Anyone have tips for cutting?

LeatherBoundWisdom · 2019-11-08T19:02:55+00:00

Most important thing is to make it something you can keep consistently. Don't overdo it and make plans for if you break the diet to get back on the horse.

Some things I found helpful were to strictly only drink water or black coffee (and that in limited amounts) and to use exercise to curb appetite.

redbananaboard · 2019-11-08T19:28:45+00:00

I'm not a fitness expert or someone who tries to build massive amounts of muscle. But I'm heavily focused on sports performance and a healthy lifestyle.

And I battled with stress eating my whole life. So I hope my experience can help you somehow. I will cut any refined sugars, fast food, and overall shitty oils if you haven't already.

Some game changers for me that might help:

Lean protein sources (beef, chicken breast, salmon, tuna, eggs or plant-based stuff)
Green veggies, they're high in fiber, vitamins, and minerals. Broccoli, lettuce, spinach, kale, cauliflower.
Stick to low GI (glycemic index) fruits only like strawberries, blackberries, and green apples — things like that.
Nuts and seeds, but be careful with nuts as they can quickly increase your calories, and they're delicious.
Good carbs like baked potatoes, wild rice, are excellent in moderation according to your level of activity.
Stick to low-calorie dressings like sriracha or soy sauce. Salt, pepper, and lemon can be enough too.
Lots of water some people say 3 liters is the way to go.

It all depends on your goals. I don't want to look like a bodybuilder or a fitness model. I do martial arts, so I shoot for a body that allows me to perform the best within my weight class.

When I'm cutting weight, I do carb cycling, some times intermittent fasting (because I want to) but is not necessary. You shouldn't feel starvation while cutting. Eat nutritious whole foods high in fiber that keep your body satisfied longer.

If you feel you're eating the right way, I will focus on the mental game and why are you stress eating. But if you think everything is in place, you might need to force your body to adapt and don't eat every time you want to. You can always take small steps.

If you ate your fantastic lunch, balanced, and loaded with nutrient-dense food and 30 minutes later, feel like eating a whole meal again, drink some water instead or brush your teeth.

If in half-hour you're still hungry, have something like a rice cracker with a half tablespoon of peanut butter. Eventually, switch to only the cracker, then to just the water, and at some point, you might get used to nothing and only stick to your meal plan.

For me, what helps is that my cutting is tied to competition goals, so I do everything it takes because it is not just cutting because of cutting. So try to define a strong motivation why you want this. Something that gives meaning to all the hard work, hopefully not that you're doing it for the bitches only.

Hope it helps homie, cutting isn't easy, and we all fuck up to from time to time, but the important thing is to don't let a cheat food become a cheat day or a cheat week.

Good luck!

eatclentrenhard69 · 2019-11-08T19:22:08+00:00

Down the road, not across the street

Truedemocracy5 · 2019-11-08T19:24:16+00:00

I hate running but can tolerate boot camp style fitness classes. When cutting do a couple of these a week while also lifting and cut back on carbs, any fat will melt off

lifeisweirdasfuck · 2019-11-08T22:21:11+00:00

Cut when you have actual muscle to show. This is my only tip for you.

Too many kids who cut and reach 140lbs just for the sake of having abs.

wkndatbernardus · 2019-11-08T22:57:36+00:00

Didn't see anyone mention fasting but, for time to hit goal weight, it's the best method by far. Check out that Canadian maniac that promotes the Snake Diet. He has a recipe on his site for electrolyte water that makes fasting muuuch easier than normal fasting. Seriously, I would get headaches if I fasted 16 hours. Now I can go 72hrs no problem on the Snake Juice alone. Be prepared to feel super alert, save money on food, and gain productivity.

ForwardUpAhead · 2019-11-08T18:18:23+00:00

Go beyond the protein target necessary for lean mass retention if you want to blunt your appetite. As long as you have normal kidney function, going dummy on protein isn't dangerous. 200g per day or more and you will find you're appetite is lower. Totally eliminate simple carbs (processed sugar, minimal fruits). Eat a large volume of foods that are low-calorie, high-volume (vegetables). Don't drink any of your calories (except maybe a casein protein shake) - only consume water. Extremely high-protein, moderate fat, low-carb is the way to go. Good luck.

I ate a ton of eggs, tuna (skipjack is cheaper and lower in mercury), chicken breast, ground beef, liver, greek yogurt, casein protein shakes, and cottage cheese off the top of my head. Excellent results. Little to no hunger.

cali323231 · 2019-11-08T20:10:24+00:00

Everyone has given great advice especially redbannanaboard.

My advice is to drink water when you’re hungry. Drink plenty of water and go to the gym. The gym will force you to increase your water intake.

Eating at a caloric deficit is a habit. If your body is eating lots of highly caloric foods then it will be difficult but not impossible to cut. You’ll need discipline to stop.

Also, replace low nutrient density foods with high nutrient density foods. I recommend eating lots of carbs only if you are exercising and moving regularly.

For me replacing my hunger with some kind of physical work helped. School work or other non-physical work did not help reduce my hunger.

Hungboy6969420 · 2019-11-08T20:22:42+00:00

Chicken is your best friend, eat it often

TBtgoat · 2019-11-08T20:51:02+00:00

Protein is imperative on a cut. It will resist the muscle loss. High protein and lower carbs and fat like others have suggested. Protein protein protein

Red_Pill_Brotherhood · 2019-11-08T21:08:42+00:00

Calorie deficit. less than 200g carbs a day. Focus on more complex carbs rather than simple. Keep protein high.

BrodinsOats · 2019-11-08T23:22:02+00:00

Track your macros. There’s a big psychological impact when you know you’ve had exactly enough food.

InkD_PipeHittR · 2019-11-09T00:23:50+00:00

Adjust your nutrition incrementally. Your body will adapt.
Don't starve yourself. I'm a fan of Stan Efferding's Vertical Diet.
Drink enough water. Apply the basic fundamentals: Eat, Sleep, Train.

Protocol_Apollo · 2019-11-09T00:24:53+00:00

Track macros.

Also things that will help you feel full:

Lean protein/protein in general. Veggies. Drinking water before a meal.

Snowboard18 · 2019-11-09T02:18:25+00:00

Calories in vs calories out.

Calculate your calories needed to cut weight using an online calculator. Eat consistently at a few hundred calories below your maintenance calories.

Doesn’t matter what foods your eating as long as you are getting enough protein, although eating whole healthy foods will make your body feel better and keep you fuller longer.

[deleted] · 2019-11-09T11:15:29+00:00

Protein. Protein. Protein. Always.

Emotional issues or libido issues? Up your fats.
Can't sleep? Up your carbs.

These work acutely and in the long term.

Title	Anyone have tips for cutting?
Author	01741
Upvotes	5
Comments	20
Date	November 8, 2019 6:06 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/dtj7ew/anyone_have_tips_for_cutting/
Archive Link	https://theredarchive.com/r/askTRP/anyone-have-tips-for-cutting.294488 https://theredarchive.com/post/294488

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