- HK BioTek
Weight cutting for body builder
HK BioTek Intern
Weight cutting is an increasingly popular workout technique which emphasize in fat- loss phase that bodybuilders use to get as lean as possible. It is different from other weight loss diets, cutting diet tends to be higher in protein and carbohydrates and accompanies by weightlifting at the same time. A cutting diet normally lasts for around 2-4 months when you have reached your bulking target. It is tailored to each individual and they each requires different nutritional needs.
Firstly, before adopting a cutting diet, it is very important to calculate the calorie intake. The ultimate goal of weight cutting is to decrease the fat portion of your body and it happens when the calories intake is consistently fewer than the calories burnt. The calculation should depend on the weight, height, exercise levels and basic metabolic rate. An ideal calories intake should be 150-200 calories less than the calories burnt. A healthy, even rate of weight loss is around 0.5-1% of your body weight per week and is best for a well-designed cutting diet. Although a larger calorie deficit may help you lose weight in a faster pace,it can also increase the muscle loss which violatethe objectives of a cutting diet.
Secondly, maintaining adequate protein intake is important on a cutting diet. High protein intake can aid fat loss by boosting your metabolism, reducing your appetite, and preserving lean muscle mass. If you’re on a cutting diet, you need to eat more protein than if you’re merely trying to maintain weight or build muscle mass. That’s because you’re getting fewer calories but exercising routinely, which increases your protein needs. 0.7–0.9 grams of protein per pound of body weight is sufficient for conserving muscle mass on a cutting diet.
Fat plays an important role in hormone production, which makes it crucial for a cutting diet. While it’s common to reduce fat intake on a cutting diet, not eating enough can affect the production of hormones like testosterone, which help preserve muscle. On cutting diet, 15–30% of your calories should come from fat.
Carbohydrates play a key role in preserving muscle mass while on a cutting diet because your body prefers to use carbohydrates for energy instead of protein, eating an adequate number of carbohydrates may combat muscle loss.
Additionally, carbohydrates can help fuel your performance during workouts. On a cutting diet, carbohydrates should comprise the remaining calories after you subtract protein and fat.