How to Get Stronger While Cutting
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- čas přidán 13. 07. 2022
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One of the most common questions I get is how to cut weight while running my programs. Gaining muscle and strength takes a long time and is not a linear process and adding in a caloric deficit can potentially derail your progress. HOWEVER, many lifters do not have a good handle on their diet and can EASILY lose body fat while increasing mass and performance by following these steps, which I have used multiple times to drop weight while peaking for a contest.
Thinking of carbs as “veggies first” makes fat loss so much easier for me. From sheer stomach volume required to how much chewing is involved, makes eating less a breeze
I use fruit instead. same fullness if you chose the right fruits and more accessible carbs
Just what I needed right now. I’m one month into a cut. From 275 currently 265 eating 2700 cal/day and losing weight, hitting post injury volume PRs. Even though it’s not close to my all-time best, it still feels good to get stronger while getting leaner. My goal is to 10/20 life it. Ten weeks of deficit, ten weeks of maintenance, repeat.
You legit have the best whiteboard skills of all the fitness channels I follow. It should be a book.
Excellent video, and thank you for sharing it. I feel i can totally relate on many levels with similar struggles. I very much appreciated watching this especially for the great tips in addition to all the other useful info being shared.
Bringing the whiteboard back! Love it! Very helpful on my own journey to 231!
Awesome video as always! Thanks coach!
Love the video, I've lost around 20 pounds in 10 weeks while maintaining strength or even gaining some strength on certain movements. Hunger has not been an issue and I have enjoyed tracking.
However the part that gets to me is that I've always loved food and cooking, and eating the same food every day feels very mentally draining. I've found that (like you said) taking a day out of the week to remain in deficit but eat something interesting or new has been great for motivation.
Spent last two weeks in maintenance but looking forward to getting back into it, honestly cutting takes less mental energy than maintaining for some reason.
shitty eating is better at making you fat than training is at making you lean. So true!
Going to listen to this twice as always excellent content
I'm so glad you did eventually cover this topic Bromley. Any elaboration or other information regarding this I would appreciate. Personally, I've always struggled with my weight for much of my life. While dieting is definitely the hard part (and most important part), in my experience training in the gym has always been the spark that ignites the fire.
And a note on low carb dieting. I've lost over a 100 pounds on low carb dieting (TWICE). For whatever the reason my body just responds well to it and in both instances I ended up losing total strength but retained most of my muscle mass. As I began to take in carbs again my strength shot through the roof. Carbs are really the best fuel and builder but if one is serious about cutting I'd advise them to stay on any diet that allows them to be more consistent. I find I get into more trouble with a balanced or low fat diet then when I slash carbs and increase fat and protein.
Bromley and Shether both dropping videos today! Let's get it 💪
Great video as always 😎
Great video. Good looks 🤜
Its the other way for me at the moment. I had a bad run during lockdown so I made a point of getting back into shape and loosing the excess. I went from about 220 225 to 190lb. I was using only kettlebells and kick boxing for that. Then I got a shoulder injury and started to run more but exercise less. I was on about 1200 calories a day, exercising twice a day five days a week and eating a lot of chicken and rice.
This year I started the strength training for a bit of a change. I'm back up to 210, which seems to be my walk about weight but what I notice these days is its harder to run. I lift three times a week and run on the days in-between. I can still do 3 miles easily but my times are slow. I'm honestly considering going back onto heavy cardio and getting my times down then returning to lifting.
Also it occurred to me on Friday, when I was so sore in the morning I had to shift my gym session to the afternoon after work, that maybe I should be eating more not less, since I wasn't doing pure cardio and resistance stuff. I used to fast until lunch time but now I go to the gym before work I'm famished by mid morning so I take peanutbutter and fruit in for breakky.
I dunno maybe I should be content being a fat alcoholic.
The best training content out there👌
Thank you for this video ❤
This is why i love being a furniture mover for an occupation. I am constantly walking and routinely lifting heavy furniture, plus i have a pretty high metabolism. I can eat pretty much as much as i want of anything that i want without worrying about putting on any fat. Only downside is i struggle like a mfer to put on weight and mass.
I think carbs are a better direct fuel for the muscle. Drinking a small gatorade during an intense session; all of those sugars go straight into the muscle and into use. Even in a cut you can still elevate your depleted/fatigued state with carbs temporarily when you need them so you have that energy/strength in the gym while remaining in a deficit.
My thoughts too. Id be interested to see how much of the sugar etc can go straight into use.
Thanks. Great performance tip.
This was a game changer as I prefer to do full-body 2-3 times a week. Some maltodextrin dissolved into my water bottles and drink that the entire time so I'm continually refueling with something that doesn't need to be digested. If carbs were not the preferred fuel then the body wouldn't need to be in a carb-depleted state to use ketones, simple logic.
Started tracking my calories as a college wrestler because crash cutting from 215 to 197 in a week is not fun. Bulked up to 225 for my first strongman comp, but just got under 220 this week. Slowly working my way down to 200 around October. Biggest things I've noticed in a calorie deficit so far are that I actually get sore now and the same weights feel heavier, but I can still get them.
I'm not as strong as you, but my experience is eventually the strength starts really decreasing quickly if you cut long enough. That's the point to get out at unless you're competing in bodybuilding. It can be delayed by doing lighter workouts from the start of the cut, as in lower intensity, lower RPE.
What kind of psychopath has little Caesar deliver the pizza to their house?
Liked immediately for the awesome whiteboard in the background
I didn’t know I needed to hear that
Coming from a cycling background I would do hard session on 100-120g/h of carbs and about 8-10g/kgbw during the day. I am applying the SAME principle for heavy lifting sessions and seeing way better results in physique and performance to regular bros that don’t carb up and fuel properly. Note I have always been around 6-10%body fat and muscular
Great timing!! Im about to go to gym rn, while on a cut too. Kinda need this.
Stop looking at your phone and get to it!
In my past cuts what I've found helpful for me was for example i would binge on weekends so say my calorie budget was 2,000 on Saturday i would skip breakfast or eat a small snack nothing more than 350 calories then by midday i would eat a moderate lunch about 550 that's 900 calories so by Saturday night I'd have this huge 1,100 calorie left for the night! I would go eat a burger but i would leave the fries out and have a couple of beers and if i had some calories left I'd have a decent dessert or just skip it all together have another beer and call it a day (I would drink tons of water afterwards though). Next day i would weigh myself and either stay the same or still lose about half a lb.
Just practiced that last night. Got a big squat workout in so decided to save it for a big dinner; had only 700 cals in by the evening so I spent the rest on half a bbq chicken pizza and a whiskey cake! Felt like a full-blown cheat day but I was still under my cap for the day.
@@AlexanderBromley amazing
@@AlexanderBromley this is what I also do, my "cheat" days are the days I do my full-body workouts where an extra few hundred calories are allowed while rest days I stay strictly within budget.
Hey Alex just thought I’d ask, is the base strength podcast on a break for now or is it out somewhere I might not be aware of like patreon? Thanks!
PubMed Ninjas are usually 100 years behind the bros.
As a former academic and a former strongman/powerlifter I can say it's because of 3 things in my opinion. 1: The bros live for this shit and the body is complex. 2:Most scientists studying sports science are not the best and brightest and the methodology is often very very poor. 3: There are so many variables it's very hard to show something. I recall quitting lifting for 4 years and told my friend I'm gonna grow and get bigger and I'll loose fat fast. He's like lololol u toolbox I can't do that because science! I did and he's like ok wtf. Some years later sure enough myonuclai proofed it is kinda how it works.
@@up2me967 Yes: my father stopped lifting after high school football ended in 1983. He did nothing but push-ups, pull-ups, and stair climbing for 40 years. Two months ago, he started benching, training just for top end strength. For two months, he did 3 sets of 2 @ 90%. Last weekend, he benched 315 lbs. at 58 years old. He's not on TRT or anything for that matter. He doesn't even take a multivitamin.
I’m curious about the protein levels. Right after talking about how you can go without carbs, but saying it’s not optimal, comes the discussion of doing okay on low protein. The question didn’t get raised of if that is also optimal or not. Anecdotally, I’ve always been leaner and stronger on higher protein diets.
I don't know how others do it,but I've seen the best way for me to slim down and still eat some "cheat" food,is to be in my caloric deficit and every 7-14 days have cheat meals but don't go over maintenance
It's insane the number of people online who insist that CICO doesn't apply to them and their body somehow violates basic thermodynamics but of course there are charlatan "influencers" who cater to and profit off of these people. Also I made the mistake of going too low on carbs, it worked for about three months but after that I started losing muscle while the fat loss started leveling out so now I keep the carbs at around 200g minimum and cuts are not to go longer than 12 weeks at a time. I also suggest getting your RMR clinically tested if you can, mine turned out to be about 300 cal/day higher than what the calculators predicted so my deficit was too aggressive and therefore even harder to stick to.
I like focusing on healthy foods in a deficit. I know what you mean when you say prioritise where the macros are at, but I personally experience more overall satisfaction as a foodie/health nut trying to lose body fat while maintaining muscle mass by focusing as much on nutrient density as I do on macros. As long as I get 140g+ of protein (I'm 165lbs and I normally get around 145-155g) and enough carbs directly before and after training, I'm good to go. I've lost strength for sure, but not a lot. I was never very strong anyway. I'm more into bodybuilding. There's nothing more satisfying than eating a huge bowl of salad with faux chicken pieces (I'm vegetarian) and it only being 500kcal.
This facebook post rant is exactly what I've doing successfully for 8 weeks - lost 20lbs last month while going on an agressive progressive overload in all the 4 major lifts - macros are usually 40% protein (2,7gr of protein per kg ), 40% fat, 20% carbs -
So, cool rant, but I'll keep doing what I do for now.
( I'm both natty and an experienced lifter. 31 years old, natural testosterone production is still going good, I will definitly hop on the HRT train though when it changes in some years )
First off congratulations on the gains.. but. 20 pounds is 9 kg which equals a calorie defecit of 2300 kcal a day (from fat and protein) which is just extremely implausable. Don't underestimate the amount of weight you lose due to glycogen depletion and the water you lose due to bloating if you had a shitty diet and abused alcohol and sugar before the diet. Also strength gains at the start of a program are very normal even in a calorie defecit. You keep doing you but those type of gains will stop, and they will stop very very quickly (unless you're juicing). Also 2,7 gr of protein is absurd. But if it makes you happy and works for you maybe write a book or something.
There was some data on fat on injury as well as hormones also and I'm a high carb guy . Also certain nutrients are fat soluble.
No hard figure on this but I like to see at least 50f . Your body can't make essential fatty acids so super low fat diets should include some sort of EPA dha from fish oil .
I like the 1-1.15g of protein per lbm as a rec
I've been losing about a pound a week for 6 months. Its incredibly slow and steady. I just stopped eating between meals. If I get a craving I eat watermelon, which is my favourite fruit.
I’m 6 years untrained and have gained about 80lbs but started lifting again about 2 months ago. Been on 2100 calorie diet tracking everything for 6 weeks. Only down 12lbs but have gained back a lot of my strength. Current maxes 305 bench 465 deadlift. I’m still getting stronger despite nearly a 1500 calorie per day deficient because I have so much stored fat. Making sure I get minimum 200 grams protein per day but try to get 225 grams. Stay around 40 grams fat and 150-175 grams of carbs focused mostly 3 hours before my lifting. Glad to see you have similar insights to the process. Thank you.
Tbh I’d add 20 grams of fat and decrease your protein by 20. Allocate some more carbs to post-workout too for better recovery. 40g of fat on a 1500 kcal deficit is definitely too low, especially if your protein is accurate to 1g/lb of lean body mass.
Similar ish but less strong. I'm down 15 lbs this month, and hit 225x9 on bench today.
Another 70 to go on the weight loss and maybe I'll get my b/s/d back to the 1200 lb range. After I get back down to the low 200s it may be harder to gain strength but eh, along the way I should keep gaining strength cause I have enough fat to met off. Hell dropping 70-90 lbs of excess fat should help my squats just by lowering the bodyweight my legs have to squat
@@frisbee7 somedays I do have extra fats and a little less protein. My diet has been mostly the same foods but I adjust if I have to and the days I have to adjust usually end up being slightly higher fats closer to 60 and protein might dip slightly under 200. My carbs are focused around my lifting but I still get about 50ish post workout which is also my dinner meal. I dont have many carbs in the morning and lift after work at 5pm. I also force myself to go to bed on time and get at least 8 hours, sometimes even 9 per night which has kept me recovered so far. Thanks for your input.
@@paulwhite9242 Ive never liked to max out on squats. I still do them but stay in the 5-6 rep range. I figured if I can even maintain my strength for the next 8 months I would be happy. I would like to hit a 315 bench before I start to level off tho :) keep it up.
@@JarettHerder oh, for the near-intermediate term I'm just going of estimated based on near max rep sets. I figure it'd be a waste to max out right now. But I'd absolutely love to be repping 275-315 on squats again!
I was suspicious of carbohydrates until I read an old physiology book from the early 1900s, which observed that muscles are coated in glycogen and use it up during anaerobic exercise and the body seeks to replenish the lost glycogen immediately after its use.
Matt Fraser, the crossfit champion, is also very open how after a workout or a competition he just drinks a soda and eats a snickers bar.
The carbs also fuel muscle protein synthesis during recovery: protein are the bricks but the bricklayers still need to eat to do their work and do you want them inefficiently eating a good portion of the protein that you thought was going towards building up the muscle? So you either add carbs back in or you need way more protein (as 30% is lost to the thermic effect compared to 10% loss with carbs.)
i'm about 185lb/85kg. bmr is around 2200 kcal. i eat 300g carbs before training sessions by eating low fat, high carb moderate protein meals. after training i do one or two high protein meals, low carb, low fat.
i may eat upto 450g carb a day depending how long i train, i do powerlifting so i could be in the gym for upto 4 hrs absolutely smashing my body. on weekends i rest and try to eat near maintenance, if not lower and do moderate amount of steps.
hoping to go from 86kg to 83kg over a couple months without it tanking my strength gains (i'm trying to put 20kg/45lb on my powerlifting total every month)
hello . I like your channel / .I want to ask u ///can u answer why my back squat evolving (Now 180 +) but my front squat remained stack forever in 130kgr ?I train them equally 3 times per week (5-6 sets , diferent volumes per month , difernet pace ,,tricks in placement barbel etc +factional +isolation exercises ?If u like please help ..I think that I have tried too many things but still 130 kgr is a barrier .thank you in advance
Well I am one example of somebody who is getting stronger on a no carb diet.
I'm on carnivore, because I have mental health issues that are exasperated by plant foods.
There is a time where performance gets shitty. It's both because you don't have the enzymes or bile capacity to fuel yourself with fat, or ketones effectively. Your body also has to get more efficient at gluconeogenesis.
This time is referred to as an adaption period. Most studies on low carb athletes are done during this adaption period. There are a few that aren't and the results are favorable. Dr Paul Mason talks about it alot. I encourage you to check his work out.
If I did well on carbs I would definitely eat them. Eating enough on carnivore is brutality hard. The appetite stimulation of carbohydrates alone makes them valuable. I basically do what you are saying year round I'm in a surplus most of the time, but it's just not very much. I get stronger when work isn't interfering too much. I stay pretty lean year round.
It's probably not optimal because muscle is a luxury tissue, and carbs are a luxury energy source. It's pretty logical that they tell your body it's okay to grow it.
Stan Efferding always preaches not lowering fat beyond a certain point. He says to eat 0.3g/lb of lean body mass for adequate hormone production, thoughts on this Bromley? You're eating about 0.15g/lb of lean body mass according to the white board, so I'm wondering where your testosterone is at and if 0.3g of fat/lb of lean bodymass is actually a thing people should try to abide by. Great video as always.
one thing that helped me was getting a habit of fidgeting when sitting to the point it became something I did automatically.
Keep an elastic band on you and whenever you are sitting just get it out to play with. Helps with concentration too.
That low t example was great im 24 and have t levels of a 70-80 yearold and was considering trt but i have made great progress in a little over a year im at a 265bench, 400 squat and a 440 dl and i tought id be a better example to people staying natty. All my lifts are on this channel
There is the amount of T but there is also your androgen receptor density, hence why some people still make great gains despite low T (and likely why some blow up like crazy on PEDs while some don't.)
Your calories are super low for 250 lbs. Do you need to time your carbs relative to your workouts?
quick question i feel like creatine is also playing a role in keeping me fluffy i take 10 grams a day should i reduce it to 5? im a powerlifter but i want to cut down a few kgs i got some fat i can cut and i think reducing creatine could help maybe? in general whats ur opinion on creatine and cutting thanks
Over the past 3 or so months, I've cut from 88kg - 80kg. And somehow I'm currently the strongest I've ever been.
Really it just comes down to the fact that I'm eating better (more protein), and training more consistently while cutting, because I don't want to lose muscle.
Man, I am starting a cut from 89kg and want to end up at 80kg, literally exactly like you. Do you have any advice? Also, what was your average daily caloric intake generally speaking, and your activity level?
Eyyy, neat!
Hey Alexander i'm wondering if you ever heard about this method we use in cycling. We call it rendering fat on wood (loose translation from spanish). I will use completely hypothetical numbers to explain the concept:
A trained rider burns 1000 kcal/hour
30% of this is derived from fat(you have to do a session of metabolic testing)
70% of these are derived from carb based sources
The rider will eat a little less than this number so 500-600 calories an hour
This is an excellent method on long rides 6-7 hours to burn of fat without losing strength long term. Allowing cyclists to be extremely lean while still being able to perform.
Bodybuilders have been using similar methods.
Easiest way to control your calories in is to slow down your eating. Enjoy your food, chew more, take sips of drink between bites, put your fork down instead of loading it up so you can shovel in the next mouthful. Notice when you're full and stop there instead of feeling overstuffed.
Shoutout to water polo players. All 6 of you.
My yuppie college had a water polo team
It is funny how 2 years ago everyone was saying how protein is the most important thing in training and you need around 200g to have any gains, now it looks like it is not important and if you hit 100 you are fine. The "fitness world" is really bad right now. I think it is most shown by people that are at world level right now and most of them says that when they started they didn't know anything about lifting and hit 500 squat not even knowing if it is a lot. It is mind blowing how much misinformation there is and how it is dragging you down.
100 is probably sub-optimal but you are correct in that lifting culture has grossly overestimated how sub-optimal it is. I'm supposed to get to 160 but if I'm at 130-140 I'm confident I'm getting 95% the benefit, while making it much easier to eat normal foods.
You mean the last 70years
.8-1g per lb bodyweight
yes ive seen people saying they have around 100g of protein some even less and still making great gains and others that go by the gram per lb of bodyweight
You have to know the target audience and understand who you are. Steroid users will need more protein just because of how fast their body is making new muscle, or particularly large and naturally mass-heavy people. I could see them getting hungry as hell because of it if they didn't get the protein to support their body. Same thing like how "dirty bulk" is most likely a concept developed by people who who eat super clean and have too much satiation on average to be able to physically eat enough to bulk, as opposed to just another thing to try for any particular person which seems to be the common perception. I think a lot of things are misunderstood and misapplied as opposed to being purely wrong. The other thing is that people can only tell you what they've learned and what works for them, every person needs a somewhat unique approach and that needs to be considered as a relevant factor in not just applying your own methods but when you take information in.
"You body is not a perpetual motion machine" 😭😭
When taking carbs... are talking complex carbs or just whatever carbs?
As a former keto/carnivore zealot - the high fat, almost no carb, moderate protein approach is 100% counter productive to strength training. The only way I’ve found for low to no carb styles to work is by turning the diet into a high protein, moderate fat approach. The high protein will convert to glycogen with high enough protein. Is it really worth all that trouble, eating well past satiety and doing stupid BS like drinking egg whites to perform decently when a damn potato or cup of rice will do the trick?
I’ve found carbs to be important for electrolyte balance, too, so even if you eat fruit and honey or low-inflammation carbs I think you’ll be fine.
Fuck this was good.
He mentioned Del Taco. He probably lives around a Jack In The Box. They have the greatest breakfast burrito!
Sausages, hash browns, eggs, cheese and chipotle sauce in a piping hot tin wrapper!
Oooh mmmm!😊
Fucking love the whiteboard videos 😛
You confuse BMR (basal metabolic rate) with TDEE (total daily energy expenditure). BMR + thermic effect of food + exercise + NEAT (non exercise activity thermogenesis) = TDEE.
TDEE - deficit = calories to aim for.
Of course if you’re easily gaining weight with very little food, fatigued and feel unwell; you may need to contact your physician and do a hormonal profile. Hypothyroidism which is very common will slow your metabolism as well as other less common conditions.
I started cutting 2 weeks ago , after doing the most crazy bulk I’ve done 4 ltrs of milk , donuts , brownies during and after my 6-7 meals a day I lost 22lb in a week felt ill to be honest , added a single fatty meal and it regulated it self. But now I’ve lost fat but my muscles look bigger and harder over night 😂 tearing trousers with my quads and calf’s 😂 think might be time for another bulk next week! Thanks to Sam sulek diet and I’m natty
If you are natty,advanced trainee and you have a lot of fat to lose and you have a deficit of over 500 a day,it is sure you will lose some strength.
Also your energy will be less and less as you lose weight
But when you stop losing weight and maube you decide to be in a small calorie surplus your strength will come back in some weeks
So dont worry if you lose strength,it is unlikely that you lost all this strength because you lost your muscle
The best solution to this is to not be overweight and not have to diet again in your life for more than a couple of weeks or months
Stay healthy!
Just eat in a slight deficit and stick at it for the long run, i’ve been doing it for about a month now, diet is good , losing about 0.4kilos a week and still gaining strength slightly!
By the way try macro factor app way better than my fitness pal
I’m not sure I agree with one point here-that there is no scenario where a 330lb person is only eating 1800 cal/ day. A sedentary person might not even burn 1800 cal per day. Cal in v cal out would suggest that could be a maintenance diet.
Tren in/calories out. The basics of thermosteroidynamics 😂
Sent an email about training/templates a few days ago. Not sure what the next step is. It said to fill out before purchasing so wanted to make sure if I am waiting for a response before buying etc?
Me at the 7:30 mark: mmmmm, jalapeño poppers
I just eat breakfast and a big lunch and I've had no issues with strength
Oh man you lost me once you mentioned Little Cesar’s delivery!
Anything is better than that!
I find counting calories by the week instead of daily works best for me . Carb cycling. Example if I ate 4000 calories today but my calorie intake should be 3000 it’s not the end of the world just make up for it the next day by eating only 2000 calories then the following day go back to your 3000 calories until you reach your weight loss/slim down goal . Then adjust your calorie intake for your new body weight/size to maintain said weight . It’s really not complicated the hardest part is actually doing it As far as not eating carbs, have to ask yourself is this healthy first of all and is this something I could do the rest of my life the answer is no absolutely not
My naturally poor digestive system always keeps me in caloric deficit. Maybe that's why my strength has almost doubled as per numbers on the bar but the muscle gain is not noticeable when in clothes. Nobody believes that I lift except those who see me in gym.
Man I thought I was doing pretty good brushing 1-2 times a day
I feel like my body is very weird, one day i ate about 4000 calories and gained about 2 lbs the next day, then I ate 5000 calories the next day and lost the same 2 lbs. this usually continues in a cycle where I gain and lose weight periodically while eating 4000-5000 calories a day. I always weigh my self in the morning when I make up as well. I’m about 160 lbs right now at 6’ and im trying to gain more weight, but I’m about 25% bodyfat so now I’m thinking I should cut to 12-15% and then bulk, would that be better?
What was your sodium intake though? Water weight is responsible for more short-term fluctuations, I've gone up and back down 3 lbs over 48 hours easily if I had a day where I went really overboard with sodium then reigned it back in the next day.
as someone who cut out alcohol and smoknig entirely.. i wll always have food orgy days because life is too dull otherwise
Macro factor app is objectively better than my fitness pal
I don't consider plant based as "extreme eating" but what the majority does is extreme eating imo. But ofc any major change to ones diet is extreme considering what one was eating before. So if eating 6 pizzas a day exclusively, ofc it's also extreme only eating what is considered healthy.
Little Caesars delivers?
I think the low fat wrecking hormones is partially from using a unltra low fat diet in maintenance. When you are lin a deficit, your body is using its own fat for fuel so you don't need to eat as much fat. If you are in 500 Cal deficit, that is something like 55g of fat. So if you eat 30g from diet and you get 55g from your body that is 85g of fat in total that your body is using. This all could be brosicence, but it makes sense to me.
Did he ever managed to get Lean? Cause I'm looking at the videos and he kind of looks the same
He wasn't trying to get lean. He was cutting weight to make the weight class for competing.
Yeah getting leaner doesn't automatically mean trying to get shredded.
Give us all your Holy Blessing
So by 1 g per pound of LEAN body weight, does that translate to at least 0.8 g per pound of OVERALL weight?
generally speaking, yes. unless you are obese or super lean... 0.8G is usually a good number
That would mean that you are 20% bodyfat which a lot of people are
Generally 0.8*bodyweight is best
I don't have a healthy relationship with food. I use it as a stress reliever. That being said, just because it is a degree harder for me to maintain discipline, I am not exempt from making the effort if I want the result. So I can whine about it and keep stuffing my face or just dig deep and fight my weight down. Its about choice.
I have high carb protein diet right now. I bulked a little fast and tried to recomp, but to be honest even maintaining my weight I wasn’t getting stronger.
So I have doubts I’ll get stronger on this cut, I just want to keep my strength. I seem to only get stronger on bulk phase
I clicked on the video for his shirt
Wait, Bromley was on gear?
Did he say.. a G R A M 😳
That really was a look at 125kg 😂
Is it a metric vs imperial measurement calculation mistake??
Most of the American content says 1gram per pound of body wt.
Im from Australia and the dietary guidelines say 1gram per kg of body wt.
I cant help but wonder if theres an error in the per pound or per kg of body wt.
Grams are used to measure protein requirements which is metric, so Id think using it with metric body wt like kg makes more sense. Just thought id mention it because its a big difference.
Cutting is harder than it seems. The person who cut this video for example just straight up spoiled the secret, lol.
How big of a caloric deficit are we talking? 200 calories per day? 500 calories?
I agree with almost everything but not the fats, this is probably very individual, imo I dont think its wise to go below 20% daily fat.
If I dip below that I feel like garbage. 20% fat isnt even a lot if you think about it, there is still so much room for carbs to aid the training.
Bacon & Eggs by themselves is eating clean & ketogenic.
You can gain strength on keto if you're fat. I squatted 740 that way.
I don’t brush my teeth
I lift 5 hours a day 6 days a week but I eat like crap because it’s so hard for me to gain
Sounds like because you're overtraining like crazy.
I cheat twice a week. I allow myself to go up to maintenance on the days I lift weight. Don't generally go that high. 24lb most so far. Annoyingly have still been losing muscle mass. Lifts improving slowly due to better neural connection muscle tissue employment nonsense
My wife always tells me, you can’t outrun a crappy diet!
Imagine your pitty part for 5 minutes is some people's life
The whole cutting carbs made me loose so much muscle and strength I want to just give up, I f’ed up big time I lost 125lbs at my lowest. I was 320, my bench is is 185x2 now, I keep hurting myself, I can’t recover for 3-4 days after a squat session. Oh I am 40 years old maybe that’s why.
When I go low carb I try to keep it around 100-150g,from experience and what I've read from research papers 72 to 96h rest time for a muscle group is ideal
Also use something like 5x5 or wendler's 531 to periodise your training,that way you will avoid overtraining
❗ p̷r̷o̷m̷o̷s̷m̷
GREG DOOSHIT WAS RIGHT😂