cutting phase

-

 Most bodybuilders will gain muscle in bulking phase they also gain some fat while bulking they remove the fat in the cutting phase. They will follow the cutting phase diet for 4-6 months. In this post, I am going to explain about cutting phase and how to do it. 

Cutting means eating less and trying to shed body fat to end up lean whilst maintaining muscle mass. Unfortunately, cutting down on food and upping cardio can be a stressful experience at the best of times 

The formula for calorie deficit in cutting is (bodyweight*14 to17)-(20 to25% maintenance calories) ==daily calorie intake.

So finding maintenance calories is the starting point of knowing where to cut from. What I have here is a formula for you to get started. It will get you close but it's just a baseline as you will adjust the numbers along your journey. As you gauge the trends with the current intake from the formula, you will continue to fine-tune the deficit calories for your own individual requirements

Focus on both resistance training and cardio

Although cardio is a useful tool, we should treat it as such. Do not use cardio as your main method to lose fat. If you are wanting to sustain lean muscle mass, lifting with resistance weights is a must. There has to be a reason for the muscle to stay and that is by providing the body resistance. By doing an excess of cardio or cardio alone will only aid in producing a smaller version of yourself, not the tone, chiseled, cut look.

Train in both strength and hypertrophy

Train in both types of resistance training, both strength and hypertrophy rep ranges and load are equally important as they have a direct carryover to improving in each type of training. Strength is in the (85-90% of  1-rep max) and normally in the 4-8 rep range. Hypertrophy is in the range of (60-75% of rep max) and normally in the rep range of 8-12. Also with that being said, there are some accessory exercises that are machine-based that could range in the upper endurance rep range of 12-20.


What type of food to eat while cutting
  • lean meat and poultry, oily fish and eggs
  • milk, yogurt, and low-fat cheese
  • whey, hemp, rice, and peas
  • beans and pulses
  • nuts and seeds
  • avocados, olive oil, and olives
  • whole grains such as brown rice and pasta, oats, whole grain bread, barley, and quinoa


If you are new to this blog then you must explore my blog for getting awesome fitness content::: beast_fitness_tips

If you have any doubts regarding fitness then message me on Instagram ::: bhuvan_2611

If you want to know deeply about bulking then click this link::bulking

In the next post, I am going to explain some techniques to build big biceps

Click the link to see that :::: biceps

 WAKE UP
WORKOUT
NEVER GIVE UP

STAY FIT

STAY STRONG

STAY TONED 

STAY TUNED

STAY HEALTHY

STAY HAPPY






Comments

Post a Comment

Popular posts from this blog

How to get six pack

-
Image
  Every person who will do workout will have a dream to get a six pack. Getting a six will be based on both exercise and dieting. Only dieting will take more time to show your abs .Only exercising won’t work if you don’t have a perfect diet plan. So, you should do dieting and strength training for getting abs. Exercises which concentrate only on abs won’t give six packs:   Six packs are a group of muscles called abdominals. They are hidden behind the fat under the skin. So, you should the fat behind the skin. Spot reduction (reduction of fat in one place) is not possible at the stomach. Doing abs exercises like crunches, sit ups will only make the six packs under the fat bigger but they won’t reduce fat. So, you should reduce fat behind the skin in order to make your abs visible. As I mentioned in the previous posts I have uploaded in my blog https://beastfitnessgains.blogspot.com . You should follow the same procedure for fat loss and get a flattened tummy. After getti...
Read more

HOW TO GET STRONGER(ARMS)

-
Image
 You need strong arms because strong arms help you to lift heavily and help you to build muscle. You should train arms using two different types of movements namely push and pull. push movement is for the triceps and pulling movement is for the biceps. So you may divide them and add push movement i.e. triceps workout to push day workout and pull movement i.e. biceps to pull day workout. Biceps(strength): As I said before in the post:- back_strength  that training for strength can be done by using compound workouts. compound workouts for biceps are chin up and pull up. And also you can isolate your biceps to make them stronger. So you can use some bicep workouts like e-z bar curl, preacher curl, concentration curl, barbell curl, etc. Triceps(strength): As I said before in the post:- chest_strength  that strength training for the chest can be done by using push movements. Triceps are also can be trained by push movements. You can also isolate the triceps by using tricep iso...
Read more

Diet for fat loss

-
Image
 Gaining Fat is a major problem these days. People are getting confused due to so many controversial sites providing fake information on fat loss. I don't want to mention them. In this post, I will clear all doubts regarding fat loss and differentiate between fat loss and cutting.  First of all, what is fat loss? Fat loss is a process in which we reduce our body fat percentage and get toned. We need to maintain a calorie deficit and do strength training for that. I am going to explain what type of diet to follow for fat loss. By seeing the phrase 'reducing body fat' You can get an idea about it. It's just reducing the fat intake and burning fat in the body. I will now say how to do that. You don't need to drink detox teas, fat burners or you don't need to put on a so-called sweat slim belt.  you just need to multiply your body weight(kgs) by 11 or 12 and the product is your daily calorie intake or I am attaching a photo below. Refer to that to know your calories...
Read more