Spring is just around the corner and we are heading into summer. This only means one thing for many strength athletes. It's time to cut to work towards that beach body. How do you create a calorie deficit in a responsible and healthy way so you can stroll on the beach later? Below are some tips and tricks.
Where you withbulkingIf you create a calorie surplus, cutting does the opposite. You want to drastically reduce your fat percentage and at the same time maintain as much muscle mass as possible. The aim is to train nice and dry and to make your muscles clearly visible. So get rid of that layer of fat!
Tips and tricks during your cut
When cutting, you want to take in fewer calories than you consume. This can be done in different ways: by reducing your food intake and by burning more through strength training in combination with cardio. This calorie deficit should ensure fat burning, which will help you live a more streamlined life.
Heavy strength training remains important during the cutting phase and ensures that your muscle mass is maintained and your metabolism continues so that you burn enough. It is important that you tailor this phase to your body and starting point. For example, did you have a clean bulk or did you also gain a lot of fat mass due to a 'dirty bulk'? It is good to first determine the minimum number of calories you need. You will then be ten to twenty percent below that. That usually amounts to about 250-500 fewer calories per day.
Remember that your body is going through a pretty intense transformation and take care of yourself. Continue to eat healthily and consume sufficient varied food. Proteins are very important for muscle recovery and maintaining your muscle mass. For intensive strength athletes, an intake of 1.5-2 grams of protein per day per kilo of body weight is a good goal. Train hard with few repetitions (8-12 per set). If you do not yet see the desired results, you can add cardio exercises. Even if you want to be a little less strict on your diet, you can compensate with cardio. But stay in a calorie deficit consistently. If you burn enough, cardio is certainly not a requirement. It is recommended to cut after about 12-16 weeks. This also depends on your physique, metabolism and how you start your cut.
Do you have a lot of fat? Then of course the cutting takes longer. Do you have a lot of muscle mass and a high metabolism? Then you can have a very nice result within 10 weeks. Finally, it is important to be persistent and exercise consistently and eat less than you consume. Drink at least 2 liters a day and try to get 7-8 hours of sleep. This counteracts your feeling of hunger and ensures that you recover sufficiently.
There are plenty of products you can use during your cut. The Stacker 2 Thermodrene XTis a fat burner containing Yerba Maté extracts and Green Tea extract, a top product for the cutting phase of bodybuilding.
