Hypothetically, what would be the most aggressive cutting diet that neither wrecks your health nor leads to significant muscle loss?
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Hypothetically, what would be the most aggressive cutting diet that neither wrecks your health nor leads to significant muscle loss?
You don’t “lose muscle” look up muscle memory
You gain it back on a bulk even if you didn’t lift on your cut, and it only takes like a month. It’s not like you lose a lot of muscle to begin with anyway. Totally overrated.
>t hasn't even hit 1/2/3/4
Probably short cycle of PSMF. Like doing it 3-4 days a week for 4 weeks, rest of the day eating at maintenance calories.
You could just do the type 2 PSMF, with a chest meal at maintainance calories every 3rd day.
But it's very aggressive, maybe too much to stay on longer than a couple of weeks.
Well, OP did not say what is his bf%. 4 weeks are quite long once you are sub 15%, would make it shorter. If you are 20%, you can definitely manage 4 weeks.
PSMF. Ultra high protein, low fat, loads of green vegetables. Add resistance training.
PSMF is pretty brutal, would probably max out at two weeks on it depending on bodyfat percentage. Last time I tried it, I felt like death and capped out at 5 days, lmao. Of course, I did it like a total dumbfuvk - too much volume, no electrolyte supplementation.
P-SMF it's pretty standard prep for competitions or like photo ops where you need be lean and dehydrated.
Involving peds or not?
36 hardboiled egg whites
Psmr
I'm already like 12% bf but I'm trying to get as lean as I possibly can to see if I can get rid of lower back fat completely.
My approach to cutting and the only one that I have found is efficient and works for me is basically to not eat until around midnight (i go to sleep at 2-3am). At that point I fill my stomach up with nutritious food and then allow myself to have some sweets or whatever I want before bed. I train during the day, on an empty stomach, it was hard at first but eventually my body adapted and got good at using my energy reserves to complete my workouts. I barely lost strength or muscle either as I refeed for a day when I'm starting to feel truly weak. I drink coffee throughout the day to kill hunger. I also try to do at least 20-30 min of cardio every day, either walking up 100 floors on the stairmaster of 30 min of 15 incline at 5kmh.
Thanks anon.
I also want to cut rapidly but my work requires strength so I can't totally auschwitz this shit.
I want to know what I look like super lean. I have plenty of muscle but it's all buried below a sort of winter layer of dad-bod.
1.8-2g/kg lean body mass, some fat, minimal complex carbs to load for cardio. Eat up right after lifting, egg whites and bone broth / gelatin, maybe chicken. Before, a normal egg will suffice. If you're doing cardio, some rice a couple hours before (only if you're going to do LISS / LSD, sprints don't benefit from carb loading as much). If you're high BF, skip the carbs altogether and get fat adapted, only carb load below 15% BF when shit goes catabolic during cardio since you'll be dealing more with muscle breakdown at that point.
>t. did PSMF protocol plenty of times
If you do an absolute frick load of lifting and sports, keep up your protein intake to balance out higher caloric burn since that shit's gonna get cycled outta your system eventually. 80:10:10 -> 50:25:25 at higher burn rates
That shit is brutal with cardio you have to push protein up to like 1.3-1.5g/lb to avoid wasting.
not that anon but to clarify, if you are doing cardio on a cut you need higher protein? 1.3 to 1.5g per lbs to avoid muscle waste?
Essentially. If you lift and exercise routinely and you're eating less than 60g of carbs you're probably going to lose muscle doing this unless you've increased your relative intake. If you don't want to eat 1.3+g/lb you can just eat about 60g of carbs +whatever you spend in cardio. At the cost of the cut being slower but less risky. The 1.3-1.5 figure is based on people who have been lifting a while and are closer to their natty limit and are holding onto amounts of muscle they'd lose if they didn't exercise as much as they do. So I wouldn't say it's as applicable to people here but you never know.
Cool. Thanks
That's what I was getting at with
, that you'll need to up your protein intake with greater exercise to avoid catabolic muscle loss with higher volumes and intensities of exercise. The initial figure is a baseline for sedentary / DYEL guys who gain weight on rabbit food. I've read the debates lol
I lost about 4 lbs of leanmass on a 20 lb p-sfm cut a couple years ago. I wish I have would read Lyle's recommendations for carbs and volume reduction on cuts before then. It's made subsequent cuts a lot less hellish.
Yeah it's pretty important, I went through the 2nd(?) edition a few years back before trying it. I was a full-blown lardass at the time so I didn't have much to lose, but I was glad I read the full thing first because I probably would have missed that detail and clowned on myself now otherwise.
Idk about what you mean by diet but you cant cut calories down below too far away from 2000 without fricking shit up. If you want the most aggressive calorie deficit you cut by cardio everyday for hours. Probably something like 4 5 hour biking every day could be doable. It would create an insane deficit
I just cut 30lbs in 7 weeks for a jiu jitsu comp.
I was 245 @ 10% BF- I tracked my macros and ate a very boring diet that I did not break once and was able retain a lot of muscle with the following diet. Be warned it was fricking miserable.
2,500 calories on days where I worked out twice a day (jiu jitsu & lifting)
2,000 calories on days I only did jiu jitsu.
Breakfast: Eggwhites, non-fat greek yogurt, 6oz of pineapple
Lunch: Eggwhites, non-fat greek yogurt, 6oz of pineapple
Dinner: 16oz ground chicken 99% lean, frozen peas and carrots, 8oz white potato, sugar free sweet baby rays & Tabasco for flavor- I cut out the condiments as my comp date approached to reduce my sodium intake as I needed to water cut the last five pounds.
If my hunger really stuck around I would indulge in additional 12oz or so of non fat greek yogurt lightly drizzled with honey.
Also pro-tip: Zyn nicotine pouches to suppress hunger and keep energy up
I was able to train at a high intensity with this diet and make weight for my comp.IT was aggressive and extreme but highly effective.
this is an unanswerable question. individual differences have too much effect on it. f.e. genetics, how fat you are (the fatter you are the more aggressively you can cut without issues), what your expenditure is (high expenditure allows you to eat more at a given kcal deficit), etc.
20:4 intermittent fast works for me but only if you can meet your calories and macros in that small window. I lost 20 lbs in 2 months. I also ended up in the hospital kek
13x goal bodyweight in lbs.