The Ultimate Cutting Diet Guide

For your cutting diet to be effective you should follow the suggestions outlined in this article.

The main reason many people fail to reach their weight loss goal is that they consume too many calories. If you want to lose weight, you have to eat fewer calories than you burn. This is not a diet myth; it’s a scientific fact!

However, eating fewer calories can be difficult for some people. In this report, we’ll make the process of eating fewer calories than you burn easier. There is a basic equation that can help you determine the correct number of calories you need to consume in a day, in order to lose weight:

# of Calories Burned = The Calorie Deficit = The Weight Loss Calorie Intake Target

That seems simple enough. Right? Well, it is, but before you can solve this equation, you need to know how many calories you’re burning and your calorie deficit. Calculating the number of calories you burn in a day can be tricky, but there is a way to generate a quick estimate:

Your Current Body Weight x 14 = The Total # of Calories Burned Per Day

This equation is based on a few assumptions:

1. You do moderate exercise 3 to 5 times per week.
2. You have a sedentary job.
3. You have a body-fat percentage ranging from 20 to 25 percent.

Don’t worry if your weight loss estimate is not exact. Start with these numbers and move on to the next step.

Determine Your Daily Calorie Deficit

Many people use a standard calorie deficit for their diets. Most people choose 500 or 1000 calories. I don’t recommend choosing a random number because these deficits may put your body in starvation mode. Instead, you should choose a calorie deficit that is a percentage of the total calories you burn. I recommend a deficit range of 20 to 35 percent.

For example, a 190-pound man who wants to lose weight quickly and is willing to be aggressive in his calorie cutting may choose a 30 percent deficit. To calculate the amount of the deficit, he would take his daily calorie burn of about 2,660 calories (190 pounds x 14) and apply the 30 percent. This would give him a deficit of 800 calories (2,660 x 30%). That would make his target, 1,860 calories per day for weight loss (2,660 calories burned – 800 calorie deficit).

If you multiply the calorie deficit for each day by 7, you get the total deficit for the week. One pound of fat has 3,500 calories. You can estimate the total pounds in fat you can lose each week based upon the number of deficit calories. For most people, this should be about one to two pounds.

If the equations are too complicated, or you want an easier method to determine your target calories, you can use this shorthand method.

Bodyweight in pounds x 10 or Bodyweight in kilograms x 22

Using this method, you’ll arrive at a number of calories that is similar to the number you would reach using the three steps. However, going through the three steps will help you understand the process that will lead to your weight loss.

Most health organizations do not recommend low-calorie diets. They recommend that men do not eat less than 1,600 calories, and women should not eat less than 1,200 calories. Keep in mind that the number of calories you eat will depend on the calories you’re burning. When choosing the percentage you should use for your deficit look at how much weight you need to lose. A lean person should choose a lower deficit percentage of about 15 to 20 percent. While 35 percent may work well for a person who has a larger weight loss goal.

10 Must Know Facts About Building Muscle Mass


1. Genetics Play a Big role in Muscle Building

People with naturally thin frames and smaller body types usually have children with similar physical attributes. This is not to say that there is no way to achieve the muscular body type you may want, only that the efforts that you make will have to be fitted to your specific needs.

2. Metabolism Determines Your Size

Does it ever seem that your efforts to gain weight are absolutely fruitless despite the health supplements, protein drinks and donuts? You may have a fast metabolism that is burning through your calories faster than you can chomp them down.

3. No One Size Fits All

There is no One-Size-Fits-All weight training program that is guaranteed the same impressive results for everyone.
If you want to the impressive results a training program delivers start by finding a training program that works for your body type. Of course there is standard procedure for developing and strengthening muscle; but a lot more goes into a training program than lifting weights.

4. Training Harder and Longer does not Guarantee more Drastic Results

This is a common misconception, that pulling longer hours at the gym or lifting the limits of your capacity is going to yield greater results. The fact is that weight training is only a part of the process; the part that stimulates muscle development. Once completed your body needs proper rest and nutrition to build muscle mass.

5. Isolation Exercises Don’t Develop Larger Muscles

For the greatest results in the shortest amount of time, multi-muscle exercises are the way to go. These exercises combine the efforts of more than a single muscle or muscle group to perform a motion. This puts extra amounts of stress on the body and enables your nervous system to release the hormones that begin developing larger muscle mass.

6. Forget the Machines; Free Weights offer Superior Results

Because they put greater stress on the body per motion, free weights are preferred by weight lifters everywhere. Free weights also require more attention and focus to use; the stimulation of supporting muscles improves the overall size of the muscles in muscle groups. Beginners can develop form and basic control by practicing on machines; but if effectiveness is what you seek free weights are what you need.

7. No Pain, No Gain.

Repetitively lifting a weight is not the point of weight lifting. Instead of improving your condition a program like this will only sabotage your efforts. You got to do some heavy lifting if you want to develop the type IIB muscle fibers that really start to pump up your bulk. What is heavy lifting? When you fail after the 4th or 8th repetition, that’s heavy lifting.

8. Time to Eat Like a Beast

You are what you eat and how much of it you eat. If you want to be top of the food chain you got to eat your way to the top and 3 filling meals is just not going to do the trick. Your body needs to be kept in a state of overabundant nutrition and equal physical output. A bodybuilding diet that involves eating 6 meals a day, two and a half hours apart is ideal for building and repairing muscles.

9. Don’t waste Time and Efforts

The whole point of weight training is to stimulate each muscle or muscle system not to hit each muscle with every exercise in the book. Although that may be a goal for experienced body builders attempting to finely tone their muscles; spending more than the required amount of time in the gym can result in a rise of catabolic hormones. These hormones are produced to routinely reduce the size of your muscles and are therefore counterproductive to your efforts. Training sessions should not exceed 60 – 75 minutes.

10. Aerobic Activity is not the Only Fat Burner

Although aerobic activities can reduce body fat they can conflict to a body builder’s goals. Aerobic activity can be a waste of time and resources for a body builder. In addition to cutting in on your muscle recovery time (which is essential to muscle growth), aerobic activities deplete the calorie surplus on which your body building depends.

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How to lose weight fast for man

If you want to lose your weight fast you have to be aware that in that case you should choose a healthy way as much as possible. Your diet mustn’t be based on starving or exaggerated workout, it needs to be balanced. If you think that starving is a solution than you are a half way to get sick. First of all try to observe your daily nutrition routine and try to calculate your calories daily amount. After you’ve done it try to make a program that will reduce your daily amount. Women are built differently than men… It looks harder for men to lose weight, but no, it just seems like it. It might seem that losing weight is harder, but that has yet to be proven. Are men built different?


Certainly it should start from the beginning, from nutrition. First of all try to eat at home and avoid “junk” food, the outside food. Avoid eating three big meals a day. With smaller meals, including snacks you force your metabolism to stay activate all day long. Never skip breakfast! Through out all nutrient containing sugar and fats! Fruits eat always in the morning as a replace for sugar (chocolate or similar). Eat less carbs more vegetable.

Track yourself. For example note your progress, take a picture of yourself every month. In that way you motivate yourself especially when you see your progress. Take some notes about your weight loss. See how much you lose for how many days. Be realistic and stop believing that you can lose weight just in a specific part of a body.

Change your routine. What ever you do after a while you have to change it, because after some time your body hit a plateau, your results start to slow and it needs a change. Change your workout every couple months.

Choose some sport and play it. You will have fun and at the same time you will jump, pedal or cat which is very productive and not boring, Choose sport you like the most…Basketball, football or any other you prefer.


Drink water. Through out juices or sodas! Avoid the beer or other alcoholic drinks.

Try to lift some weights. With more lean muscles you will faster burn fat. In this way fat will be burnt inside of the muscles. Men have more muscle mass than women and if they train they will lose weight quickly than women.

And at the end the best choice to burn calories is cardiovascular work. But it needs to be more than 20 minutes…After 20 minutes your body burn fat, before that it burns just carbs.