What's Your Goal? Circuit Training Programs read more. Why Choose Maximuscle Protein? What is Informed-Sport? Earn Loyalty Points. View all Articles. Cook Your Own Meals Most bodybuilders become familiar with their kitchens as a matter of necessity. Avoid Sugar All sugars are sugar, but anything from refined process carbs or fat should be avoided. Drink Caffeine — In Moderation Caffeine helps to increase alertness and improves concentration. Our Products. Related Products. Special Offer.
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Common Cutting Mistakes A traditional bulking and cutting cycle is a time-tested way to gain mass and end up looking defined. Starting a cut too late One of the most common mistakes people make is starting their cut far too late. Starting a cut too quickly Just like the point above, you can start a cut too early and jump straight from a bulking caloric surplus to a tiny amount of calories doing lots of cardio exercise.
Your cut lasts too long Reducing your caloric intake is a great way to lose body fat, but staying on a low calorie plan for too long makes your body produce cortisol, a stress hormone that increases blood sugar, which in turn leads to fat gain.
Not having smart cheat meals A good cheat meal on a cut is actually an essential — the increase of calories during a calorie deficient diet can help you keep your metabolism in check and can also help you stay focused. Not consuming adequate protein When you reduce your calories, you may end up reducing your protein too severely. Accepting lapses as failures A huge cutting mistake that lots of people make is to give up when they fall off the wagon.
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Maximuscle Promax Lean Elite Bundle. Promax Lean 6 Weeks Shred Bundle. View all Articles Categories Bodybuilding 32 Gym 2. To get bodybuilding-lean requires extreme dedication and sacrifice. As mentioned above, calculating and sticking to a calorie deficit is the first step when starting your cut. Decide on the rate of weight loss you want — usually, 0. The next step will be to look at your macronutrients.
There are 3 macronutrients — protein, carbs and fats. This is arguably the key macronutrient. Protein is responsible for maintaining lean muscle mass when cutting and aiding recovery from training. It also has the added benefit of keeping you full for longer. This is because it often takes a while to chew and digest solid proteins, which helps curb hunger hormones.
Protein also has a high thermic effect of food, meaning it takes a high amount of energy to be broken down, which is great during a cutting phase. A target of This gives us g of protein to eat each day. These are a key component for your health and are an essential part of your diet.
That means that you have to get in dietary fats on a daily basis. Without them, many metabolic processes would shut down. Fats are responsible for producing powerful muscle hormones like testosterone and for absorbing many vitamins and nutrients. Daily targets are usually set as a percentage of daily calories. Towards the end of the cut, fat intake might drop below this recommended amount for a small time because calories often get so low and protein needs to be kept high to maintain muscle.
The shorter this period is, the better for your health. To calculate how many grams of fat we need, we divide the by 9, as each gram has 9 calories. So in this example, we have 44g of fat in our diet plan. They are the primary fuel source for bodybuilding training. Many people falsely believe that you need to drop carbs to get lean. If carbs are dropped too low, training intensity will go down, which could lead to muscle being lost. Most of our fruit and veg is in the form of carbs, so they play an important role for energy, health, recovery and immune function.
To work out carbs needed, we take our starting calories minus the calories from protein and fat we already have planned. So this leaves us with g of carbs per day. This, however, is only a small part of the big picture. This diet involves calculating your calorie, protein, fat, and carb needs based on your weight and lifestyle.
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