Don't go losing all your gains trying to shed that lower back fat! More strategies about cutting and conservative fat loss strategies coming soon on this channel
When I decide I need to cut, I use these standards. If I’m over 20% body fat I try to lose about 1-2lbs/week (500-1000 Cal deficit) If I’m between 15-20% body fat I try to lose 0.5-1lbs/week (250-500 Cal deficit) If I’m less than 15% body fat I try to lose 0.5lbs or less/week (
Your being way toooo careful for no reason. You can lose 2 lbs till 10% bodyfat if you eat enough protein and enough strength training. I know because when I started cutting I gained more muscle and lost fat just because I ate enough protein and slept enough
You are correct here in many ways. Cutting weight should happen slowly, that's why "bulking " in the traditional way is no good for naturals. It takes too long to lose the extra fat.Stay close to your "ready weight", what ever that is. Muscle does not grow at the rate of more than a pound a month when you are experienced for a few years. So, how many calories are required for a pound of muscle a month( a good goal for beginner or intermediate)? figure that out and divide that number by 30 days in a month. That is how many calories you need to eat above your lean body maintenance weight. So, if I see I need 2400 to maintain and I want a goal of realistically gaining 1 pound a month for my intermediate year, I'm looking at adding about 85 calories a day.Watch the mirror and adjust as needed. It takes less than you think, don't get fat and waste time and muscle trying "cut".
85 calorie surplus is impossible to track. If you walk up the stairs a couple extra times in a day you won't even be in a surplus anymore. It doesn't even take that long to burn fat, it's a much faster process than building muscle.
Love the description "traumatizing" cut. So true, after doing suicide cut before you just go fuck that shit. Nothing is fun, I geniuinley thought I was depressed, libidio nonexistant, no energy, mental fog, I went out and bought a tub of mass gainer and bulked up to 90 n looked shit but the mood transformation was insane. I felt like a new person, that really taught me the influence the diet can pay on wellbeing. As bber i am also learning that its important to not succumb to your bodys instinctual reactions. Never really paid attention to how long I should cut for. You actually are right. Now that I think, Ive always done the best when I just ran the smallest deficit or surplus and just been consistent. As a natty if you try to be extreme and put the foot down you either melt all your muscle off or get fat as fuck haha. How many years of lifting did you take it to reach your current weight and how tall are you? I bulked to 90 like i said but have done a cut and been on a slight surplus ever since. im currently sitting at 86 but look a lot better. Would be nice to see how long your journey is taking to have a comparison. (im 185cm around 13% bf just hold it sneakily well on my legs and upper back). Liked the video very knowledgeable man.
You can't do a cut slower than losing 1 lb a week. In fact, if you're going from 20% to 15%, you can easily lose 2 lbs per week without losing much muscle. Most of the strength you lose is because of leverages getting worse when you are leaner. It is only when going from 15% to 8% that you need to be really careful about the speed of the cut. Going on a tiny deficit isn't going to do much for increasing size and strength. The best way to maintain size on a cut is to maintain strength as much as possible by lifting on the same program as during your bulk.
@@alaandre004 The logic that applies to any body fat percentage is to lose 1% of your bodyweight per week. So if you weigh 200 lbs, that is 2 lbs per week. If you weigh 100 lbs, that is 1 lb per week. For most people it will be between 1.5 and 2 lbs per week of weight loss. But for obese people who are say 500 lbs, it will be 5 lbs per week of weight loss.
What is your recommendation for loss per week? I am aiming for 0.5kgs per week at about 20% bf. Furthermore, do you change your training when cutting? ie less volume, lower intensity etc? Thank you for your great content!
I've found that keeping my blood sugar under control has made my cut feel tremendously better. If you aren't willing to cut out high-glycemic foods, your cut is going to feel really shitty and you're going to want to get it over with as quickly as possible and rush the hell out of it.
@Natural Hypertrophy do you still agree with your advice in this video? Bald omni-man and Geoffrey seem to have had great success with aggressive cuts without losing much size or strength
In 6 months I went from 233-173… In my eyes I looked puny afterwards and my abs were hardly better. Chest fat looked the same. I hated it. It took 2-3 months to get my strength back but I also gained 30 pounds back from lack of a goal. I’m 193 now and on a cut. It’s almost been a month and I’ve only lost 10lbs. Wait… I’m sure most of it’s been water weight as I’ve been stuck for a week. Just dropped my calories from 2200 to 1700ish.
Thoughts on doing a mini cut for like 2-3 weeks as a teenager... I know I should cut while im still a teen but i was wonderin if going fom 15-16% bf to 12-13% would be acceptable just to get a bit leaner in the sommer.
What do you recommend for someone who is skinny fat? Eat at maintenance or a small surplus? I want to add some size i feel like i am still lacking in certain areas like my arms, legs, and back. But i feel the effects of the weight gain already i weigh about 221 at the moment.
Sorry if it's a Dumb question , but what people actually mean by saying (Lower down the volume or increase the volume) .. like ye i get the Volume is (Reps x Sets) .. but do u mean Do fewer sets ? (instead of 6-10x4 i do only 2 sets maybe ) ? .. or do u mean Lower the actual reps ? .. but that will increase the intensity window if i am gonna do 2-5 instead .. specially not gonna be good for isolations .. or maybe remove some Variations ? i am doing Ur Novice program and starting a cut (cause too much fat 26-ish% ) .. and if i removed Variations i'll end up Squatting & Deadlifting once a week ..
The three things you mention are valid means to lower volume. Check out the other vids in the nutrition advice playlist before starting your cut, it will help
@@ammar-nx8sg the cut didnt go well at all i mean it turned into a bulk haha . Back then i went from 90kg to 68kg now after i guess 3 years maybe i am now 88kg again lol ..
Hey last time I commented I was around 230. I'm at 219 now. I haven't done anything different other than incorporating more supersets a d giant sets into my program. But being at 5'6 is a pound in a week or two going to derail my gains or should I do the maintenance. Because I'm still pretty fat ahaha
@@NaturalHypertrophy alright thanks I find your channel to be a great help in my lifting journey. Keep up with the Ments and programming information. A true diamond in the rough
If you are still quite fluffy, you can probably lose weight a little quicker, but I still wouldn't crash diet. Track calories, try to keep your activity up, record your weight, and look in the mirror to see if you are on the right track!
When I decide I need to cut, I use these standards.
If I’m over 20% body fat I try to lose about 1-2lbs/week (500-1000 Cal deficit)
If I’m between 15-20% body fat I try to lose 0.5-1lbs/week (250-500 Cal deficit)
If I’m less than 15% body fat I try to lose 0.5lbs or less/week (
Your being way toooo careful for no reason. You can lose 2 lbs till 10% bodyfat if you eat enough protein and enough strength training. I know because when I started cutting I gained more muscle and lost fat just because I ate enough protein and slept enough
@@herculas2611"when you started"
I made some of these mistakes when i first started. Almost cost me my physique. Now, i'm doing it right. Great advice!💪
I've never did a cutting. I was very skinny and I'm still bulking. Trying not to do it to fast. I was 68kg now I'm 78kg, after one year of diet.
Good call. Take your time.
"lean goggles" is well put!
You are correct here in many ways. Cutting weight should happen slowly, that's why "bulking " in the traditional way is no good for naturals. It takes too long to lose the extra fat.Stay close to your "ready weight", what ever that is. Muscle does not grow at the rate of more than a pound a month when you are experienced for a few years. So, how many calories are required for a pound of muscle a month( a good goal for beginner or intermediate)? figure that out and divide that number by 30 days in a month. That is how many calories you need to eat above your lean body maintenance weight. So, if I see I need 2400 to maintain and I want a goal of realistically gaining 1 pound a month for my intermediate year, I'm looking at adding about 85 calories a day.Watch the mirror and adjust as needed. It takes less than you think, don't get fat and waste time and muscle trying "cut".
85 calorie surplus is impossible to track. If you walk up the stairs a couple extra times in a day you won't even be in a surplus anymore. It doesn't even take that long to burn fat, it's a much faster process than building muscle.
Love the description "traumatizing" cut. So true, after doing suicide cut before you just go fuck that shit. Nothing is fun, I geniuinley thought I was depressed, libidio nonexistant, no energy, mental fog, I went out and bought a tub of mass gainer and bulked up to 90 n looked shit but the mood transformation was insane. I felt like a new person, that really taught me the influence the diet can pay on wellbeing. As bber i am also learning that its important to not succumb to your bodys instinctual reactions.
Never really paid attention to how long I should cut for. You actually are right. Now that I think, Ive always done the best when I just ran the smallest deficit or surplus and just been consistent. As a natty if you try to be extreme and put the foot down you either melt all your muscle off or get fat as fuck haha.
How many years of lifting did you take it to reach your current weight and how tall are you? I bulked to 90 like i said but have done a cut and been on a slight surplus ever since. im currently sitting at 86 but look a lot better. Would be nice to see how long your journey is taking to have a comparison. (im 185cm around 13% bf just hold it sneakily well on my legs and upper back). Liked the video very knowledgeable man.
You can't do a cut slower than losing 1 lb a week. In fact, if you're going from 20% to 15%, you can easily lose 2 lbs per week without losing much muscle. Most of the strength you lose is because of leverages getting worse when you are leaner.
It is only when going from 15% to 8% that you need to be really careful about the speed of the cut.
Going on a tiny deficit isn't going to do much for increasing size and strength.
The best way to maintain size on a cut is to maintain strength as much as possible by lifting on the same program as during your bulk.
what about say 17 to 12%?
@@alaandre004 The logic that applies to any body fat percentage is to lose 1% of your bodyweight per week.
So if you weigh 200 lbs, that is 2 lbs per week. If you weigh 100 lbs, that is 1 lb per week. For most people it will be between 1.5 and 2 lbs per week of weight loss. But for obese people who are say 500 lbs, it will be 5 lbs per week of weight loss.
Great video, bro.
Thanks Pedro!
What is your recommendation for loss per week? I am aiming for 0.5kgs per week at about 20% bf. Furthermore, do you change your training when cutting? ie less volume, lower intensity etc? Thank you for your great content!
I've found that keeping my blood sugar under control has made my cut feel tremendously better. If you aren't willing to cut out high-glycemic foods, your cut is going to feel really shitty and you're going to want to get it over with as quickly as possible and rush the hell out of it.
PERMABULKING FTW !!!
@Natural Hypertrophy do you still agree with your advice in this video? Bald omni-man and Geoffrey seem to have had great success with aggressive cuts without losing much size or strength
Yes, I still believe that cutting and bulking can be extremely damaging. I'll make a new video on the topic soon
In 6 months I went from 233-173… In my eyes I looked puny afterwards and my abs were hardly better. Chest fat looked the same. I hated it. It took 2-3 months to get my strength back but I also gained 30 pounds back from lack of a goal.
I’m 193 now and on a cut. It’s almost been a month and I’ve only lost 10lbs. Wait… I’m sure most of it’s been water weight as I’ve been stuck for a week. Just dropped my calories from 2200 to 1700ish.
Thoughts on doing a mini cut for like 2-3 weeks as a teenager... I know I should cut while im still a teen but i was wonderin if going fom 15-16% bf to 12-13% would be acceptable just to get a bit leaner in the sommer.
What do you recommend for someone who is skinny fat? Eat at maintenance or a small surplus? I want to add some size i feel like i am still lacking in certain areas like my arms, legs, and back. But i feel the effects of the weight gain already i weigh about 221 at the moment.
Check the video I made for skinny fat people
@@NaturalHypertrophy alright cool thank you
Sorry if it's a Dumb question , but what people actually mean by saying (Lower down the volume or increase the volume) ..
like ye i get the Volume is (Reps x Sets) .. but do u mean Do fewer sets ? (instead of 6-10x4 i do only 2 sets maybe ) ? ..
or do u mean Lower the actual reps ? .. but that will increase the intensity window if i am gonna do 2-5 instead .. specially not gonna be good for isolations ..
or maybe remove some Variations ?
i am doing Ur Novice program and starting a cut (cause too much fat 26-ish% ) .. and if i removed Variations i'll end up Squatting & Deadlifting once a week ..
The three things you mention are valid means to lower volume.
Check out the other vids in the nutrition advice playlist before starting your cut, it will help
How has your cut gone?
@@ammar-nx8sg Bulk* .. HAHAHAHA if u know what i mean
@@Abdo.R.Mohamed I don't get what you mean lol
@@ammar-nx8sg the cut didnt go well at all i mean it turned into a bulk haha . Back then i went from 90kg to 68kg now after i guess 3 years maybe i am now 88kg again lol ..
Hey last time I commented I was around 230. I'm at 219 now. I haven't done anything different other than incorporating more supersets a d giant sets into my program. But being at 5'6 is a pound in a week or two going to derail my gains or should I do the maintenance. Because I'm still pretty fat ahaha
Since you don't seem to be forcing it I suggest you keep it up
@@NaturalHypertrophy alright thanks I find your channel to be a great help in my lifting journey. Keep up with the Ments and programming information. A true diamond in the rough
If you are still quite fluffy, you can probably lose weight a little quicker, but I still wouldn't crash diet. Track calories, try to keep your activity up, record your weight, and look in the mirror to see if you are on the right track!
@@dblifts8887 no doubt I’m still fat af haha but I am trying to lose some weight. I’m at 210. Now since last posting this.
@@DisgustedJerimahas update?