We derive our fuel source from the foods that we eat and for bodybuilders, it is important to have fruits, vegetables and other foods that contain valuable nutrients. This involves tracking your macros and the timing of when you consume your carbohydrates, protein, and healthy fats. My Core de Force Results: Is It Suitable For You? Lastly, never starve yourself lean. Give us a typical day in your cutting diet: What may work for one may not be as effective for the other. Stick with these healthy fats and you will be a machine during your cutting diet! So far, we learned that each of us requires a given number of calories daily, to maintain weight and proper functioning. Here’s a quick summary of your macronutrient breakdown on the ultimate cutting diet: You want to make sure you are keeping your fat intake very low during your high carbohydrate meals. Good idea, that way I get the same amount of meat just less bread. Your email address will not be published. This article is going to break down a bodybuilding cutting diet. In the evening when you are not so active, start lowering down your carbohydrate intake and just focus on eating vegetables. You should also not forget to eat vegetables as this will give you the fiber you need in order to have enough nutrients and lower calories. Avoid Catastrophising Cheat Meals. This means that you want to consume healthy fats that boost your hormones and provide your body with omega 3. But how do you do diet for cutting? This is because insulin serves as a nutrient activator. The opposite holds true for protein intake compared to carb intake. A good rule of thumb is that you want to consume about .25 grams of fat per 1 lb of body weight. So, the one of the primary elements in cutting up diet is for you to know the right timing as to when and what types of food you should have.The key is to consume food in smaller portions like for instance you can eat about 5 to 6 a days. Believe it or not, carbohydrates will play a very important role in our cutting diet during our training days. For fats, choose healthy sources like oils and avocados, with a small amount of saturated fats from meat and dairy. Whether you are into bodybuilding or any other kind of training, if you do not adopt a healthy diet, you wouldn’t be able to achieve the optimal results you want. What the Research Really Shows. This can be broken up throughout a pre-workout meal 1-2 hours before your workout, a post-workout shake directly after your workout, and a post-workout meal about 1-2 hours after your workout. This is the winning combination so you are able to both keep your lean muscle mass and quickly burn fat. Healthy fats are also known to regulate insulin level in the body. Whole Grain Bread. Here are some helpful tips to keep fat loss on track on a cutting diet: Choose more fiber-rich foods. The majority of them digest faster than complex carbs so they are best used in the AM or pre and post workout. *These statements have not been evaluated by the Food and Drug Administration. When it comes to maximizing your lean muscle gains while cutting body fat, you need to follow a strict diet and training regimen. A slice of whole grain bread topped with honey or slices of boiled egg is one of … This would be an ideal meal that would feed your body everything it needs to maintain lean muscle mass while keeping insulin at bay! You will consume the rest of your carbohydrates in about 1-2 hours following your workout in the form of slow-digesting carbohydrates. Rice. There are healthy and unhealthy ways to approach bulking. These will maintain your post-workout anabolic spike and will replenish your muscle glycogen so you can train at the maximum intensity the next day. Timing is also very essential in cutting diet. Fiber-rich carb sources like non-starchy vegetables tend … The key to burn fat is attributed to low insulin levels. Questions? The best and healthiest option for your client is to eat for clean bulking. But, there are three common body types (We’ll get to that in a few) we must take into account when constructing the perfect diet plan which are ectomorphs (Skinny and lanky), mesomorphs (Naturally muscular), and endomorphs (Carries more body fat). There’s a big difference in filling up on nutritious homemade meals or eating junk food all day to hit your macros. For example, if you are able to train harder than most and get awesome sleep, there is no reason to think you can’t build some lean muscle mass while following this ultimate cutting diet. Stick with these healthy fats and you will be a machine during your cutting diet! Cable Kickbacks | Work On Your Glutes the Right Way! Drinking post workout shake is a good way to hasten muscle building. For the rest of the day, it is strongly recommended that you consume lean proteins and healthy fats. Your email address will not be published. Most people find that counting their calorie and macronutrient intake is easiest when using a nutrition tracking app, but that’s down to personal choice. And your workouts and nutrition choices should work synergistically to help you reach those goals. You will peak in about 8 weeks following this diet. It also was what gave me the self-confidence and assurance within myself both physically and psychologically. But especially during the cutting phase it will give you a feeling of fullness, less hunger and faster fat dissolution. People doing clean bulks often consume rice, pasta, lean chicken breast, lean turkey, steak (with all the fat cut out), non fat milk, cottage cheese, fruits and many other healthy foods. Copyright © 2016 - 2020 by constructmuscles.com, Diet for Cutting in Bodybuilding: How to Achieve the Best Results. AstraGin: Absorption and Protein Synthesis. Keep in mind that the goal of maintaining our lean muscle mass and having the energy for maximum intensity workouts is crucial for success on this diet. Egg whites are rich in … https://www/jackedfactory.com/ultimate-guide-bodybuilding-cutting-diet/, https://www.bodybuilding.com/content/plan-your-perfect-shred-5-steps-to-better-cut.html, https://www.livestrong.com/article/519332-diets-for-the-cutting-phase/. These healthy fats should be in the form of raw nuts, raw nut butter such as cashew, almond butter, peanut butter, avocado, olive oil, coconut oil, chia seeds, flax seeds, and as a by-product from consuming whole eggs and wild-caught salmon. This is the ultimate cutting diet and will give you tremendous results without sacrificing any of the lean muscle gains that you have trained so hard for. Your protein intake should be spread throughout the day as you typically don’t’ want to consume more than 40-50 grams of protein per meal. If you are losing more weight than this per week you are LOSING lean muscle mass. If going to subway I would choose a 6 inch double meat if cutting. During your cutting diet, you want to keep your fat intake very low, but high enough to maximize testosterone production. This means that you will consume a simple sugar in the form of maltodextrin or dextrose along with your fast-digesting protein. If your training intensity suffers and you are not getting proper sleep, then expect to see slower results. This results in an approximate net loss of 3,500 calories per week, which equals 1 lb of fat. For instance, have your meals come from protein sources especially in the morning and later afternoon, you can focus on fat and protein rich foods. Your email address will not be published. Lets first address the main issue with most cutting diets. TEST PM - Sleep Aid & Testosterone Booster, Ultimate Guide: Bodybuilding Cutting Diet, maintain all of your lean muscle mass while slowly losing body fat, while keeping all of your lean muscle mass after 8 weeks of this regimen, a scientific approach to maximizing your fat loss, elevate your metabolism through advanced training strategies such as HIIT, This will maximize your energy levels and maintain your lean muscle mass, after consuming a post-workout recovery supplement, a fast digesting protein source such as whey isolate, Do Multivitamins Work? You can combat these issues by eating more lean protein and vegetables, as they’re harder for your body to convert into fat, and protein has a satiating effect. It’s Possible! Some people would add fruits in their diet while there are others who would completely cut out eating fruits. Fruit—All fruits are great but some are better than others for different reasons. Your protein intake will be essential if you want to maintain all of your lean muscle mass while following this cutting diet. One of the healthiest ways to start the day is having two egg whites. This is why we need a scientific approach to maximizing your fat loss while keeping (and in some cases building) lean muscle mass. And yet, there are instances when we tend to eat too much carbs and we do not get to burn them, the result is they turn into body fats. Since the body needs carbs to serve as fuel especially when you need to be active and you need to use energy, you should know the right timing as to when you should have carbohydrate rich foods. Your ability to build lean muscle mass while on this bodybuilding cutting diet will depend on a number of factors. Notify me of follow-up comments by email. 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