Why Cutting Gets Hard
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- Опубліковано 12 жов 2021
- Are you trying to get super lean or shredded?
Here's why it's so difficult.
Note: This video is for SERIOUS weight loss, not just being an athletic body fat that's generally easy to maintain year round.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#Shredded #Fatloss #Weightloss - Навчання та стиль
for me the hardest thing is the strength loss when cutting, its very demoralising
Yeah especially when you just came back from a bulk.. filled with PRs.
Make some new PRS like Rep PRS, do so much Reps you possibly can. Maybe you did before 50 push Ups and now you can 70 or 80.
Change your style of training but not completely. My English isnt the best but I hope you understand what I mean:)
Definitely. This is especially true when it comes to the bench press. I’m so close to benching 315 for 8 reps that I do not want to cut any time soon. The good thing is that you can increase your weighted pull ups, do more weighted on the weighted pushups, weighted dips, and other weighted body weight stuff.
@@AlexLeonidas how do i cut without losing muscle size ,my last cut i lose a lot of muscle and fat
Thats just ur ego getting hurt because u want other people to think ur strong
Cutting out the extra or unnecessary snacking is absolutely key, & can be difficult for man people because it requires behavior & habit change, as well as some planning to come up with healthy strategies on how to stop or avoid it.
As a man person I can attest this is true
Cutting is physiological and psychological easyer if you create caloric deficit by burning more calories than consuming less calories, if you keep your carb intake not too low you can keep your workout intensity high, cortisol levels low, you have more energy and you can recover quickly, also your muscles are less depleted, you can keep your strength and muscle mass, so until you hit singel digit bf create 300/500 cal deficit by doing cardio and weightlifting workouts
1000%. I only lose weight when i do cardio. Im the type of guy who can eat a horse everyday. People say its 80% diet but have zero idea how much exercise helps. What it really comes down to is that small range of calorie differential. If you eat in a 500 calorie deficit per day, and cardio allows you to burn 500 extra calories, you will lose fat twice as fast as if you were to just sit on your ass. People say “its just one donut” but when youre already only eating 2000 calories a day, 500 is a BIG difference
carb backloading
@@T.R.A.I.N.I.N.G. its legit but you still should do cardio
@@mastertrey4683 yes and do potty after the cardio and before eating
I 100% agree , this is by far the best way to cut , I still cut calories but not by that much , instead I try to walk a lot more . And it works like a charm .
the tip you gave about making the plate mostly about veggies is a game changer, literally eating 400g of vegetables may have to shit more but im always full
Haha that's the way bro! I do the same thing, around 400-500g per meal and it makes such a difference on appetite.
Gotta make the toilet earn its keep
Bad idea m8. You’re gonna wreck your gut. Eat more satiating foods like chicken and fish.
@@captainaesthetics Vegetables are very Satiating and easier to digest. Meat is the best source for protein however it takes way longer to digest and hardly contains any fiber.
100% bro. I take a shit 3 times a day sometimes due to eating so much fruits and veggies.
Yes! Thank bro, the timing of your topics of discussion are impeccable. About a month and a half into my cut and have seen good progress...but I started thinking "this is good enough" yesterday. IT'S NOT. I've gotta keep going for the long haul.
I’ve learned about all the points you mentioned but your perspective and delivery was the most motivating I’ve come across, thanks!
This video resonates with me so much, when i got through a cut back then, i kept counting the days left before i back to bulk, i remember when i came home after playing 2 hours of football, went straight to the bed starving because i had no more calories left to eat, but learnt so much about discipline and consistency
Your passion is unmatched🙌🏻
Thank you for the wisdom brother
4 weeks of cutting left, really needed this. Thank u so much 🌼
Agree with everything you said! When I used to lift at the gym, seeing the lift numbers drop was definitely demoralizing. I have since switched to high-rep calisthenics/yoga and with these disciplines, losing weight makes the movements easier and lets me load up a weight vest. Definitely helps the cutting morale
You added mad lighting techniques though. Still look great. I use a lot of your advices and I thank you for everything you put out which is quality content.
Looking great Alex and also huge congratz on 250k ! 👍
Excellent video. Everything is on point. Thanks for giving no bs advice for natural lifters.
Best fitness channel out there!
Great video - every cut is hard no matter what - like you say right at the end it’s breaking the habit of instant gratification - applies to so much in life - if you can’t resist the urge and know it will pass - you will go a long way toward whatever goal you set in life
This is so far the best video I watched !!!!
Dude, just amazing and such an awesome share of your journey.
solid video, lot of good advice. i'll be cutting soon , keeping a tracker on an excel spreadsheet which i can also graph by weight and date, but i'm so focused on getting my lift numbers up i find losing my gains more hard to take than losing body fat.
Just when I needed it most. I have been dieting for just over a year and a half now. I have lost 100lbs and my calories have gone from 2400 down to 1700. I am struggling. I have been unintentially consuming more calories and maintained for the past 10 weeks despite the mindset that I am "in a deficit" I have now decided to take a diet break and maintain for a couple of months just to give my brain a rest. Ready to hit a cut to get rid of the past of my excess weight. Thanks Alpha.
Don't lose sight of the fact you've already made so much progress. It's perfectly normal to have those struggles after 18 months straight in a deficit. Plus physiologically you likely need a diet break too. Also, don't panic if you gain a few pounds during the first couple of weeks eating at maintenance - it's almost all water and will go away as soon as you resume the cut. Well done and get at it!
Congrats man that’s awesome. 100 lbs is a lot of mass.
Thanks for the comments. Means a lot. I do sometimes forget about the progress made but we are our own worst critics.
Congrats bro that's some solid progress. Treat yourself now and again it'll help
Keep going man, it will be worth it in the end!
Last couple minutes were important to watch and listen. Struggle so hard with caving to cravings that end up being multiple days or even weeks of poor eating after putting in a ton of work. Gotta block those neuropathways and exercise the discipline and discomfort. Great video as always, keep it up.
Yes more content like this! Extremely informative and helpful man!
The last few minutes hit hard. Great video.
Hey Alex, I just wanted to ask if we will see any q&a videos or livestreams in the future. Keep up the grind bro!
More relatable rants and content like this
Wow this was so motivating. I'm 5 days into my diet, I've been "bulking" since February and I'm ready to shred down!
Handle it bro. You got this.
Dude I’ve slow bulking for 1 year 3 and a half months. This cutting stuff is new to me but I really want to go down in body fat %. I feel that
All I can say is that the times I recall being my leanest were when the focus was on extra cardio with minor attention to diet. When I cut back/out the cardio and rely mainly on diet, it’s like slowly chipping away at my body and mind. But this of course is just how my body works, for other people they’re better off with minimal cardio and less calories
Thanks for the motivation, great content.
Had to revisit this for Motivation
You're looking great man awesome gains 💪
Sheeeeesshh looking diced bro. 💯🔥💪
Seeing this 4 days into my annual winter cut, god bless you Alex 💪🙌
Dude you look absolutely mental. Also your advice on weighted pull-ups are making me get substantial back gains. Keep up the good work man🙌🙌
Mental? Why you say that?
@@wesleygaitan he looks incredible, it's a compliment
I made it to the end, and I must confess that im not those extreme fellas. I'm satisfied with 15% body fat. Being lower is nicer, but not worth for me. I envy you all who can actually do it 👍🏽
Bodyfat is for largely determined by genetics. I‘m currently on a bulk and am around 12-14% bf with visible abs I don‘t train. After 3 days of eating to my appetite i my abs were way more visible. Downside is I have to stuff my face until I nearly have to vomit only to gain a tiny bit of bodyfat. Used to be 185 cm and a bit less than 60kg.
@@guntera3845 im 173cm 75kg. Currently around 18-20bf % im just doing maintenance calories had enough of the cutting bullshit. Ive always been thick boy so i dont mind it.
@@valitsemllaluokanavahyvaks3556 lol literally the same body composition as me. how do you do
Great content ,keep it coming !
Looking good man These videos are great
Yeah, it's saying goodbye to those maintenance/surplus cals and saying no that's hard. Easier to settle and say this is "good enough" and have flexibility. Good point about how every time you eat those foods, it makes you want to do it more. There'll always be another event, celebration, cake to stuff your face with, it's saying no to them consistently and getting to the goal that's hard. Aside from the physical hunger, that mental hurdle is the biggest one.
Hell yeah, awesome video
Very motivational Alex
b-roll of pelican curls got me interested, u been using them more often bro? ur arm progress would be real helpful to look at for guys who may have average genetics to see that someone with possibly worse genetics can get it done. Keep it up!
hey alex, you should definitely upload a calisthenics leg workout! interested to see how that would play out
Holyshit he looks fantastic
Learning how to say no! I like this topic if you could make more on it that would be great. Great content Alex as always 👍
Love you Bro💪🏽💪🏽💪🏽
looking insanely good
Went through the exact same issues while I was cutting, thankfully its done and now I can finally lean bulk and hit some proper PRs.
My man
Nice profile pic
Love all your content man !! Best on UA-cam in my opinion !! You still plant based ? Just curious. I started the vegan/plant based life in 2015! Love it still !
Reason 1
My Deadlift goes down and I start getting paranoid about my strength lol
Then the bench BRO will suffer
Greetings from Greece my man ...keep up the good work....
Much love my Greek brother!
Whenever you wanna come you re welcomed !!!!!
My friend... we re everywhere!!!!
Alex looks super good.
You’re the only one who can rock a red shirt ! Much love brother
Great video. Thanks man!
Diminishing returns
Im also of mediterranean descend and I totally have that pasta addiction. One thing ive done, other then switching to whole grain is swiching from lets say "pasta with mix veggies" to "mix veggies with a little pasta". Usually pasta is the main component with stuff sprinkled around. Well one can make mix vegetables, some protein and sprinkle some pasta around, just a handful. Its good.
I feel you on that brother!
You look amazing Alex
For me hunger isn't the issue eventually you come to Peace with it the crippling energy levels is what I hate
That’s where I’m at now… have just enough energy to get in the gym and keep up with my running a tad, otherwise I feel like a sloth
True, I'm only at my 2nd exercise and I'd already be exhausted
It would be cool to hear about your lifting numbers and intensity and such by the end of your cut.
I started off at 120kg on 18th March 2021. Age 27, 6ft2
Calorie intake: 1400kcal to 1800kcal
Cardio: 30 mins slow walk / day for the first 2 days. Bumped it up to 2 hrs for following 2 months. Then 4 hrs....then 6 hrs, sometimes 8hrs.
Currently at 77kg. / 20% bf
Calories intake: 1400kcal - 2000kcal
with 3 to 5 hours of slow walking per day. Estimated calories burned: 200kcal/hour.
Some days where imperfect, fell of my diet a couple of times...the secret is to get back on track right away (not Monday).
Target weight is 70 to 72kg. It's a long process. When the constant hunger hits, learned to make better food choices to suppress hunger.
Derek mentioned this in a video, but you could potentially give yourself an edge with curbing appetite, if you try to incorporate lean asf meats, since they can take a while to chew. Or ig, incorporating jaw training, where you're just chewing on a jaw piece for a little bit for curbing appetite. Essentially having a chewing stimulus to make your body think that you've eaten.
Πολύ καλό αδερφέ μου. Δείχνει καλά! 💪🏼
Man that is some hard truth. I just want 10 pounds less, been struggling for 2 years now or just not being real about saying no and being uncomfortable.
For me the biggest thing is trying to keep your gains or even make a few more while in a small deficit. Not only do you now have to incorporate LISS cardio, you likely have to increase the volume and intensity of your workouts to barely eek out any progress. Your day revolves around your workout. It also becomes very demotivating seeing the numbers stagnate (or even drop) and seeing the RPE increase week after week. You also have to be surgical spacing your cardio far from your workout, ensuring your sleep is perfect, and not going too crazy with your cut. Best part is the social aspect where everyone makes fun of you because you’re always taking in mostly protein based meals because the total calories for the day are so low and your 1g/1lb protein to body weight is so high. Oh and did we talk about feeling lethargic? I understand why it’s SO attractive to do low dose PEDs and make the whole process so much easier… staying natty is depressing sometimes. You’ll see guys only 2y in the gym looking way better than you.
We're all going it make it, brahs.
The struggle is real. Mike Israetel (Renaissance Periodization) has my favorite lectures on this topic, but your advice is good and aligns well with the RP protocols. 👍
Best video yet ...
Gosh its weird seing you this lean. Fucking awesome you can See a difference every Week or two fucking Machine keep going brooo
This vid is incredible…. Especially the last few min 😎
all of his cutting segments i have on repeat while im cutting lol
watch "appetite control 101" as well, if you haven't
Is this workout is good for hypertrophy:
Weighted dips
Overhead press
Weighted push ups
Decline push ups
Laterial raises
Triceps extensions
Never really had issue cutting (barely going below 2k cal), because i always do everything in my power to be busy or to occup my mind with something (sometimes video games, but rarely). Doing a bunch of LISS cardio helps a lot to eat more, tbh! And i already achieved single digit BF% (estimated around ~7-8%)
Hey Alex. We would love you to have a tour of your home gym so you could show us your equipment and tell us what you recomend to buy or not to buy and also where to find some of these things.
Best regards from Sweden
One thing I've noticed helps keep me motivated instead of binging is getting new gym clothes or supplements or whatever. Slowly. Just to have something fresh to look fwd to instead of going out and buying an extra meal outside....
that tip of popcorn from greg doucette, helped me alot too !!!
you don't fall for snacks etc like that aswell.
Bro the popcorn is such a game changer 😂
@@AlexLeonidas exactly, a whole bag and you take your time to eat it all. you get "full" and don't have to fear of eating snacks. such a game changer for sure hahaha
Looking good bud
looking sick alex
No one here is mirin' Alex's great cut! You're ooking fantastic king!
hey alex, can you share with us how you trained during your cut? i mean how do you managed your volume, strength etc. . Is it exactly how you would train during a bulk? what is the difference when youre training for a cut than training for a bulk? would love to hear that
I love that "nooo" at 1:12
It's what I think when I hear someone telling me they've stopped eating carbs, haha
My favorite thing to do is get around 10k steps a day just walking around. Very little fatigue, more energy for the gym, and can keep eating a little more to keep more muscle. Every time I start getting more steps I notice the weight falling off!
Can you make some videos on neck training again? How often do you train it these days
Definitely gonna keep this in mind when I finish my bulk.
It'll be a few years, only 17, good to have the info before I need it.
Edit: dang, just watched the end, that was a major confidence boost, I'm hitting 160 in a few weeks for sure now.
Liked the video faster than last time
cutting weight for me so just so easy to a point where my recovery is really hindered.
3:55 absolutely yes
As long as you are performing the way you love life
G'day Alex,just wondering why are cutting now?You guys are going into winter,wouldn't you rather wait for spring? Just curious mate.All the best from Perth Australia.
HOOLYY FKK!! Bruh you look amazing when shredded
On my first cut, I started around 185 lbs . I cut down to 140ish all in the matter of 3 1/2 months, the level of discipline I had was outstanding because I don't know if I can do that again. Mind you I'm 6'1. Getting shredded is unnecessary now.
Hi, what do you think about doing bodybuilding/powerlifting alongside training mma? I train mma 5 times a week and gym 2 times a week. Do you think the 5-2 ratio is wise? How would you balance this?
I often fall into the trap when I get deeper into a cut where I will progressively increase cardio duration and intensity. That increases my appetite exponentially. I have to remind myself the balance between hunger trigger and cardio effectiveness.
Good video!
Apply topical fenisteride(side effect free) with minoxodil. I know you are ok with getting bald but that is so till you lose all your hair. Good content
Wonder if Greg's gonna do a video on this haha. Popcorn is really an underrated cutting food item though
I had been staying away from it as it's "junk food" but started eating it again after Greg's suggestion. As long as I leave room for it in my calorie budget it certain does fill me up for the rest of the evening.
A really underrated hack is to create maximum distance between yourself and your favourite foods. When i cut i spend the week or two before eating the food in my house which i know i will want when cutting. If there is a multipack of crisps in the house, i.e. a food option that is very tasty and consumable instantly in a pre-prepared portion, i will probably end up eating it. When it's just a load of tastless tinned food such as beans, tuna etc, frozen veggies, frozen chicken, bags of uncooked potatoes etc in the house, you are just not that likely to go to the trouble of preparing these things from scratch if you are tempted by any off-plan eating. If things get hard i will even get rid of the spices and herbs, salt and pepper, butter etc just to make the opportunity to binge as awkward as possible. And when leaving the house for a walk or something, if you don't need your wallet leave it at home so you're not tempted to buy any instant food.
Before you know it, procrastination/boredom eating are a thing of the past because there's just not that much pleasure in eating really basic foods, and when you put up barriers so you need to actually expend quite a bit of effort to make the foods somewhat edible, your binging tendencies will PLUMMET. Simply by freezing something you will now have to unfreeze it before eating it - boom, there's an easy barrier right there - you can't binge on something you can't even chew through.
Spot on 👌💪
Would love to hear mor info on cutting. Currently trying to cut and feeling the appetite grow more while I eat less.
Eat more Rice.
Eat high fibre and don't cut good fats. Protein isn't as important as it's made to be. I see plenty of people hit crazy protein numbers and completely sacrifice other things like fibre and vitamins/nutrients. Let's say, you have a very good, balanced diet, you'll get more out of it. People don't seem to realise that, and they super focus on hitting protein goals. It's very much overrated to eat a f*ck ton of protein.
I’m a Registered Dietitian, you don’t need to lower calories when stall unless a huge weight loss has happened (around 8-10kg equates to around 200-300 kcal less lost in BMR) if weight stalls you and you are sure you are 100% percent strict accounting for everything. You gotta do diet breaks at maintenance for about 3-4 weeks or even more, energy preservation mechanisms will stop, you can even have your lowest weight at higher calories and you avoid cutting calories which add extra stress. Chris bum stead was at that low because people don’t know what they are doing and because they strive for excessive fat los per week, also need to “make weight” since steroids increase water retention and fuck up with hydro electrolytic balance. I got to 9% (real 9% at 83kg 6,0 feet tall. My lowest calories were 2400, 4 days per week gym and other 3 days 10k steps that’s it.
After you are lean af you need to do a metabolic rebuild phase where you fill up and look lean and full af. So just clarifying that up. the leanest I’ve gotten, I got there by eating the highest calories I’ve ever cut on.
Even if you are in high calories while cutting, the body fat percentage itself, not the calories, is what will make you suffer and stick to the diet, it’s the body fat that causes the stress not necessarily the low calories, you might be absolutely starving at 2.5k calories. Cutting calories further would only exacerbate that.
I'd like to learn more about this. Do you have an article on this particular subject matter or one that you recommend?
@Blades O Grass probably cause you are doing too much, you can either train hard or train for long, I would advice against a 7 day split, you might be accumulating too much fatigue and stress, hence the extra hunger. Metabolic building is a period where you reached your maximum leanness or near. And then you go back to maintence raising mainly carbs and keeping fats low, you will eventually start to train harder thus increasing expenditure thus you can eat more, and the cycle repeats, if you do it correctly not only you will balance ghrelin and leptin preventing rebound but you will look your fullest and your leanest since glycogen and intramuscular triglycerides are replenished. If you were to let’s say compete, ideally on stage you should be eating more calories than what you started cutting at or even your last maintenance. The leaner you are the more calories you have to be consuming compared to when you started cutting, not the other way around. It’s an inverted grafic between body fat and calories, lean equals more kcals or a 300 kcal deficit from your true MAINTENANCE (not the one you think decreased just cause you stalled), at MOST not even 7 days in a row. fatter equals the ability to go low in calories cause hormones will let you. Or else you will never get there or at least look good at a very lean Bf%
@@ResistanceQuest it’s a recompilation of many things and articles over the years. There is great info but sadly you need to be part of the “international society of sports nutrition” to have access to the articles. I would still recommend you look menno henselmans and Éric bergs work to have a small context of how it’s works.
This needs to be higher up. Taking breaks to recover your metabolism is essential when cutting as a natty.
This is a really good comment, good job
The struggle and discipline described in this video is what it takes for me to hit 20% body fat.
Some people are metabolic monsters, my body is constantly in hibernation mode.
Are you sitting down all day when you're not working out? Track your steps? Accurately tracking calories?
@@ProFow Mostly sedentary, but for some guys that doesn't matter.
@budthecyborg4575 metabolism does make some difference but your giving it way too much credit
@@nathanghazi7235 All the 2,000 calories per serving weight gainer supplements say otherwise.
@@budthecyborg4575bro u are coping hard
Thumbnail is looking saucey
Hey Alex, can you please do us a favor and make a vid about wrist pain while push-ups Or handstands and the fix for it.
Thank you coach destiny.
Can u do a eloborate a video on reverse dieting on how to maintain the current body fat of ours.
Your brachioradialis has to be one of the most underrated features of your current physique. You'd be a monster with a bigger neck and traps.
Reverse curls for the win, I even do them on the preacher bench these days, such an underrated exercise
@@apolloniusbeitsman5444 agreed, any bigger and they'll ruin the flow of his physique from the front
hes had em bigger just hes cutting, they inevitably get smaller... i think his traps are huge, id say they look gigantic in person
@@youssef2575 Now that you mention it, his traps are pretty huge haha.
Nah his traps are already big as hell. His neck just got smaller from the cut.