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****Guide to Cutting, Bulking & Maintenance****



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****Guide to Cutting, Bulking & Maintenance**** ****Guide to Cutting, Bulking & Maintenance****
_Wolf_
04-15-2006
Originally Written by Jodi

So you want to Cut. Well the first thing is understanding what “Cutting” means.

The Bodybuilding definition of cutting is quite simple = Lose Body Fat and do your best to retain Lean Body Mass (LBM)

Sounds simple, huh? Well, to be quite frank, its not. There will be many times that you want to give up and eat that cookie or ice cream but you need to decide what’s more important to you, that cookie or those abs. There is no magic pill or weight loss supplement that is going to make you lean, sorry but its not happening. Its your hard work, dedication and determination that will get you to your goal.

We all work so hard in the gym day in and day out and we hate the idea of losing our hard earned gains. So, if you want that 6 pack to show or striations in your shoulders then Cutting has got to be done. Many of us successfully cut with little to no loss of LBM. The trick is learning your own body and find what works best for YOU. You need to research, read and educate yourself. We can offer you the tools and our ideas on how to get started but ultimately its up. There are no rights or wrongs here, these are our opinions, these are things we have tried and found to work and these are our own experiences. You’re results can and will differ from ours as we are all different people with different bodies and with different needs.

Outline of a Healthy Diet:

1. 5-6 Meals
By eating every 3-3.5 hours apart we are increasing our metabolism. If our bodies go without food too long we go into starvation mode and our metabolism slows down. Why More Calories? Eating a smaller meal contain of protein, veggies, carbs and fat every few hours keeps fat loss going and supplies our bodies and muscles the nutrition it needs for the strenuous workouts.

2. 5-6 Liters Water of per day
Water is the source of life. Our bodies are mostly made up of water so a constant intake is essential to our bodies every function.

3. Lots of Fibrous Veggies
Eating more vegetables is essential to any healthy nutrition plan. They contain many vitamins and nutrients as well as countless overall health benefits.

4. Lean quality Proteins
Protein plays a very versatile role in the body. It is used to form strong muscles, bones and teeth. It is used to make hormones and enzymes, to strengthen the immune system, and to carry oxygen to the cells. Amino acids that form protein are classed as either essential or non-essential. There are about 28 known Amino Acids , of which the body can make only 19. The remaining nine essential ones must be supplied by our food. Protein is required for muscle repair and hypertophy.

5. Essential Fatty Acids (EFA’s)
EFA's are fats that are essential to the diet because the body cannot produce them. Essential fatty acids are extremely important nutrients for health. They are present in every healthy cell in the body, and are critical for the normal growth and functioning of the cells, muscles, nerves, and organs. Please see below for an article and links on EFA's.

6. Complex Carbohydrates
Complex carbs with lots of fiber should be consumed in proper proportion for maximum health and vitality. Carbs provide us with strength in the gym by filling our glycogen stores for our muscles future use. Complex carbs with lots of fiber are rich sources of necessary vitamins and minerals as well as enzymes.

7. Say NO to Sugar
Simple sugars and other refined carbs, are released into the bloodstream more rapidly than complex carbs and can be used for energy or converted to glycogen. This elicits a large Insulin response, which in turn causes the excess sugar to be converted to fat.

8. Determination & Dedication
Your hard work will pay off and we are all here to support you!

Here is an easy printable shopping list to help guide you in proper food choices.  
  #10  
Tmno on 10-21-2011, 03:14 AM
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i really like this article section, lots of good infos
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  #11  
FitnessFreek on 10-21-2011, 10:02 AM
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old but good....Thanks
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  #12  
loganchristo on 09-12-2012, 05:28 AM
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excelent guide I must say. Thank you !
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  #13  
Sundrell on 08-26-2013, 10:39 AM
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I'm late to the show - but am truly enjoying the info.
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