oval61251

Well like most people I want to lean out, but don’t know where to start. I read do cardio then I hear it is not needed. I hear low reps high weight and vice versa. With all the information I get overwhelmed and lost on what to do. I did some research and found the article don’t know if it is any good but perhaps we could have a friendly debate on what way is right or wrong, or which is better.

* Best Rep Range for Fat Loss

Big Guns

Cutting is ALL about DIET. Rep ranges should be 8-12. Reps only change if you are supersetting, or doing an end pump set. I never change my rep range. More reps will cause you to lose strength, and possibly some muscle. You need to train hard as hell and keep the diet tight.

Cutting = less calories
Bulking = more caloriesinteresting article. If you wnt to use less weight, I would make your reps slow and extremely painfull...5 sec down, 5 sec up.

Circut training can work, but it needs to be HARD, and most people can't hang. You will feel like shit at the end.

strawser9

Yes sir, 8-12 reps. Instead of taking 2-3 minutes between sets, drop it down to 60sec max rest time.

Your best chance at maintaining max muscle during a cut is to continue to maintain the intensity. Your muscle will react, even if you're taking in less calories it will know you still need that muscle.

Like Guns said, it all comes down to diet. Cutting is all about getting the max out of the few carbohydrates you do consume during the day -- making sure the majority of your carbs are pre/post workout and when you wake up (2 in bold are when your glycogen levels are at their lowest, meaning your body is ready to feed off its muscle to preserve itself. Either get yourself into ketosis by eliminating carbohydrates, or get yourself some carbs to counteract gluconeogenesis)

Big Guns

Spot on PISSED OFF GUY!!!!

oval61251

Ok say i work out first thing in the morning, should I have carbs before I lift? I read that its better to lift on an empty stomach because it burns more fat

strawser9

Depends how soon after you wake up. If you're training immediately after you wake up, you want to lift on an empty stomach. If you train about an hour after you wake up, I'd get some protein/carbs in you. IF you do train on an empty stomach, make the workout as quick and proficient as possible.

oval61251

Now since I only lift 3 days a week on the days that I am not training should I still take in the same amount of carbs? I have been eating the same amount of food day in day out, should I cut out the postwork out carbs on NON gym days?

strawser9

Well if you aren't training, then you shouldn't have the post workout shake or carbs. Everything else should be the same. There would be no benefit to consuming any monosaccharide or disaccharide (simple sugars) on your off day (unless you're about to pass out from low blood sugar). Your nutrition on your off days is just as important, if not more important than the days you do train. Your muscle needs the nutrition while its healing!

oval61251

well maybe this is where my problem is. I eat the same every day. 120carbs, 350protein, 45fat split between 7 meals. The carbs are in the morning, pre, and pos. I aim to get the same amount of food in whether i am in the gym or not. So, since this is wrong should I just cut out the carbs in the pre and post meals on non gym days?

strawser9

I think you took my message wrong. You should be eating the same amount of food whether you train or whether you take an off day, the difference being you won't have a shake with simple sugars during the day because there is no need to replenish your glycogen level. Your carbohydrates should be complex, oats, sweet potatoes, brown rice, etc. Protein should come from meat, beef, eggs, fish, etc. Fat should come from Olive oil, fish oil, Almonds, Peanut butter, etc.

Your numbers are fine, stick with those. I would add a little more fat and a little less protein and make sure most of your nutrition is from solid foods, not meal replacements and protein powder, but expirement away to find what works for you! If your protein is coming from beef and eggs then you can go with the philosophy "less is more".
120g carbs per day is a solid number. 40g for breakfast, 40g for lunch, 40g in whatever other meal you want.

oval61251

I usually have 3 shakes a day. One in the morning, pre, post. Everything else is solid meals. All of my carbs are complex. Just for the sake of cutting do you think I am taking in to many carbs?

strawser9

I think you're taking in too many shakes. I know there is disagreement on it, but I really don't think they help much. Sure the extra protein is nice, but how much of it actually gets put to use? Its expensive enough that I'd rather buy egg whites and leave the protein strictly to post workout. Its argumentative, but cost v effectiveness is just not there for me.

No, your carbohydrate intake is solid. 120g per day, add ~50g post workout on the 3 days you do train, simple sugar with your pwo shake.

oval61251

so you want me to add 50g of simple sugars on the days I train PWO? Arent the sugars bad for cutting? could you take a look at my thread in the fat loss section and let me knwo what you think please

strawser9

After you work out its all about insulin sensitivity and glycogen replenishment. Simple sugars in theory create an environment in which your body can use the majority of the protein you intake right away (although oats work as well).