Cutting

[BamZam]

I'm a 178cm tall, 112kg (246lbs for you Americunts <333) guy, 16 years of age and I play rugby.


So I'm thinking of cutting, or shedding my fats. I've grown tired of looking fat and having to deal with these 'love handles'. I want to start looking thinner. Eventually, I'd want to somewhat define my muscles more and have the buff look.


How should I go about doing this? I also have a habit of unconsciously eating at night (It feels like a natural thing to do; a routine) and well, I really need some advice to help counter this habit of mine too.


Lastly, should I be working out intensively while cutting?

 

[HotColdRush]

Download myfitnesspal

calculate how many calories / your macros for the day.

Eat 500 cal less or so than this.

Or look on bb.com forums

 

You're going to need to clean up your diet to see any amount of real gains. To do so, I'd recommend starting slow, and building up. Try for 2 days a week to have a good diet. Then as that becomes easier, go for 4 days, and then finally 7. You can decide how exactly you'd like to do that, but baby steps is key. You aren't born running, you have to learn to crawl before you can walk before you can run. Make sure you apply that to this.

-- Diet --

I'm going to list a breakfast - lunch - dinner plan for you, and have some variety. I recommend searching online for some more options as well, these are just some I had before.

Breakfast:
Protein - eggs / greek non-fat yogurt / milk / peanut butter
Grains - cereal (low sugar) / oatmeal (low sugar) / whole wheat/grain toast

Lunch:
Protein - Extra Lean Ground Turkey / Chicken / Fish (tilapia filets I recommend) / canned tuna / protein bars (low sugar) / protein shakes
Carbs - Brown Rice / Quinoa / Sweet potatoes / potatoes / squash

Dinner: Same as above pretty much

-- Working out --

I recommend you do 3 days a week. Do a leg day, a chest day, and a back day. For exercises themselves, you can request I make a quick workout plan for you; however, I HIGHLY recommend you look online as well. There are some great sources, from buff dudes to Athlean-X. They all have plenty of good exercises to provide.

 

[i sell gp]

yeah i suggest you start working out while cutting

 

[C I R O C]

Agreed with the dude that said to download myfitnesspal. If you want to cut, it's all about calories burned vs calories eaten. You have to be eating at a deficit in order to lose weight.

First figure out what your daily maintenance is.
http://www.bodybuilding.com/fun/macronutrients_calculator.htm
^ really helpful and solid information

Then you're going to want to subtract about 500-1000 calories depending on how intense you want your cut to be.

You also want to be taking in at least 1g of protein per 1lb of body weight

My macros are usually 40%protein/35carbs/25fat

Also, a lot of people are uninformed and avoid fats because they think they'll make you fat. That's false. Your body needs dietary fats to function properly and it also encourages testosterone production. Eating fats doesn't make you fat, eating a surplus of calories over your daily maintenance makes you fat.

 

[Zachristy]

It's all in your diet and cardio, by eating right you are not providing your body with extra calories/fat to store and at the same time doing cardio is burning the fat you already have. Add a fat burner in there you will melt those pounds off

 

[BamZam]

Thanks for the input so far guys

You're going to need to clean up your diet to see any amount of real gains. To do so, I'd recommend starting slow, and building up. Try for 2 days a week to have a good diet. Then as that becomes easier, go for 4 days, and then finally 7. You can decide how exactly you'd like to do that, but baby steps is key. You aren't born running, you have to learn to crawl before you can walk before you can run. Make sure you apply that to this.

-- Diet --

I'm going to list a breakfast - lunch - dinner plan for you, and have some variety. I recommend searching online for some more options as well, these are just some I had before.

Breakfast:
Protein - eggs / greek non-fat yogurt / milk / peanut butter
Grains - cereal (low sugar) / oatmeal (low sugar) / whole wheat/grain toast

Lunch:
Protein - Extra Lean Ground Turkey / Chicken / Fish (tilapia filets I recommend) / canned tuna / protein bars (low sugar) / protein shakes
Carbs - Brown Rice / Quinoa / Sweet potatoes / potatoes / squash

Dinner: Same as above pretty much

-- Working out --

I recommend you do 3 days a week. Do a leg day, a chest day, and a back day. For exercises themselves, you can request I make a quick workout plan for you; however, I HIGHLY recommend you look online as well. There are some great sources, from buff dudes to Athlean-X. They all have plenty of good exercises to provide.

Thanks for laying out the baseline for the meal plan.

Must I be eating more of protein or carbs? Or should I be balancing them both out? Also, how do I combat hunger? I'm the type of person who can eat at 1pm and be hungry at 3pm. Or should I just suck it up and endure it?

Agreed with the dude that said to download myfitnesspal. If you want to cut, it's all about calories burned vs calories eaten. You have to be eating at a deficit in order to lose weight.

First figure out what your daily maintenance is.
http://www.bodybuilding.com/fun/macronutrients_calculator.htm
^ really helpful and solid information

Then you're going to want to subtract about 500-1000 calories depending on how intense you want your cut to be.

You also want to be taking in at least 1g of protein per 1lb of body weight

My macros are usually 40%protein/35carbs/25fat

Also, a lot of people are uninformed and avoid fats because they think they'll make you fat. That's false. Your body needs dietary fats to function properly and it also encourages testosterone production. Eating fats doesn't make you fat, eating a surplus of calories over your daily maintenance makes you fat.

Mine's CARBS: 225 G PER DAY. PROTEIN: 225 G PER DAY. FATS: 50 G PER DAY.

Isn't that a little kind of extreme? The numbers are insane. And thanks for informing me about fats being essential. I was planning to cut them out of my diet.

It's all in your diet and cardio, by eating right you are not providing your body with extra calories/fat to store and at the same time doing cardio is burning the fat you already have. Add a fat burner in there you will melt those pounds off

Are there any side effects to fat burners? I've never used it myself. Have always avoided protein shakes, bars, workout drinks and the likes.

 

[Denzim]

i recommend purchasing this e book for only $1 on amazon

http://www.amazon.com/ULTIMATE-CUTS-SECRETS-BURN-FAST-ebook/dp/B00HMQS8TA


Tons of useful informtation for cutting. The author also has a youtube channel just search " Brandon Carter " The best way to loose weight is to cut off all carbohydrates and have a diet thats high in protein ( Chicken, Beef ) and green's ( Spinach , asparagus etc. Also be sure to have a Re-feed day or " Cheat Day " once a week where you eat whatever you want. This is very important when cutting.

 

Thanks for laying out the baseline for the meal plan.

Must I be eating more of protein or carbs? Or should I be balancing them both out? Also, how do I combat hunger? I'm the type of person who can eat at 1pm and be hungry at 3pm. Or should I just suck it up and endure it?

No problem bro, have suggested that layout to a couple people now ^-^

I'd recommend more protein than carbs. Carbs will be the primarily source of fat that you gain. Cutting them down a fair bit will result in gaining less fat. In combination with exercise, you'll start to lose fat. To combat hunger, while this kind of sucks, I recommend just sticking to a diet schedule. For a few weeks do your best to stick to a diet plan. Since it means only 3 meals with no snacks, don't snack. For the first week or two you'll have trouble since you'll be hungry as your stomach is acclimated to taking more food, but in after that you'll notice that you aren't nearly as hungry inbetween meals. For me at least, my stomach was able to acclimate to the decreased intake of food around 2 weeks after and I found myself far less hungry and able to not snack.

That being said, you can always try the snacks that nobody likes as snacks. By this I mean like edamame, greek yogurt, etc. They tend to be higher in protein, lower in carbs, and aren't the best tasting to eat

 

[Destroyous]

Try to watch your carb intake, but dont cut them out of your diet, you need carbs. Just try not to get more than you need and you'll loose weight

 

[Profit Snake]

Try to watch your carb intake, but dont cut them out of your diet, you need carbs. Just try not to get more than you need and you'll loose weight

Watching your carbs does not equate to losing weight.

Weight loss is based on a calorie deficit. If your maintenance is 2500 calories, you need to subtract an amount from that depending on your weight loss plan.
3500 calories = 1 lb.
So if you're planned to lose 1 lb a week you need to cut 500 calories a day. (500 * 7 = 3500)
So you'd be eating 2,000 calories a day to lose 1 lb. those 2,000 calories can all be carbs and you'd still lose weight because you're at a deficit. It's all about calories in vs calories burned.

However, if you're also wanting to maintain muscle mass, that's when your macros come into play.
Ideal macros for cutting is 40 pct calories from protein, 35 pct carbs, 25 pct fats

 

[Phile]

Watching your carbs does not equate to losing weight.

Weight loss is based on a calorie deficit. If your maintenance is 2500 calories, you need to subtract an amount from that depending on your weight loss plan.
3500 calories = 1 lb.
So if you're planned to lose 1 lb a week you need to cut 500 calories a day. (500 * 7 = 3500)
So you'd be eating 2,000 calories a day to lose 1 lb. those 2,000 calories can all be carbs and you'd still lose weight because you're at a deficit. It's all about calories in vs calories burned.

However, if you're also wanting to maintain muscle mass, that's when your macros come into play.
Ideal macros for cutting is 40 pct calories from protein, 35 pct carbs, 25 pct fats

Carbs can spike your insulin levels resulting in less fat being burned or more being stored. It also brings down your HGH levels while lifting and no one wants that.

When cutting I like to keep my carbs below 30 a day so my bodies in ketosis so its burning stored fat and my glycogen level deplete. Luck with your cut!

 

[Black Widow]

it's about to be winter, it's bulking season who cares about cutting atm

 

[BamZam]

Carbs can spike your insulin levels resulting in less fat being burned or more being stored. It also brings down your HGH levels while lifting and no one wants that.

When cutting I like to keep my carbs below 30 a day so my bodies in ketosis so its burning stored fat and my glycogen level deplete. Luck with your cut!

Thanks for the information about the effects of having a low-carb intake.

it's about to be winter, it's bulking season who cares about cutting atm

I come from Singapore. It's situated near the equator. It's sunny all year round. :noworry:

 

[DarkRaven]

Use amphetamine Im joking , start doing cardio and buy eating menu from someone.

 

[SKRUBZ]

In order to ONLY lose fat in the simplest and most forward manner is to work at a caloric deficit. That being said, you don't need to go as hardcore as keeping track of your macros, carb intake etc. but buring more calories than you are taking in by way of exercise is the very core of burning fat.

THAT BEING SAID I am not saying eat like a fool, eat smart. The biggest thing that will keep people from losing weight is their sugar intake. First and simplest step...stop drinking soft drinks and booze.

At your age as well as playing a sport that has a lot of high intensity cardio I'd say to start with a simple change of your eating habits. You probably burn through calories like crazy. Lifting never hurts, and if you are ever interested in a plan hit me up on here (click signature).