If you had a look at our Bodybuilding page, you already know our high consideration for bodybuilders and why we usually refer to them for weight loss: usually you don’t start bodybuilding without some psychological reasons, these guys have the right mindset, they work hard for their body (a bit of narcissism, maybe?), they don’t hesitate to ask for support in the gym, they exchange best practices in forums, and last but not least, they know how to diet down.
Take Example From Bodybuilders
So even if you are not really willing to walk in the steps of Arnold Schwarzenegger, there is no doubt that this good example will help you if you resolve to lose weight, men and women as well (by the way we will come back to Bodybuilding for Women later).
If you meet a bodybuilder and you want to pretend that you are familiar with these things, just ask him: “Bulking or cutting?”
In fact bodybuilders alternate these two phases, bulking up to gain muscle (anabolism) and then cutting down (catabolism) to lose this fat which came inevitably from the bulking phase. Don’t get us wrong: most of the time they don’t have a lot of fat to lose, no obesity here: they want to go from 8% body fat to 4% or less. We know many people who would be happy with their starting figures 😉 The main goal is aesthetic of course, in order to lose enough underskin fat to show their chiseled cut muscles. In some other languages, the “cutting phase” is called “drying phase”. How do they achieve this fat loss and how to learn from it for your weight loss? This is what we will detail though nutrition and exercising.
Cutting Phase: Nutrition Guidelines
Bodybuilders take their nutrition very seriously: you would be amazed to see their knowledge on this topic. Some of them take it easy but from experience it is not the majority, most of them fix their diet in a very precise way and stick to it (remember what we said regarding their psychological profile? They have the right mindset and a clear motivation translated into action). They work so hard during their sets of weight lifting repetitions that they don’t want to jeopardize their results with a lack of mental toughness or willpower. When you know the high price of what you got, you don’t want to mess it up for some junk food during the cutting phase. We don’t want to generalize here, it is hard for everybody to reduce food intakes below your body’s needs, but frankly bodybuilders have the right psychological dispositions which make it happen where others will fail.
Let’s detail their typical diet at cutting phase and see how you can benefit from it.
First you need to know exactly how many calories you will have daily. Either buy a book detailing how much protein or carbohydrate there is in any food, and do your math, or go to an online site proposing a calorie counter page. We highly suggest the first choice which will force you to see your food differently, knowing its composition and its calories. After a while you are able to “weight” any menu only by reading it.
Then you need to know your Basal Metabolic Rate (BMR) or your Resting Metabolic Rate (RMR): the goal is to be about 500 calories below your BMR.
During a cutting phase, the average intake is around 40% protein, 40% carbohydrate and 20% fat. Some nutritionists recommend 25% protein, 55% carbohydrate and 20% fat. Some say that 15% fat is fine also but I don’t recommend it, 20% is reasonable.
In order to keep a constant metabolism, it is better to have 5 or 6 meals daily, the last one before 7 pm.
- Keep it as it was during the bulking phase or a bit below, in order to preserve your muscle mass: usually 1 gram per pound body weight per day (2.2 grams/kg) which is already quite high, the important point is to keep that level or your body would look for another source of energy
- Exclude beef and pork from your choices; eat fish, tuna, egg whites, chicken or turkey instead – by the way, never fried!
This is your source for energy and it is more complex than “sugar” as thought by most people. There is also confusion about the glycemic index, which tells you how fast saccharides will raise the blood glucose level.
- Avoid “quick sugars” passed directly to blood and stored as fat when not used immediately. Prefer complex carbohydrates – starches – such as grains (wheat, rice, barley, oats), beans, corn and potatoes.
- Try to avoid processed food as much as possible, just buy fresh food and cook!
- This might be hard for some people, but still: avoid eating bread during your cutting phase. Quick hint: don’t buy bread 😉
- Last point: it would be better if your carbohydrate could go decreasing during the day, ideally carbs only at the four first meals and nothing for the two last ones. Don’t worry, carbohydrates are not essential nutrients for man, you will survive 😉
Additionally, you will be probably happy to learn that during this cutting phase you are more than encouraged to eat plenty of vegetables! Go for lettuce, broccoli, spinach, mushrooms, onions, cucumbers, peppers and tomatoes. Fruits are recommended too, preferably with low glycemic index, because they are tasty and will help your mood, and because their antioxidants have a positive effect on free radicals and toxins.
We finish with the Hated Family, Fat – in fact vital for us, but perceived as The Enemy by half of the population. Back to the point:
- As we said, total fat intake shouldn’t exceed 20% of your total day calories
- No alcohol
- Avoid industrial food
- No fried food
- Even if recently discussed, prefer (poly) unsaturated fats (seeds, fish, nuts, algae, leafy greens) to saturated fats (butter, coconut oil, palm oil, dairy products)
- This one may hurt: avoid sauces! Use spices instead.
Last point: drink a lot of water.
Ephedrine during a cutting phase
Ephedrine or ephedra alkaloids will make it easier for you during a cutting phase. If you are familiar with our site you probably know all reasons why, I will mention them rapidly here for newcomers 😉
1. Fat burn
Ephedrine or ephedra alkaloids (difference? here) have thermogenetic effects that raise your basal metabolic rate. As a result, lipolysis is stimulated and your calorie consumption is significantly increased so fatty lipids are released from adipocytes: your fat is converted into energy.
2. Energy level
Most diets fail due to low energy after a few days of low calories. You feel so tired that even daily activities become hard, no chance for any extra exercising! Thanks to ephedrine your energy level will be enhanced for a sufficient period of time in order to start producing weight loss results, thus virtuous circle by effect on mood.
3. Appetite suppression
Let’s detail this point a bit because I like it so much. This is probably the key success factor of ephedrine as fat burner. It shows how complex our body is and I love the way we try to find tricks to fool him 😉 OK, usually after a few days of diets your body figures out what you are doing and the reaction is painful: your small fat cells are very efficient at restocking fat and ask for more, with immediate effect on your appetite: you feel so hungry that keeping your motivation for the cutting phase becomes harder. Here is how ephedrine will do the trick here: physiologically, dopamine plays a big role in the regulation of appetite, well ephedrine will help you as indirect dopamine agonist by increasing its release from the cytoplasmic pool (basically everything in the cell except the nucleus, where metabolic pathways occur). Bottom line: your fat cells are starving but ephedrine gave a signal saying that you are not hungry anymore, as if you had eaten enough. Your adipocytes can shout all day long, your brain is not listening anymore 😉
4. Lean Muscle Mass Retention
Lean Muscle Mass Retention is the final synergy between ephedra or ephedrine and fat burn. Have a look at our page gathering medical references: “During dietary energy restriction Ephedrine plus Caffeine promotes fat loss and preserves fat-free mass”). This is exactly what you want during a cutting phase! After all these efforts to build muscle, you now want to keep them and get rid of the fat that came during the bulking phase. The good point is also that by keeping your metabolic rate high and being able to exercise without serious fatigue, you will burn more calories at all times (the more muscle you have, the more calorie you burn, even at rest).
The end goal of a cutting phase for bodybuilders is to show their chiseled cut muscles. Again, many people reading our blog and you also maybe are not exactly bodybuilders 😉 but these nutrition tips and the support of ephedrine will have the same results for you. We just might see less chiseled cut muscles 😉 but you will lose fat in the same way, for the same reasons.
Make sure to find ephedrine for sale from our recommended sites only, don’t buy fake products from fake sites: it’s impressing how many spam sites are now “selling” ephedrine without prescription for a delivery in the USA! To be fair, it’s true that no prescription is needed, as no ephedrine will be delivered, in the USA or in any other country 😉 They will just debit your credit card 🙁
OK, that’s it for now, the next post will detail an exercising program which will consolidate your dieting results without compromising your muscle mass.