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Started By
Message
4 week cut?
Posted on 7/11/22 at 5:40 pm
Posted on 7/11/22 at 5:40 pm
If I wanted to cut some fat before our beach trip in 4 weeks while preserving 100% of all muscle gained, what would be the best approach? Is it even possible and if so what are calories/exercise?
For a long time I’ve been going 4 days a week in the gym. All weightlifting. No cardio.
3,000 calories a day.
5’ 10” 163 lbs.
Maintenance calories: 2,500
200g protein a day
For a long time I’ve been going 4 days a week in the gym. All weightlifting. No cardio.
3,000 calories a day.
5’ 10” 163 lbs.
Maintenance calories: 2,500
200g protein a day
This post was edited on 7/11/22 at 5:42 pm
9
Posted on 7/11/22 at 5:48 pm to pwejr88
Protein modified sparring fast.
Light weight lifting 2-3 days a week and interval training 4 days a week on the echo, C2, or rower.
Walking evert day.
You may lose a little strength but it should come back in like 2-3 weeks
Light weight lifting 2-3 days a week and interval training 4 days a week on the echo, C2, or rower.
Walking evert day.
You may lose a little strength but it should come back in like 2-3 weeks
Posted on 7/11/22 at 6:19 pm to Mingo Was His NameO
Caloric deficit or hit maintenance each day?
Posted on 7/11/22 at 6:24 pm to pwejr88
Do you know how many steps you're currently getting per day and how old are you. Just curious and be sure to report back in 4 weeks
Posted on 7/11/22 at 6:47 pm to pwejr88
quote:
5’ 10” 163 lbs.
What the hell are you cutting?
Posted on 7/11/22 at 6:52 pm to Yeti_Chaser
41
About 8,000 steps a day
About 8,000 steps a day
Posted on 7/11/22 at 6:52 pm to StringedInstruments
Fat
Posted on 7/11/22 at 7:47 pm to pwejr88
In 2016 I won a trip to French Polynesia (Bora Bora, Tahiti and Moorea) with my company and the girl I was dating at the time competed in bikini competitions. She had me drink a ton of water, eat 250-300 grams of quality protein (eggs, salmon, tuna, bison, whey isolate) and nothing but wet carbs (spinach, broccoli, kale, greens, etc) and lots of fiber daily and I got ripped for the trip. Very bland but it worked. I trained with high reps and the only cardio was doing loaded carries with kettlebells. All of the work was undone once I got there and ate the rich French food. I did get the chance to surf Teahupo'o, which was a bucket list thing for me.
This post was edited on 7/11/22 at 7:50 pm
Posted on 7/11/22 at 7:50 pm to pwejr88
3000 sounds like a pretty good calorie intake for 163 lbs. While i suppose you could cut from that, I'm with the guy above. Pack on the muscle while you still can if youre seeing good progress. At 41 it may get tough real soon. Don't sacrifice the future for one beach trip unless you're single and looking to impress some college whores
Posted on 7/11/22 at 8:23 pm to pwejr88
Carnivore gets my vote. I go carnivore when I cut and maintain my muscle.
Posted on 7/12/22 at 6:19 am to pwejr88
163? What fat
Posted on 7/12/22 at 8:36 am to pwejr88
People do mini cuts all the time like 2-4 week periods where they aggressively cut to minimize fat gain during a bulk so it is possible.
If it was me, I would keep my protein high like you have it.
Cut carbs a little. Have just enough to fuel workouts.
I would keep lifting heavy so you maintain as much muscle as possible.
I would NOT overkill the cardio. I would do just enough to get you more in a deficit. If you do to much, you will end up looking completely flat no matter how much muscle you maintain..
With a 4 week time frame, I would focus a lot on minimizing sodium so you can drop some water weight. Losing that excess water will give the illusion of being more shredded if that is what you are going for.
That is just how I would handle it of course. Everyone's body responds differently..
If it was me, I would keep my protein high like you have it.
Cut carbs a little. Have just enough to fuel workouts.
I would keep lifting heavy so you maintain as much muscle as possible.
I would NOT overkill the cardio. I would do just enough to get you more in a deficit. If you do to much, you will end up looking completely flat no matter how much muscle you maintain..
With a 4 week time frame, I would focus a lot on minimizing sodium so you can drop some water weight. Losing that excess water will give the illusion of being more shredded if that is what you are going for.
That is just how I would handle it of course. Everyone's body responds differently..
Posted on 7/12/22 at 3:09 pm to Mingo Was His NameO
quote:
Walking evert day.
I think this is key. But not just “steps,” walking with a purpose. I’d try to walk 60 minutes/day with either a weighted vest or holding dumbbells either in a hilly neighborhood or inclined treadmill. Probably get optimal results breaking it down into 3 20 minute intervals or 2 30s, depending on your day. And obviously, you’re probably not gonna be able to hold 20 pound dumbbells in each hand for 30 minutes, so adjust to what you have/can do. Could probably get similar results in a 10 minute session on the treadmill at the right incline and dumbbell weight.
But there are a lot of good videos on YouTube titled “getting ripped by walking” or whatever. But I think that in some combination with HIIT and continuing to lift heavy is going to be better for the look you want than trying to jog 2 or 3 miles a day.
Posted on 7/12/22 at 3:12 pm to Mingo Was His NameO
quote:
Protein modified sparring fast.
I think its protein sparing modified fast (PSMF) so he can look it up but that's my choice if I have only 4 weeks.
Posted on 7/13/22 at 2:39 pm to pwejr88
Protein strictly mutha fricka
Posted on 7/13/22 at 3:16 pm to pwejr88
What is your goal weight?
Posted on 7/13/22 at 3:18 pm to OysterPoBoy
Not sure.
Just want some of the pudge to go away. Probably dropping 8-12 of fat would be ideal
Just want some of the pudge to go away. Probably dropping 8-12 of fat would be ideal
Posted on 7/13/22 at 3:22 pm to pwejr88
quote:
Probably dropping 8-12 of fat would be ideal
So would someone giving me 5 million dollars
Posted on 7/13/22 at 3:53 pm to AZBadgerFan
quote:
the girl I was dating at the time competed in bikini competitions
Pics aren’t loading for some reason.
Posted on 7/14/22 at 6:35 am to OldHickory
quote:
Pics aren’t loading for some reason.
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