Nutrition

Jesusfeminist · 2019-08-24T19:15:57+00:00

What the fuck is “shredded”? Have a specific goal

sjswander94 · 2019-08-24T19:34:19+00:00

I got you bro 169lbs isn’t specific enough how strong are you do you have sufficient muscle mass? Being shredded means you have enough mass for your striations to pop if your a twerp getting to 6% body fat will not yield the shredded look.

Assuming you have enough mass your looking at a 12 week cut. Go into a 20% deficit for the first 8 weeks and the last 4 go into a 25% deficit. I’m assuming you’ll need to get down to 150-155lbs. Assuming your maintenance is 2500-2600 calories w( normal for your weight) your looking at 2000kcal for 8 weeks I’d up the protein to 150 grams have your carbs at 205 grams and fat at 65 grams=2005 kcal. For your last 4 weeks just cut your carbs down to 175grams and keep everything else the same.

Do not increase the volume on your workouts lift heavy and take a minimalist approach to lifting so you keep your muscle. Do not cut for more then 12 weeks bc your hormones get out of wack and you stop burning fat. 1 day a week starting week 6 have a refeed day which means eat your maintenance calories or + 100 over. The extra calories should be mainly from carbs and some fat protein stays the same. As for cardio start with 2 days a week for 20 minutes doing very light cardio. Gradually increase the intensity and time ( don’t go past 1 hour) over the 12 weeks. So you should finish with 3-4 days a week 1 hour of higher intensity running or rowing or whatever you like to do. Your goal should be to maintain your muscle as best as possible while cutting fat. You should not lose more then 2 lbs a week aside from your first week.

TarrotAwayAcct · 2019-08-24T19:34:24+00:00

From what I understand, as a woman, the key to getting “shredded” (low body fat percentage and high skeletal muscle percentage) is to keep your BMR constant or “higher” than it was when you started (unless you had some massive body transformation where you went from 280lbs to 160lbs)

During the cutting phase, your body fat percentage drops, but because you’re in a caloric deficit, so does your BMR. If you continue down this path for too long, you’re going to hit a plateau and not be able to keep cutting your calories per day to get any meaningful fat loss. Your body basically adapts.

During the bulking phase, your body increases muscle mass, and if done right, doesn’t add on too much fat. Your BMR also increases! If you continue down this path, you’re also going to hit a plateau and not be able to keep eating the same amount of excess calories while gaining muscle and/or keep increasing your caloric intake without gaining fat. Again, your body adapts.

So, the trick is, to cycle for 6-12 weeks on/off. You commit to a 1.5 or 3 month cutting phase, and then, start bulking for 1.5 or 3 months. If your problem is that your BMR is too low, then you cut for 1.5 months and bulk for 3 months.

You also need to get a scale that measures body fat percentage, BMR and skeletal muscle mass. You need to track those things on a daily basis. Muscle mass should obviously be increasing, fat percentage should be decreasing, and you need to keep an eye on your BMR. When it goes more than 15% below what it was when you started, you need to stop 🛑 ✋ and immediately move back to bulking until you get it back to what it was (or 10%+ what it was when you first started before your cut).

Very common mistake for people to try and get to 10% or less body fat by doing 4-8 month cuts only to destroy their BMR along the way.

Title	Nutrition
Author	PretendEye1
Upvotes	1
Comments	5
Date	August 24, 2019 7:10 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/cuxocg/nutrition/
Archive Link	https://theredarchive.com/r/askTRP/nutrition.250535 https://theredarchive.com/post/250535

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