If you stack up on profits and you’re ready to cut, you’ve come to the right place. Pre-competition requires commitment, hard work and perseverance. But after all, nutrition and diet are the key to your results, and eating clean alone is not going to cut it. If you want to know more about Body Building Cutting Diet, keep reading.
The goal of a bodybuilding cutting diet is simple – body optimization. The game is about reducing body fat as much as possible and maintaining muscle mass as much as possible. This means that your diet and your training are going to look very different from when you are in the building or bulking stage of your training program. The amount of workout is going to increase, the calories are going to decrease and your cardio is going to get longer.
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When you are ready to start losing weight, first remember that when you cut, you will lose some muscle in addition to body fat. It is inevitable. This is why you want to cut at a slow but consistent pace, so that you can maintain as much muscle mass as possible without wasting too much muscle. You need to calculate how much weight you need to lose to reach your goal based on how many weeks you have started cutting out. For example, if you are out of ten weeks, and you need to cut 10lbs, you should aim for 1lb per week.
With these goals in mind, it is important to remember that you will lose some muscle mass in the process of cutting. When your body is deficient in calories, muscle loss can and will occur. Here the key is cut slowly and with control.
Tracking your macronutrients and weighing your meals will be important to present the best package when you step on stage. You need to have your diet, diet, and macro down a science.
Now, let’s talk about macronutrients.
Protein is responsible for initiating the process of building muscle, otherwise known as muscle protein synthesis. Protein is very important for maintaining muscle mass during your cutting. When protein is eaten, its simplest form is broken down into amino acids. Amino acids are released into the bloodstream and are then used to maintain and build more muscle. Therefore, it is important to maintain a positive amino acid balance, to prevent muscle catabolism (break-down) and to rebuild and repair your muscles.
If you are disabled or want to get more protein in your diet, consider supplementing with Hui Protein Isolate. Due to the cold-filtration process, which removes excess lactose, fats and carbohydrates, isolates are the best type of protein to use when making your body with a pure form of fast digesting protein and amino acids.
Recommended products Hui protein isolate (grass feeding, 30 servings)
Incorporating complex carbohydrates into your macro is going to be important for maintaining lean muscle mass and strength. Reducing calories and your carbohydrates will make you feel lazy and tired. Glucose from carbohydrates is a primary source of fuel for your brain and body. When your body is low in energy, your body will try to make glucose from amino acids. Carbohydrates save muscle and prevent it from happening because they break down easily for fuel.
Complex carbohydrates are digested much slower than simple carbohydrates because of their long chain molecular structure. Complex carbohydrates are also sugars, but they do not increase blood insulin, keep your blood glucose levels stable, and release long-lasting energy. This type of carbohydrate or clear carbohydrate works best for prolonged training, improving endurance, building more muscle mass and optimizing body composition. Complex carbohydrates slow down the absorption of sugar, slow down the digestion process, which in turn lowers cholesterol levels and keeps you full for longer.
Great examples of some complex carbohydrates for body building cuts are oats, quinoa, brown rice, basmati or white rice, sweet potatoes or Sulverine is a clean carbohydrate
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Your fat will be especially low during your cutting. Now, with that in mind, fat has a significant effect on your hormonal balance. Several studies have shown that eating less fat in the diet, eating less than 15% of total calories will significantly reduce testosterone production, while fatty foods increase serum testosterone levels. [R].
Although testosterone production will be low, excessive amounts of excess fat can contribute to adipose tissue, and therefore, need to be kept at an optimal level between hormone maintenance and a significant reduction in body fat for cutting purposes.
Your macro will be calculated and based on your specific body type and condition. However, in general we have included some basic information for calculating your macros and where to cut them.
Here’s what you need to know Before Counting your macros:
- How many calories do you eat per day (roughly, we will use 2300 calories for example)
- Determine the ideal ratio of your protein, carbohydrate and fat (for example we will use 50% carbohydrate, 25% protein, 25% fat)
- Multiply your daily calories by your percentage
- Divide your total calories by the number of calories per gram
Here’s how to calculate your macro based on 2,300 calories per day
- Sugars:2,300 x 0.50 = 1,150 calories from carbohydrates
- Protein:2,300 x 0.25 = 575 calories from protein
- Fat:2,300 x 0.25 = 575 calories from fat
Here’s how to count your macros in villages
- Carbohydrates (4 calories per gram): 1,150 divided by 4 = 5 grams of carbohydrates
- Protein (4 calories per gram): 575 divided by 4 = 75 grams of protein
- Fat (9 calories per gram): 575 divided by 9 = 8 grams of fat
While these are general parameters, we highly recommend working with a nutrition instructor at The Soul Kitchen with 1: 1 to eliminate the guesswork and get the results you want.
If you don’t want to go through all the hassle, you can get a pretty accurate lesson by entering some quick data into an automated macro calculator. The best macro calculator to give you accurate readings is The Soul Kitchen Macro Calculator.
Check it out for yourself and count those macros!
The main goal is to lose fat and maintain muscle while cutting bodybuilding. A low carbohydrate to high protein ratio will accelerate fat reduction efforts. The body building cut will be in the macro
40-50% protein – 10-30% carbohydrate – 30-40% fat.
There are some ways you can speed up your fat reduction efforts such as carb-cycling, non-stop fasting, quick workouts and increasing cardio on a weekly basis. That being said, what you eat (your macro and ratio) will have the greatest impact on positive or negative results.
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During your cutting, you will want to keep your calories low especially the calories from what you are drinking. First and foremost, water will be your favorite drink 99% of the time. The remaining 1% can be divided between green tea and coffee if you wish. BCAAs will be important during your cutting to maintain a positive amino acid balance to prevent muscle mass breakdown.
Remember when I said protein is made up of amino acids?
As you digest macronutrients like proteins, they break down into their simplest form – amino acids. This is why branched chain amino acids (BCAAs) are often referred to as protein building blocks. Branched chain amino acids are composed of three essential amino acids, leucine, isoleucine and valine. Your body does not naturally make these amino acids; Therefore, it is Essential You can get these from the food or supplements that you eat.
Research suggests that BCAAs have a positive effect on muscle protein synthesis, The process of building muscle. BCAA prevents protein degradation or muscle mass breakdown. Your body must have a net positive amino acid balance to build muscle. When the rate of muscle protein breakdown exceeds the rate of muscle protein synthesis, your body becomes catabolic and breaks down muscle tissue for energy.
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BCAAs help keep your body in an anabolic state, during prolonged exercise or cutting. By supplementing with BCAAs you ensure that your body is in a positive amino acid balance, which will help reduce muscle growth, repair and muscle pain after exercise.
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