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  1. #1
    Coming Up The Ranks roobie23's Avatar
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    Default starting a cut soon, tips please!!

    Alright folks!, away to start cut soon, i would like to keep as much of my bulk as possible any hints or tips would be appriciated. also what pcf ratio?

  2. #2
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    Default

    Super high protein. 500 calories under your bmr. dont forget your cheat day.

    P/c/f i would assume would be 50/30/20

    but im not positive

  3. #3
    M&S Power User BarryT's Avatar
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    Leaning Out

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    Regular Poster bmt40's Avatar
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    Default

    im in the 9th week of my 12 week cut now. what has worked for me is...

    -500 cals below bmr
    - 1.5g protein per pound
    - 20% cals from fat
    - the rest from slow digesting carbs besides pwo(dextrose)
    - 1 cheat day a week

    - i lift heavy as possible in the 6-8rep range
    - progressed to 45min of am LIT and 15min LIT pwo

    check it out here
    http://www.muscleandstrength.com/for...-cut-plan.html

  5. #5
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  6. #6
    Frequent Poster Areid1990's Avatar
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    Default

    Isn't a good cut P/C/F 30/50/20 ?

    That's what I've been using, so I hope it's right >.<
    Currently Bulking (1/12/2011 Start Date)
    Current Weight: 197 LBS Height: 6'1 (1/11/2011)
    Weight Goal: Around 210 LBS
    Short Term Goal: Build Muscle
    Long Team Goal: Get RIPPED! and BIG!

  7. #7
    Moderator EKnight's Avatar
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    Default

    There is never any reason to have 50% protein and 30% carbs. EVER. The overall caloric intake will not change, because carbs and fats have the same number of calories, but the following may happen:
    * from low carbs- decreased brain function, immune system function, endocrine system fucntion, poor athletic performance, poor long-term weight control, and increased risk of gastrointestinal problems due to lack of fiber.
    * from unnecessarily high protein- increased risk of kidney issues, increased risk of gout, increased risk of cancer due to pancreatic overload, increased risk of osteoperosis, increased risk of heart disease, and increased risk of diabetes.

    The general rule of thumb from dieticians and nutritionists is to follow a 20-25P/55-60C/20F ration irrespective of goals. As you can see, the 30/50/20 split is already higher than that. To go 50/30/20 is nonsense. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  8. #8
    Support the Troops HDJoe's Avatar
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    Default

    Quote Originally Posted by EKnight View Post
    .

    The general rule of thumb from dieticians and nutritionists is to follow a 20-25P/55-60C/20F ration irrespective of goals. As you can see, the 30/50/20 split is already higher than that. To go 50/30/20 is nonsense. -EK
    I am on a 2500cal maintenace, 150g of protein would be 24%. 125grams would be 20%. That is less than 1gram per lb of body weight, 170lbs, that alot recommend. So what chain of thought does one follow, the one that states 1 to 1.5 gram of protein per lb or what you are stating that protein should not be more than 25% of calories??

  9. #9
    Moderator EKnight's Avatar
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    Default

    As I said, most any dietician will tell you that 25% tops is the high range of healthy. When I first came onto this forum I had to talk people off of the 40/40/20 meathead.com split. Consider that MANY dieticians and nutritionists believe that 1 gram per kg of body weight is sufficient for most people. In your case that would be around 77 grams of protein. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  10. #10
    Support the Troops HDJoe's Avatar
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    Default

    Quote Originally Posted by EKnight View Post
    As I said, most any dietician will tell you that 25% tops is the high range of healthy. When I first came onto this forum I had to talk people off of the 40/40/20 meathead.com split. Consider that MANY dieticians and nutritionists believe that 1 gram per kg of body weight is sufficient for most people. In your case that would be around 77 grams of protein. -EK
    That seems awfull low. I will try to educate myself a little in the next few days and see what I find. My 1st thought is that these dietician/nutritionist are speaking in relation to everyday people that never get off the couch not physically active people. There has to be a difference, right? Not arguing, respect your opinions, just trying to figure it out..

  11. #11
    Moderator EKnight's Avatar
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    Default

    Here's a place to start:
    Lemon, Peter. (1996). Is Increased Dietary Protein Necessary or Beneficial for Individuals with a Physically Active Lifestyle? Nutrition Reviews, 54, S169-S173.

    McCarthy, Paul. (1989). How Much Protein Do Athletes Really Need? Physician and Sports Medecine, 17, 173-175.


    These two studies indicated that a protein intake of about 1.7 - 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day (5.) However, it is important to note that there is little good evidence that the very high protein intakes (more than 2 grams per kilogram of body weight per day) typically consumed by strength athletes are beneficial. -EK
    Donít chase the 1%, there is no magic training routine or diet thatís going to provide any measurable results over the basic principles for getting huge and strong: Train heavy, eat and sleep more.

  12. #12
    Regular Poster
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    Default

    dont do too much cardio, youll lose muscle mass
    Pain for Pleasure**

  13. #13
    M&S Senior Member Lightning's Avatar
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    Default

    Here are some tips that I find help me.
    1) Eat 500 calories below your BMR
    2) 30/50/20 PCF Split
    3) Pick a good workout routine (ex. Doug's 4 day Split)
    4) Get at least 8 hours of sleep at night
    5) Eat between 6-8 meals a day
    6) Drink a gallon of water per day
    7) Lower rest time between sets to 30 seconds
    8) begin your workout with some LIT warmup cardio 10-15 mins this will raise your HR so once you start lifting with minimal rest between sets it will stay over 65%
    9) Finish your workout with 30 minutes of lit cardio i like 70% max HR
    10) Follow a good supplement program.
    Exercise Science; 4 Year University Degree
    NASM - CPT

 

 

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