Start by increasing your intake by 5 to 10% and stick to this amount for two to three weeks. Then continue to increase your intake and repeat the process until you reach your maintenance amount.
You cut by adjusting your diet to maximize fat loss, while you continue to train to gain muscle. It is possible to gain muscle while losing body fat, but the realistic goal is often to maintain it. The best way to maintain, however, is to train to gain.
A cutting diet lasts 2–4 months, depending on how lean you are before dieting, and is normally timed around bodybuilding competitions, athletic events, or occasions like holidays ( 4 ). A cutting diet aims to get you as lean as possible while maintaining muscle mass.
Apply pressure to the cut using a clean washcloth or gauze. Maintain pressure for one to two minutes or until the bleeding stops. Apply petroleum jelly. This will help keep the wound moist for faster healing.
Don't use hydrogen peroxide or iodine to clean the cut. They are harmful to the skin and can actually delay healing. Don't leave a cut or scrape exposed to the air. A bandage can protect the area from rubbing against clothing and getting dirt and bacteria in it, while keeping the cut moist to heal faster.
That said, a good rule of thumb for most lifters is to spend at least 8-to-12 weeks bulking and use a bulking-to-cutting ratio of 3:1 (unless you're very overweight, in which case you may need to spend considerably more time cutting than bulking until you reach a more healthy weight).
For a slower cut, an decrease of 10-15% calories is advisable. I often advise starting with a decrease of 10% for a few weeks, take measurements (weight and photos) and see how things go. If fat is being lost, stay with the 10% deficit until things stall and then lower to 15%.
If your goal is to gain muscle and strength and you aren't concerned with gaining a bit of fat in the process, a bulk may be a good choice. On the other hand, if you're looking to lose fat and maintain muscle, a cut may be more in line with your goals.
The truth is that working out for the first time after a break will probably be challenging at first, but I have some encouraging news: It is actually a lot easier for your body to regain strength and muscle than it is to start from scratch.
So, should you strength train while cutting? Yes, strength training during a cutting phase is critical to maintaining as much lean muscle mass as you can during this lower-calorie phase. The more muscle mass you can maintain, the lower your body fat gets as you drop weight.
You shouldn't gain a notable amount of body fat during a maintenance phase provided it's well executed. Weight may increase but that doesn't mean body fat. Maintenance phases involve an immediate increase of Calorie intake to estimated weight maintenance through the addition of more carbohydrates.
No matter how much weight you need to lose, cutting out excess calories and increasing physical activity is key. A 1,500-calorie diet fits the needs of many people who want to lose fat and improve health. Like any healthy diet it should include mostly whole, unprocessed foods.
Most adult women should not need to cut calories below 1600 to lose weight while most men should not need to cut their calories below 2000 - although there are exceptions. Weekly weight loss can really vary - some weeks you may lose up to 3 or 4 pounds while others, barely one pound.
“The average woman needs to eat about 2,000 calories per day to maintain weight, and 1,500 calories per day to lose one pound per week,” says Nandi. “The average man needs about 2,500 calories to maintain, and 2,000 to lose a pound a week.”
Rules to Cut By
Continue to eat a sufficient amount of protein—at least 0.8 grams of protein for each pound of body weight, and preferably 1 gram per pound. Eat low-fat but not super-low-fat. About 20 percent of your total daily caloric intake is usually the sweet spot.
10 to 14 percent
This range of body fat is still lean, which means your abs will be visible.
A dirty bulk refers to a period of aggressive weight gain used to promote muscle and strength gains in strength sports and certain team sports.
To reverse diet without gaining weight, slowly increase your calorie intake to a higher target calorie goal. By doing this in a strategic, slow manner, you may be able to boost your metabolism, manage your hunger levels, and prevent or reduce rapid weight regain.
It's usually better to have a shower until the wound has healed to avoid soaking it completely. Afterwards, pat your wound and the area around it dry.
Yes, you can have a bath or a shower. If your wound does not have a dressing in place when you go home, then you can have a bath or a shower, simply let water run over the wound. If your wound does have a dressing then you can still bathe or shower.