Going from Chubby to Shredded (My Journey + 5 tips)
I usually spend winter putting on weight and focus all my energy on gaining muscle that way I'm never dipping into my muscle stores for energy. This winter I took things very seriously and managed to put on 30lbs. This is by far the most I've ever weighed in my life!
I ate a very consistent 3000 calories for my gaining phase. But now it's time to go back down. After not being able to look at myself in the mirror anymore being a trainer. I decided it was time to start the cutting phase.
I also have to say, I have a big goal of not only making a comeback into bodybuilding but I also want to make the cover of inside fitness magazine (this one may be a little out of my control, but it's a big audacious goal and that's how I role)
So as I start my cutting phase I look at these 5 important factors:
Factor #1 – Calories –
I start my calories at 14x my ideal body weight of 160lbs (keep in mind I've been eating 3000 calories). If you have been under eating then I would suggest you start at 10x your ideal body weight and play around with your calories a little and monitor when your weight drops or goes up to find what your maintenance
calorie level is then decrease slightly.
Factor #2 – Macro nutrients
Now that you've figured how many calories. You need to figure out how many grams of protein, carbs and fat you will have. Start with protein. Take 1-1.5g of protein per pound of lean body weight. Now figure out how many calories from protein that is and move on to the next macro nutrient. You can then choose to get your energy source from fats or carbohydrates (I've used both fats and carbs successfully).My rule is if you choose carbohydrates no less than 40-60g of fat. I myself prefer fats because it doesn't give me cravings but some people function better with carbs, so go for it. Add up the calories and make sure they fit into the calorie zone you chose from the first factor.
Factor #3 – Workout
If you are working out for overall fitness it's one thing but if your looking to sculpt every muscle you need to give each muscle special attention. I workout 5 days a week working different body parts on every day of the week. I work every muscle group once a week, it gives me just enough time to recover
for the next workout. I still train heavy, 8-10 repetitions and I will add a little more super sets in the mix.
Factor #4 – Supplements
My supplements change as I get closer to the goal but for now this is the list of supplements I take while I diet down at this specific stage: Protein powder, fish oil, BCAA's, glutamine, multi vitamin, vitamin B-complex, zinc, magnesium, creatine, arginine, tribulus terrestris, rodiola rosea.
Factor #5 – Cardio
I shouldn't even call this section cardio, I should call it "just moving". When I'm trying to put on weight I try not to move much. It's winter so there's not much to do anyways. But now that I'm starting my cutting phase I will start to move more (I like to overlap this with other priorities in my life like what I talk about here) and as I get closer to the summer I will start cardio. The body adapts easily to cardio so I try to save it for when I'm closer to my goal. I will typically do it for 10 weeks then take a break. I go from no cardio to slow cardio to intense intervals.