I would love to introduce you all to my trusty partner Joel. He has been cutting for the past 6 weeks, and his results are unbelievable! He has dedicated tons of time in the gym, with his diet, as well as investing more time than you can phathom into eductating himself on the subject on efficient and effective, QUICK weightloss. He wrote me a few brilliant articles, which I will introduce to you weekly!
I’ve spent the last 2-3 years in a pretty sustained calorie surplus (permabulk life). I played American football, where increased muscle mass and strength is desirable for improving performance. The plan was to bulk for the new season, and then cut down following the completion of the season in order to limit total fat gain. However, the plan changed after I suffered a pretty nasty knee injury (patellar tendon rupture, ACL rupture, lateral meniscus tear, bone bruising etc). As anybody who’s suffered an injury knows, during this time activity levels drop and is usually accompanied by muscle atrophy (loss) and fat gain. It is unwise to be in a calorie deficit whilst recovering from an injury, as this can slow down the healing process, causing negative effects down the line. So, two years and two surgeries later it is finally time to sacrifice some body fat to the gods.
|Body Fat %||~ 16%|
|Bench Press||92.5kg x 5|
|Squat||65kg x 15|
|Deadlift||130kg x 8|
|Military Press||55kg x 5|
As many of you will be aware, it’s rather difficult to gain a significant amount of muscle mass and lose fat at the same time (other than beginners to lifting and/or obese individuals). Trying to achieve both of these dichotomous goals can often lead to a whole lot of wheel spinning. As a result of this, it is better to focus on one aspect at a time. Spending time in a caloric (energy) surplus is colloquially known as “bulking” and time spent in a calorie deficit as “cutting”. To improve physique over time, a step ladder approach can be used, where an individual focuses on gaining muscle (and a little fat) and then losing that fat whilst maintaining most of the muscle. If done correctly, over time, muscle mass will accumulate without excessive fat gain (Illustrated below). This article gives an overview of my upcoming cut, including the how’s and why’s of my fat loss protocol.
As the old saying goes, there are 100 ways to skin a cat. So too are there a plethora of ways to lose fat. As long as a calorie deficit is achieved, weight loss will occur. Whether you decide to go paleo, eat low carb, eat low fat, fast intermittently or just eat cabbage soup… The reason all of these different ways work is because they create an energy deficit. This is how I like to explain the concept:
“Imagine your wallet is your daily calorie expenditure. Also imagine that your savings account is your fat stores. Each day you get £20 to spend in your wallet. Now, if you spend that £20 before the day is through, you’ll be forced to dip into your savings account to pay for whatever is required, causing your savings to shrink. Conversely, if you didn’t spend the money in your wallet and have £5 left at the end of the day, this then gets deposited into your savings account, causing it to grow. The same is true of calories. Use more calories than you eat, and you pull it from your fat stores (savings account). Eat more calories than you burn off, and it gets deposited as fat.”
Now this is a relatively simplistic approach considering the complex physiology involved, however it highlights the principle. The energy (calories) has to go/come from somewhere.