What's the fastest you can cut without losing muscle? 

Ice Cream Fitness

Mario Tomic so if I'm 168-170 about 12%, how much should I eat?

He literally just told you.

Ibrahim Tastekin I have no idea what the fuck 0,5% means smartass

@@ryancrules623 holy shit lol

Lol

I would like to hear an answer to this as well.

would also like to hear gregs opinion on this, I am in the process of cutting down to single digits in the hope of better nutrient partitioning when I bulk

If u dont even have a shadow of ur 4pack abs its time to cut man, u can still gain decent amount of strenght and some muscle if u bulk, but u gonna lose all/most of it anyways later durning long and nasty cut phase, u dont want to cut for many months nor cut fast, thats why its smarter to not go over 15-20% bodyfat if u want to cut later and keep reasonable amount of muscle. Its all different for ppl who dont care how they look and only focus on strenght, but for ur average person its not smart to bulk once this bulk gives u mostly fat- u simply get fater and fater then. I went tru over 6 months cut and its pure hell man, never again ;)

I agree whole heartedly, if you are a male and your BF is over 15%, you should cut, female if you are over 25%. I'm a male and currently around 25-30% BF, it sucks but that is the only way you can make progress in your appearance.

Volume is the amount of work done by muscles. Work is equal to force applied to an object, multiplied by the distance the object moved. at 75-80% you are going to require much higher force to overcome inertia and gravity to then move an object a distance. at 50-60% the force required is lower, so assuming the distance the weights travelled are the same, then the person doing the heavier weight will be doing more volume which leads to more strength and hypertrophy gains as far as my understanding goes.

19x15mins - you seem to have a lot of spare time! ;) Schoenfeld and I think Henselmans did a review about pause times between sets. Summary is that even for hypertrophy, it may be better to rest long enough in order to regenerate and manage to train the most volume in your training session - you wont be able to do that if your rests are too short. So MC sure is a good idea - but not DURING resistance training. Better do your MC via other training. Interestingly, another study found that its ok to self-select the amount of time you need according to your estimates - most people will find the right amount automatically.

Best way I've found for legs is walking, upper body maybe boxing or jumping rope helped a lot. Also l carnitine helped my recover too. Ice baths would help but really impractical for most people. Doing hiit exercises sometimes makes It worse I've found, like trying to relieve soreness from leg day with sprints made it worse lol

Fiber plays an important role in digestion and over all intestinal health which will effect your nutrient absorption. Since fiber is found in carbs, yes the type of carb is important, but maybe not in the way you're intending the question. Whole food carbs like sweet potatoes and fruit have more fiber than say white bread or sugar. They also have a snap amount of protein along with vitamins and minerals.

One way fiber containing carbs does directly effect your question though is that fiber has a much greater satiety factor than refined carbs. So 300g of fiber containing carbs will make you feel pretty full, where as 300g of refined carbs may not even register on your stomach as having eaten. Not to mention 300g of refined carbs would be an exponentially higher amount of total calories than whole food fiber containing carbs.

+CarbedUp VeganMuscle good advice. One is always better off sourcing carbs from whole foods and paying attention to micronutrients, especially on a cut, because it affects your body's ability to recover.

@@benwalker7218 exactly, really doesn't matter the gi of the carbs but mainly the micronutrients value of your diet, also fiber.

If you ask ten people to tell their experiences, 5 will say that the x muscle will grow with high reps, the other 5 will tell you it grows with low reps - and subjective experience is a bad indicator anyway. Greg talked about fiber types some days ago (watch his vid). Summary: Not important, little differences. There are some other points why some movements are more suitable for lower or higher reps than the effects themselves: its more about side effects, like too taxing cardio effects with high rep compound movements like DL and squats. Or these same compound movements being much more suitable for max strength training than isolation movements. But in terms of inherent effects on hypertrophy (the "magic" rep range bros are talking about all the time: "dude, my arms got bigger with high/low reps) - its all nonsense.

Just to add to that (Cause I agree). If you're training calves (Just to take the other side of the spectrum, and because everyone wants big calves) the ROM will be short, and therefore the TUT will be too low with low reps (not taking tempo in to count).

Its associated with muscle fibers, if particular muscle has more white muscle fibers means speed/strenght/explosive training, if muscle has more red fibers its better geared towards endurance training. It is very individual and genetic, here link to the article www.bodybuilding.com/fun/drryan3.htm On a general rule for losing fat its better to focus on compound movements with barbell and do accesorry movements(like biceps curls) after, that way u spend more calories coz u train bigger muscle groups first.

i find form goes out the window when trying to cut and complete high volume compound movement based programs. i can still do triples with 90%+ when cutting. the idea is to avoid training when gassed out, rather to burn energy reserves during the recovery.

8k

Because its much harder to gain muscle than to lose fat. Especially the more advanced you are, the incredibly longer it takes to gain one kg of muscle compared to losing one kg of fat - so it makes no sense of speeding up fat loss even further only to lose muscle mass in the process. Better preserve your muscle mass as well as possible!

***** alright, i just feel like whatever muscle is lost during a cut is gained back really fast, but i guess it doesnt apply if you cut hard and lose more muscle the necessary.

@hooplehead101, this is not very clear cut. There is the notion of muscle-memory. Therefore, muscle lost during a cut will be very quickly regained during the bulk phase. So, the solution to this is not at all obvious.

+SteelBlueVision Good point. I think muscle memory could indeed attenuate the problems with a too rapid fat loss. Experience says its still much slower than avoiding losing too much muscle mass in the first place. Add to that that harder diets are harder to adhere to (even if milder ones take a bit longer) and harder to implement in order to minimize health issues, id prefer to suggest more controlled diets most of the time for most clients.

Yeah you're losing weight and expecting to keep making strength gains isnt going to happen. It happened in the beginning because of the new stimulus of weight lifting. Newbie gains will happen no matter what you do with your diet. I'm sure you've figured that out over the last 2 years.

maybe knee wraps giving them a faster ascent out of the hole?

Practice, Programming, Knee wraps or sleeves. Of course that's my simplistic answer.

Kian19870 yeah, might be

PwntsRocksU thanks man but i dont think that any kind of programming or practice can fix a ''grindy'' squat if your technique is dialed in

A kilo of fat is ROUGHLY 7700kcal, so for .7kg/week, that would be a weekly deficit of about 5400kcal, or 750-800kcal deficit per day (so eating around 2200-2250kcal/day for you)

Thanks a lot Greg!

Ummm you gain it very slowly if you maintain your calories. The fastest way to gain muscle and very little fat is the bulk with a 150 or 200 calorie surplus. Aiming for .5 to 1 lb of weight gain a week depending on relations to your training levels.

You mean recalculating your energy intake if youre counting calories? Well, you must! At least with any significant weight loss. Thats exactly the old story of people claiming they have destroyed their metabolism and dont lose weight aynmore when in reality they simply weigh ten kilos less now and thus need less energy - but continue to eat the same amount of calories as before the diet. No wonder they dont lose any weight...

I was actually referring to the formula that he stated in the video, which is BF%/20. Since after two weeks of cutting my BF% would drop, therefore decreasing the upper limit of how much weight I should be aiming to lose a week. So I was curious if this recalculation should be done monthly in order to ensure an efficient cut or if it doesn't matter all too much (since in general were likely talking about a difference of .1-.2lbs).

Well, if your BF % goes down from 20 to 17% within a month - the percentage of body weight that you could lose per week also drops by 3/20 or 15% - your decision if thats worth adjusting. As it takes ten seconds to calculate - Id say yes. :)

42.

I believe that 3500kcal number is based on a study where scientists took a pound of human fat and measured the kcal.

I thought they took a gram of each (protein, carb, fat) and burned it. Each one resulting in p = 4kcal, c = 4kcal, and f = 9kcal. I am confused which is why I posted. Edit: in the above I meant 4082.328 calories per 1 pound of fat (not gram lol).

Mark Danforth Human fat tissue is only 87% fat, so if you take 1lb = 453.592g x .87 ~ 395g is pure fat. Therefore, 395g x 9kcal = 3555kcal. hope that helps!

Got it, thanks for the explanation!

That's based on the actual paper itself. Alpert (the researcher) has since said he messed up one of the calculations, so it's closer to 22kcal/lb.

oh i see i see. last time around i did 31cals/lb and it was alright. Thank you for this series.

yeah cut. Your wilks will probably go up even if get a bit weaker

If u are beginnner(u are) and start training with weights( compound movements with barbel and dumbbells, not machines) u will gain decent amount of strenght and even a bit of muscle since ur body will need to adapt itself to new situation where it needs musclemass, just dont go on a very hard cut, but rather reduce ur calorie intake by a little bit and focus on eating unprocessed foods(so no sugar, no flour, no fastfoods).

Pretty sure that since he's writing in terms of wilks he's already doing compound movements.

Arceushero Lets hope so, u would be surprised of the amount of ppl doing isolation work only(or mostly) on a cut, especially if they got scammed by their personal trainer or trying to build working out rutine on their own.

20

bf%/20 = % of your bodyweight to lose per week

Are they exclusive?

Omni Focus Fitness of course

Martyns Norkus How?

+Omni Focus Fitness one only requires to hit certain number of macronutrients/calories per day while other requires hitting certain type and certain ammount of macronutrients/calories at a certain time of the day (it may vary whether it's a training day or rest day)

Martyns Norkus Well, meal timing can certainly have its place in IIFYM, especially when talking about competition and sport.

No. You can, but you neednt.