File :-(, x, )
CUTTING Anonymous
/fit/

After a month or so of gaining I have gained ~15lbs (132ish to 145ish, most of it muscle. But, now I need to cut, as my body fat has risen somewhere near 15%.

What my goal is, is to cut back down to 8-10% BF, so I can start gaining again once I join a gym at the end of May (roughly a month away). How do I cut this much weight (5-7lb of fat) without losing muscle mass? Also, is it possible to gain muscle mass when cutting?

Thanks
>> Anonymous
Question: this summer I am planning on getting a well amount stronger, as I am also joining a gym like OP, but I want to do it with minimal fat gain. Any ideas?
>> Anonymous
>>102539
eat a lot of healthy food, work out a lot, sleep well

>eat a lot
4k or more isn't unusual, build up to this slowly (force feeding is unhealthy and counter productive)

>work out a lot
1 or 2 short, intense sessions per day... limit your cardio to HIIT (as much as I love distance running I would be lying to tell you that it would help you bulk... it'll, in fact, hinder you)

>sleep well
8-10 hours per night
any naps that you desire should be between 30 minutes and 1.5 hours
>> Anonymous
>>102546
1 or 2 short, intense sessions per day

How short? My normal splits last 1-1.5 hours (factoring in rest time). Also, how would I do two sessions a day? Like one in the morning, and one at night?
>> Anonymous
>>102558
my personal workout is 2-3

by short I mean 30 minute to 1 hour (excluding warmup)

1 in the morning and 1 in the evening is how you would do 2

1 at time-of-your-choice is how you would do 1 (which is sufficient, methinks)
>> Anonymous
>>102558
for an example of *really* short, take a look at crossfit workouts

inb4 ragefest @ crossfit
also inb4 people cum over seeing the word crossfit
>> Anonymous
So, it would be possible to drop 7lbs of pure fat in 3 weeks, with minimal muscle loss?
>> Anonymous
idunno lol
>> Anonymous
>>103259
wait what?

if you went from 10% to 15% it will take 10 weeks to cut that off without muscle loss

0.5% bodyfat loss per week people... it's what the AMA, the NATA, and the GSSI *all* say is ideal fat loss per week for athletes that can't afford to do unhealthy things or lose muscle
>> Anonymous
>>103259
no.
>> Anonymous
>>103499
How much muscle mass would I lose if I dropped 7lbs of fat in 3-4 weeks?
>> Anonymous
>>103517
Like 2lbs (deficit of 7000 calories a week, 1000 a day) a week.
>> Anonymous
LOW INTENSITY CARDIO and win
>> Anonymous
>>103522
HIIT burns fat 9 times faster then low intensity cardio.
>> Anonymous
>>103525
is an often misunderstood statistic... it allows your body to START burning fat 9 times faster... the actual fat loss is only slightly higher
>> Anonymous
>>103525
HIIT puts muscles at risk in a fasted state, and if in a fasted state moderate intensity should be chosen over HIIT. Different situations call for different approaches, keep that in mind.
>> Anonymous
>>103558
Before cardio, do you think it would be advisable to take a whey protein isolate 30mins before beginning cardio, to ensure an anabolic state, as opposed to catabolic?
>> Anonymous
>>103580
You will never get an anabolic state at the same time as your workout... but I could be wrong. I wouldn't advise a shake as they are too easily digested - get some protein in the form of egg whites. 2-3 eggs is a good idea and will decrease the amount of gluconeogenesis taking place.
>> Anonymous
>>103605
egg yolks are also healthy... this obsession people have with egg whites is stupid
>> Anonymous
>>103605
If time taken to digest is an issue, I could always take some "slow release" protein with casein.
>> Anonymous
>>103609
I say egg whites because I assume he's in a fasted state in the morning. Trust me, I'm not fat paranoid, I just like saving my fat intake for later in the day. High carb low fat mornings transforming into low carb high fat evenings because fat is the preferred fuel of choice for the body at sleepy time.
>> Anonymous
>>103610
Does anyone know if taking whey or casein before doing cardio with ensure fat burning, as opposed to muscle burning?
>> Anonymous
>>103809
cardio doesn't fucking burn muscle! Yes, It'll inhibit muscle growth, but honestly, where the fuck did you guys come up with this?!?
>> Anonymous
>>103811
If cardio is done in certain states (catabolic) you may burn muscle instead of fat stores.
>> Anonymous
>>103812
that's because you were stupid and did a long run (or w/e) on an empty stomach or with low blood sugar
>> Anonymous
>>103814
How long does should one run before muscle begins to be hindered?
>> Anonymous
>>104601
i think the standard knowledge is 30 mins? i could be wrong, tho.
>> Anonymous
>>104944
yes
>> Anonymous
>>104944

I thought it was an hour?
>> Anonymous
listen to your body. I eat pretty heavily at night, but ride a bicycle 30-45 min with 20-30lbs on my back every morning pretty heavily to get where I'm going. that doesn't include the 4-6 days a week at the gym. think about your activity cycle in general and adjust intake