You have just spent weeks or even a few months on a bulking cycle, now you are looking to cut and shed the fat. The goal of the bulking cycle is to help increase the muscle mass and this involves increasing calorie intake. During this phase you will notice your weight and body fat percentage increase.
The aim of the cutting after your bulking cycle is to shed the fat and decrease that body fat. The result will be lean muscle with a nice defined physique. If you are looking to reduce your body fat percentage below 12%, you are going to want to shed the fat.
This article has been written to help educate you and teach you on how to cut after bulking. Below a few key things you can do. Following these will put you on the right path to getting that lean body.
Change Your Diet
The first thing you need to think about when cutting after a bulking session is your diet. Depending on how long you have been bulking for, you have probably gotten used to consuming increased calories.
Below are tips to how you can improve your diet when cutting;
You have increased calories when bulking so it’s only common sense that to reduce fat, you need to reduce your calorie intake. You would want to decrease your calorie intake by around 500 per day.
I would recommend using some form of diary to keep track of the amount of calories you consume.
Increase water consumption
If you don’t know that water is important by now, where have you been? Water helps to make you feel full. Most people assume they are hungry when in actual fact they are thirsty. It also helps with cellular activities such as the transportation and the burning of fat. Try and drink 2-3 litres of water per day.
Focus on complex Carbs
You want to avoid simple carbs and high sugar content foods. These include bread, pastas, crackers and white rice. Instead I would recommend focusing on complex carbs, such as brown rice, vegetables, fruit and oatmeal. You would also want to replace potatoes with sweet potatoes.
Smaller Portions but more often
To help burn fat, you want to help increase your metabolism. The quicker your metabolism the more fat your body is able to burn. Increasing the amount of meals you consume but having smaller portions can help to speed this up. You will find that it will also help to feed your muscles, resulting in faster recovery and increase lean muscle. I would recommend consuming meals every 3-4 hours.
It is important to have some sugar in your diet to help with glycogen. Too much sugar however will then become fat. Try not to have sugary drinks or too many cakes. Focus on replacing these with less sugar filled food such as fresh fruit or replace the drinks with water.
Meal Plan Examples
Knowing what to eat can be a little challenging, here are a few ideas to hopefully help.
– Breakfast Smoothie: 30g Whey protein, 200ml of Coconut water, Spinach, Kale and Banana
– 3 Egg Omelet using the 3rd with just egg whites
– Scrambled Egg on Brown Bread
– 50g Oats and Fat free yogurt and fresh fruit
– Avocado and Tuna with salad
– Grilled chicken with Mediterranean Salad
– Salmon Fish cakes with Salad
– Omelet with spinach, tomatoes and onion
– Grilled Salmon with Spinach and Rice
– Lean Steak with Sweet potato and Salad
– Grilled Chicken with Roast Vegetables
– Chicken or Beef kebab with brown rice and salad
– 50g of mixed nuts (unsalted)
– Smoothie – 40g Whey protein, 200ml coconut water, Spinach, Carrot, Banana and Blue berries
– Low Fat yogurt with oats and handful of fruit
– Pineapple with 2-3 tbsp peanut butter
Ideally you want to make sure you have your breakfast, lunch and dinner. You then want to have around 2-3 snacks per day. These are just an example but as you can see, there is plenty of options.
Your Cutting Workout
Your workout is just as important as the diet. You need to keep your muscles worked and just because you are cutting, doesn’t mean you should stop. There are some slight changes you might want to do with your workout routine, but nothing too drastic.
Continue The Same Weights
Many people when cutting might make the mistake of changing the weights that they lift, some may even stop training as much. This is a mistake! I would recommend lifting weights a minimum of 3 days per week. Focus your workouts so you are focusing on key muscle groups IE bicep, shoulders and back in one session. This will allow you to dedicate time on one area and thus see better results.
Do 3 sets of each workout for 12 repetitions. Once you find you can do 12 easily, you want to increase the weight.
Add In Some Cardio/HIIT/Bodyweight workouts
As well as weight workouts, you want to add in some form of calorie burning workouts. When bulking you will spend more time on weights, to help cut and reduce the fat you need to burn more calories. One of the best ways of doing this is via cardio or HIIT workouts.
I would recommend aiming to add 1-2 cardio sessions per week to your workout routine. It would be good to mix this up with some running outside, bike riding or other intense exercises. You should also consider adding some bodyweight workouts such as pull ups, push ups, chin ups. These will help to strengthen the core and help boost fat loss.
Supplements To Boost Cutting
Supplements can be used to help boost your efforts at cutting, the problem they dont always use the right ones. You could use a supplement to help burn fat, these often result in you burning more calories. This is good but once you like so many before, may notice muscle being used as energy as well as fat. Potentially damaging all the hard work you have put in for the past months at the gym.
There are some excellent cutting supplements that are used to mimic the effects of well-known steroids. These are not actually steroids so they will not cause side effects and are not illegal, they will however give you some great results!
The benefits of using these supplements include;
- Reduced Body Fat Percentage
- Increased Strength
- Preserves and Protects Muscle
- Boost in Stamina & Endurance
- Muscle Definition
- Appetite Suppressant