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Edit: This is just a discussion mainly on 'cutting', not a guide. Do your own research on how to cut. If you don't have much muscle mass (especially if you're 'skinny-fat') you should just focus on eating clean/lean and lifting weights.
As the title says, How do you get especially ripped for summer? What works best for you?
Some of you might have 10% or less body fat all year round. Great for you! For me I'm usually around 13-15% body fat and during summer 6-9%.
So here's my method (by no means a great method..just what works best for me):
I usually get started with the dieting around now (March) so I have a few months to slowly shed the fat.
By the way, I train and eat mainly for aesthetic purposes. I do 0 cardio cause I'm lazy as f***
My diet is incredibly simple. Junk food 1-2 times per week, wheat bread/crackers, protein shakes, vegetables (if you want), and any super-lean meat/chicken/fish (I usually just eat tuna out of the can). Also I drink lots and lots of water to hydrate and reduce the feeling of hunger.
Normally I aim for at least 150g of protein per day, but with this diet I only aim for 80-100g.
Example for one day:
Breakfast: Wheat crackers + water
Lunch: Choice of veggies + protein shake
Dinner: Can of tuna + water
Before bed: Protein shake
--So as you can see, my calorie intake is REALLY low. Having junk food then once or twice a week is fine. Also a few days of the week I'll eat plenty of nuts as a snack in between meals.
I don't even feel the cravings for junk food at all on this diet, but I choose to occasionally eat it for the convenience and make up for the lack of calories I'm getting (dumb reasoning, but anyway..it works)
What allows me to stick with this totally boring diet and not have craving is my total love for crystal clear clean cold Swedish water. No food or drink satisfies me more than this 
The end result is maintaining most of my muscle mass and super-ripped abs and V-taper (i have abs all year round, but nothing like after this diet).
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80-100g protein a day?
What do you weigh?
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78kg 181cm (edit: this may seem like a low weight, but I mainly train upper body;-) )
You don't need so much protein to maintain muscle mass.
For example, one study had men and women consuming 800 calories and 80g protein per day for 12 weeks with no loss in muscle mass. Here's the title:
Bryner RW. Effects of resistance training vs. Aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. Journal of the American College of Nutrition 1999; 18(1): 115-121
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that's very interesting. I am approaching a serious cut, gona start in 4 weeks. I'll think about that lowered protein intake, I want to keep as much muscle as possible of course lol!
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1. Lift heavy weights.
2. Eat 200-500 kcals below maintanance
3. 1 g/lbs protein
4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
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On March 04 2013 09:01 eshlow wrote:
1. Lift heavy weights.
2. Eat 200-500 kcals below maintanance
3. 1 g/lbs protein
4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself....
eshlow, I think that advice is totally solid. My method is by no means the norm, and I don't expect anyone to agree with it, but it works for me. Perhaps it's my body-type/genetics and not expending energy on cardio. I don't know.
Anyhow, I want this thread to discuss other methods, not mine =)
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On March 04 2013 09:08 Thor.Rush wrote:Show nested quote +On March 04 2013 09:01 eshlow wrote:
1. Lift heavy weights.
2. Eat 200-500 kcals below maintanance
3. 1 g/lbs protein
4. Sleep a lot
Get rid of the wheat crackers and eat fruit instead.
Not sure why you want to starve yourself.... eshlow, I think that advice is totally solid. My method is by no means the norm, and I don't expect anyone to agree with it, but it works for me. Perhaps it's my body-type/genetics and not expending energy on cardio. I don't know. Anyhow, I want this thread to discuss other methods, not mine =)
Why dont you just eat a lot of veggies and meat to lean out.
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...just do cardio. Don't cut protein, and try to spread out what sources you are getting your protein from. You need to spread out what amino acids, and protein you are getting from the meat.
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I just substitute water for whole milk when I want to cut, and it's super simple....... Everything else pretty much stays the same, except maybe I cheat less with wheat and rice.
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Something I read about a bit ago on a good forum steroidology.com is do timed carbs. Basically you're not eating carbs except for post work out, and then having a day of carb loading about once a week. And as cambium said milk is a really good tool also. Drinking a lot of whole milk when bulking to add protein and calories, and cutting the milk out when cutting. I do that but I don't drink enough milk when bulking for it alone to make the difference.
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the only reason your nonsensical "diet" works is because you are eating at a large calorie deficit. Thus, this is not a diet to get "ripped". More like, "how do you get looking like a holocaust victim for summer".
If you truly want to get ripped in a healthy and more efficient manner, I highly suggest you read up on bb splits, paleo dieting, 5x5 stronglifts, and starting strength by mark rippetoe. We should all take care of our bodies, so we should take the time to do it right.
eshlow knows what he is talking about.
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one efficient alternatnive:
carb backloading (strength accumulation) in combination with heaving wightlifting -> google it and it might suit you
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On March 04 2013 13:01 Cambium wrote:
I just substitute water for whole milk when I want to cut, and it's super simple....... Everything else pretty much stays the same, except maybe I cheat less with wheat and rice.
That's a great idea. I myself switched from whole milk to non-fat a month ago.
On March 04 2013 16:49 Golgotha wrote:
the only reason your nonsensical "diet" works is because you are eating at a large calorie deficit. Thus, this is not a diet to get "ripped". More like, "how do you get looking like a holocaust victim for summer".
If you truly want to get ripped in a healthy and more efficient manner, I highly suggest you read up on bb splits, paleo dieting, 5x5 stronglifts, and starting strength by mark rippetoe. We should all take care of our bodies, so we should take the time to do it right.
eshlow knows what he is talking about.
I probably should've just asked the question instead of saying what I do. If I looked like a holocaust victim for summer, it obviously would not be working. I lose barely any muscle mass from this diet. However, I appreciate the advice and I will take into consideration eating healthier. Also, I do recommend people to follow eshlow's advice.
As for training during these next few months, I like to focus on bodybuilding methods that I haven't done before rather than strength-focused. I believe this helps me maintain muscle mass. I'm planning on alternating each week between high intensity training and Steve Reeve's method of 3 sets of 8 reps, resting only 45 secs and lowering the weight after each set. I'll continue to use the same amount of weight until I'm strong enough to perform 12 reps. Then I'll increase to a weight where I can perform 8 reps and restart the process.
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On March 04 2013 13:19 hunts wrote:
Something I read about a bit ago on a good forum steroidology.com is do timed carbs. Basically you're not eating carbs except for post work out, and then having a day of carb loading about once a week. And as cambium said milk is a really good tool also. Drinking a lot of whole milk when bulking to add protein and calories, and cutting the milk out when cutting. I do that but I don't drink enough milk when bulking for it alone to make the difference.
Is this the same as carb cycling? I've heard many people say carb cycling is the most efficient method for cutting, but it seems quite annoying counting up different amounts of calories for different days.
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hey Thor-Rush
just wanted to ask - do you get really hungry when you're cutting like that? and if so, how do you handle it? just suck it up? also, doesn't it get really boring eating tuna for dinner every day? why not mix it up with other fish, or maybe some lean chicken or beef?
i absolutely love eating, and i eat a lot (i have some belly fat). im not looking to cut any time soon, since i'd rather make strength gains, but if i ever do, i would think that maintaining a caloric deficit would be super hard for me.
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dont cut back on the protein, you need it to maintain your muscles while cutting
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On March 05 2013 01:25 ieatkids5 wrote:
hey Thor-Rush
just wanted to ask - do you get really hungry when you're cutting like that? and if so, how do you handle it? just suck it up? also, doesn't it get really boring eating tuna for dinner every day? why not mix it up with other fish, or maybe some lean chicken or beef?
i absolutely love eating, and i eat a lot (i have some belly fat). im not looking to cut any time soon, since i'd rather make strength gains, but if i ever do, i would think that maintaining a caloric deficit would be super hard for me.
The first time I was cutting, it was a pain in the ass. It took me at least a month to get use to it. I also use to hate tuna and vegetables, as well as beans (which i forgot to mention). Now it doesn't bother me at all. In fact, I get a lot of satisfaction eating right out of the can while watching motivational fitness videos.
Drinking lots of water and playing computer games does a great job in preventing me from eating more than I should. Also, vegetables can really fill you up without adding many calories. They also reduce sugar cravings. By the way, I do eat other meat, chicken breast etc. That was just an example of one day.
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I've gotten with 10 pounds of ideal weight before, hopfully I can get there towards start of this summer, but I'm sitting about 20-25 pounds higher than where I would like to be (currently 5'8" 160).
My usual strategy is just to eat relatively healthy, with plenty of fruits and vegetables. Normally about 2,500-3000 Calories a day if the goal is weight loss.
If only it wasn't for food addiction I would easily be there, but I have terrible grazing and binging habits. Going to try and finally break these as much as possible, but it's going to be one hell of a battle.
EDIT: If anyone has thoughts on handling food addiction/extreme sugar/salt/fat type food cravings I'm all ears. 5,000 calorie late night "snacks" make weight loss a b*tch.
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Train your legs too, bro. >_< (@Thor.Rush)
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Papua New Guinea1059 Posts
No, everyday is an upperbody workout day, dud! Gotta look like those black guys training with their bodyweight only on youtube, chicken legs are sexy. Smaller legs = bigger looking torso. 50% fact 50% magic 100% results
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EPT
