories. Although I admit we can't be entirely sure those numbers are correct as she admits logging did get sloppy.
The approach taken is to add 100 calories to your day each week until you level out and return to what be a more expected maintenance.
Didn't I say that?
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VintageFeline wrote: »cushman5279 wrote: »VintageFeline wrote: »If I remember correctly OP has a history of over exercising and undereating. I'd be more inclined to suggest reverse dieting.
Yeah, hey thanks for the reminder. That was then, this is now.
Anyway... what is reverse dieting?
Reverse dieting is slowly getting back to maintenance from a cut as compared to immediately. It's what is recommended after a long cut. The theory is that your metabolism has gotten used to getting by on less calories (thinks it's dying) then if you immediately jump up to maintenance calories it decides to store fat instead of build muscle which isn't what you want. So instead you increase your calories by 3-5% per week until you get to maintenance. Let's pretend that takes 4 - 6 weeks or so.
I have no idea if it's correct, but it sounds good to me because slower is generally better than faster for keeping muscle and not fat.
It's actually used to repair, or attempt to repair, adaptive thermogenesis (downregulation of the metabolism/a lowering of the BMR) which takes place for everyone who is cutting but at an higher degree when someone undereats consistently over a long period of time.
It would be highly unusual for someone training at the intensity and number of hours the OP is to be able to gain on 1800-2000 calories. Although I admit we can't be entirely sure those numbers are correct as she admits logging did get sloppy.
The approach taken is to add 100 calories to your day each week until you level out and return to what be a more expected maintenance.
Didn't I say that?
Well, sort of but you said just to return to maintenance whereas it's actually purported to repair metabolism that is more extensively damage by prolonged undereating. And I don't mean a few months of a reasonable deficit whilst cutting.
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trigden1991 wrote: »
lol you're just a hater! Damn!0 -
VintageFeline wrote: »cushman5279 wrote: »VintageFeline wrote: »If I remember correctly OP has a history of over exercising and undereating. I'd be more inclined to suggest reverse dieting.
Yeah, hey thanks for the reminder. That was then, this is now.
Anyway... what is reverse dieting?
Reverse dieting is slowly getting back to maintenance from a cut as compared to immediately. It's what is recommended after a long cut. The theory is that your metabolism has gotten used to getting by on less calories (thinks it's dying) then if you immediately jump up to maintenance calories it decides to store fat instead of build muscle which isn't what you want. So instead you increase your calories by 3-5% per week until you get to maintenance. Let's pretend that takes 4 - 6 weeks or so.
I have no idea if it's correct, but it sounds good to me because slower is generally better than faster for keeping muscle and not fat.
It's actually used to repair, or attempt to repair, adaptive thermogenesis (downregulation of the metabolism/a lowering of the BMR) which takes place for everyone who is cutting but at an higher degree when someone undereats consistently over a long period of time.
It would be highly unusual for someone training at the intensity and number of hours the OP is to be able to gain on 1800-2000 calories. Although I admit we can't be entirely sure those numbers are correct as she admits logging did get sloppy.
The approach taken is to add 100 calories to your day each week until you level out and return to what be a more expected maintenance.
Thanks so much! This is all really good information and makes sense to me!
I did track my body fat percentage when I was gaining and the number only went up by a couple of percent so there was some muscle as well as some body fat gain. And yes, again, my logging during that time was sloppy so I am guessing that I was eating slightly more than I was logging. That's probably a good thing too. Anyway, I feel really good/healthy now and want to do this the right way so I appreciate the advice!
On another note... After a two hour sparring - stress test last night I earned my First Rank belt in Muay Thai! I am officially dangerous haha!!
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How long did it take you to get the first rank? Congrats!! I just took up boxing classes and really enjoy them 1
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Don't drop lifting. Drop calories.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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How long did it take you to get the first rank? Congrats!! I just took up boxing classes and really enjoy them
Yeah there's nothing like it. Best workout ever both mentally and physically!
I started with kickboxing over 5 years ago and worked my way into more traditional boxing and then got specific in martial arts. For Muay Thai it took 3 months and 3 stripe tests for the white belt and another 3 months and 3 stripe tests for the yellow.
Actually there really isn't a true ranking system or belt system for Muay Thai but when it became Americanized the trainers established the belt system to make it more desire able for people. And it's not really a belt like you'd see in Karate, it's a tassled arm band. If you watch any Muay Thai videos you'll see them wearing the arm bands. The stripes/colors represent the level of skill.
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