How I Got Lean In 9 Weeks! Cutting Fat Revisited.

Introduction

What's poppin rebels?

Today we are revisiting a topic that we have covered in the past but I want to revisit it to show you how you can dramatically change your physique within a matter of weeks. 

Of course, all of this requires hard work, discipline, and dedication. You will have get anywhere without those three things.

Having all the knowledge in the world does not mean shit unless you are willing to go 110% toward your goals. 

Real talk. 

Anyway, back to the lecture at hand. I wanted to talk to you about my fall cutting experience

More importantly, how I dropped almost 20 pounds in 9 weeks.
Check out the photo above to see the difference from how I looked before my cut and how I look right now. 

I still have some fat that I have to lose but that will be in the spring. When I cut again. Right now, I am refeeding and slowly bringing my calories back up.  

Nonetheless, there is a dramatic difference in my physique and I accomplished this in just two months. I am looking "lean" again instead of the fat/bulky version of myself from 2 months ago.

For you guys who are new cutting or just curious to know what I did, I will break down my procedure so you have an outline what I did.

I think this will be helpful to a bunch of you guys trying to cut fat and lose weight to get lean like I did. 

There is a quite a bit to cover to listen up and try to digest this info so you can replicate what I did. 

If you want to see my log, Here are weeks 1, 2, 3, 4, 5, 6, 7, 8, 9 of my cut. I detailed everything  I did from how much I ate and exercised to rough patches I ran into along the way. 

I will summarize all that information in this post though. Here we go. 

Cutting Style Breakdown

Cutting comes down to diet and exercise. How hard are you willing to go in the paint with these two things?

​You can take whatever cutting supplements you want. If your diet and exercise is not on point then you are doomed to fail. 

I am sure you guys know this already. Dieting and exercising are actually pretty simple. Despite the media complicating the shit out of it.

You do not need any special diet or new and fancy exercise routine. You just need to do stick to the basics.

Create a large caloric deficit by eating less carbs and fats. Do a lot cardio and lift heavy in the gym.

Use this as an example. Here is what I did. 

​My Diet And Exercise Routine:

As you know, diet is the single most important factor when dieting. You can undo all you handwork in the gym with a shitty diet. No joke. 

Diet hard when cutting. It will pay off. Once you are shredded, then you can refeed and find a sustainable way of eating to maintain your physique. 

My diet was simple. My goal was eat no more than 1750 calories per day. 

I was coming down from my maintenance of 2500-2600 calories. I wanted to create a large caloric deficit. This is optimal for burning fat.

I kept the amount of protein that I take in the exact same. I decreased calories by decreasing the amount of carbs and fats that I eat. 

My goal was get in 230 grams of protein during the day. The same amount of protein I eat when I am at maintenance or bulking. 

My protein comes from white meat, eggs, egg whites, and protein powder. I keep the shit simple. 

I decreased my carbs from 200 grams/day down to 80 grams/day. 60-70% of these carbs will be eaten post workout. 

My carbs come from organic black beans (high fiber, slow digesting, eaten throughout the day) and organic whole grain bread (fast digesting, eaten post work out). 

Fats are down from 70 grams/day to 45 grams/day. This usually comes in the form of butter or almond butter that I spread on my organic whole grain bread after my workout. 

I also take one fish oil tablet a day that comes out to another 10 grams of fatty acids. 

Daily Diet: What I Eat

  • Meal 1: Eaten after cardio in the mornings. 
    - 1.5 serving of Muscle Milk Isolate Protein Powder (40 grams of protein, 5 grams of carbs, 3 grams of fat, 195 calories)
    - 5 Egg Whites (25 grams of protein, 125 calories)
    - 1 organic, cage free whole egg (7 grams of protein, 5 grams of fat, 120 calories)
    - 2 slices of organic whole grain bread (10 grams of protein, 34 grams of carbs, 5 grams of fat, 200 calories)
    - 1 serving of butter (5 grams of fat, 50 calories)
    Total Macros: 675 calories, 82 grams of protein, 37 grams of carbs, 20 grams of fat.
  • Meal 2: Lunch. Eaten Mid Day. 
    - 4 servings of Kirkland chicken strips (440 calories, 88 grams of protein, 8 grams of fat) 
    - 1 serving of organic black beans (90 calories, 6 grams of protein, 21 grams of carbs)
    - 2 servings of baby spinach (15 calories)
    Total Macros: 545 calories, 94 grams of protein, 8 grams of fat, 21 grams of carbs
  • Meal 3: Early Dinner.
    - 1.5 Kirkland chicken strips (165 calories, 3 grams of fat, 33 grams of protein)
    - 1 serving of Baby Spinach (8 calories) 
    Total Macros: 172 calories, 33 grams of protein, 3 grams of fat
  • Meal 4: Late Snack
    - 1.5 serving of Muscle Milk Isolate Protein Powder (40 grams of protein, 5 grams of carbs, 3 grams of fat, 195 calories)
    - 1 slice of whole grain bread (5 grams of protein, 5 grams of fat, 17 grams of carbs, 100 calories)
    - 0.5 serving of butter (25 calories, 5 grams of fat)
    Total Macros: 255 calories, 32 grams of protein, 20 grams of carbs, 10 grams of fat

Total Macro Count: 1700 calories, 253 grams of protein, 80 grams of carbs, 47 grams of fat

This is what I ate 6 days out of every week. I had one cheat day a week where I would have 2 large and sloppy meals.

Some of you might think this is a high amount of carbs but I have a fair amount of muscle on me. This makes the extra carb intake necessary to keep the muscle mass on. 

The carbs keep my muscle from (or minimize the) wasting away during the cut. Therefore, makes my post workout carbs crucial for keeping my strength and size. 

It is very important that most of you guys eat your carbs around the time you workout to get the most out of you carb intake and maximize fat loss. 

If you eat your carbs around the time you workout, they will go toward fueling your body to maximize your output in the gym. 

The most important things here are cutting calories by a large amount (500+ per day) and keeping your protein intake the same no matter what happens.

Cut your calories from carbs and fats. Eat you 60%-70% of your carbs around your workouts and you will be a fat burning machine.  

Exercise Regime

This part of the regime is also very simple. You need to work out and sweat a lot. Burn a lot of calories. 

I simply would wake up at 5:30 am every morning and head to the gym (close by for me) and do an hour of cardio on the elliptical. 

In that stint, I would burn close to 800 calories per cardio session. I did that 6 times a week religiously.

I would take break and give my body a rest once a week.

It was not fun bit it got the job done for sure. The cardio made my caloric deficit even larger. 

4-5 weeks in, when my weight loss started to taper off, I added another 25 minute cardio session at night. 

Weight Lifting

If you do not have much muscle mass or are not concerned with maintaining strength and size, then the following info may not pertain to you. You can probably skip this part. 

For those of you who do carry a large amount of muscle mass or want to just keep you muscle in general (like me!), this information will be very useful. 

Unfortunately, creating a large caloric deficit can cause muscle wasting in the body. This means your body is going to look to your muscles for energy instead its fat.

This sucks because there is a high potential you might lose a lot of muscle mass by trying to cut fat and lose weight.  

We do our best to prevent this by doing several things. 

The first, is to keep our protein intake high. I mentioned this earlier, this is very important. This will help keep your protein synthesis going at a good rate and keep your strength and size on. 

The second, is eat 20-30 grams of carbs post workout. This will also keep your muscles and body from feeding on itself by giving your body the carb (glycogen) sources that it needs right after a long workout.

You do not need a lot of carbs, 1-2 slices of bread is sufficient for this. Do not overdo this. This is simply to preserve muscle and strength. 

The third and most important, maintain a heavy and volume lifting regime.

DO NOT CHANGE THE WAY YOU LIFT!! This is one of the biggest mistakes guys make when cutting. 

They think they need to do slightly more repetitions with lighter weight. That is the bullshit the media sells to them. 

The truth is the complete opposite, you need to lift heavy on all your compound lifts and add a shit ton of volume with your isolation movements. 

There are tons of free quality routines online that will work for guys. I might detail what I do at a later if people ask for it. 

The fourth, is the use of anabolic compounds. Compound like ostarine will help you maintain strength and size in the gym. It also maximizes fat loss. More on that in a bit. 

That is what you need to do to keep your muscle on. If you do those things then you should be on the money.

You will be jacked and shredded soon if you follow the advice above.

Supplement Stack

Red Burner - This is fat manufactured by Red Supplements. It is a very mild stimulant that gets me energetic in the morning. I take it as soon as I wake up and then hit cardio. It makes me sweat like a beast. 

Ostarine and Epiandrosterone - This is the supplement called ArimeStage PCT 50. This contain 12.5 grams of ostarine, 50mg of epi andro. These are both mild anabolic compounds. 

Ostarine is a SARM and Epi Andro is a prohormone. They really help maintain your strength and size in the gym while cutting.

They also help maximize the use the nutrients in your body to target and maximize fat loss. It really does work too. I was able to maintain my strength during my cut mainly because of these ArimeStage 50 PCT. 

This supplement also contains 25 mg of arimestane, a testosterone booster, and organ support. This is to help minimize the suppression of your natural testosterone and support your liver. 

Muscle Milk Whey Isolate Protein - This is simply a good tasting, quality, ad cheap source of quick protein intake. It adds 80 grams of protein to my daily eating regime and it tastes good with water. Great!

Arimacare Pro by Olympus Labs - This was my on cycle support that I use with ArimeStage PCT 50. This supplement also contains arimestane and a testosterone booster. 

It also has heart and liver support to minimize any additional strain put on them. However, ostarine and epi andro and almost no effect on those two things.

BioGreens Thyroid Support - I took this for the first 4-5 weeks of my cut. This was support my thyroid as it naturally slowed down production due to my low caloric intake. 

Its ingredients help boost production in your thyroid. This is going to help minimize the natural slow down. 

Sans T2 Extreme - This is supplement that also helps boost thyroid production. T2 metabolizes into T3 in your body and thus helps you burn more fat. 

T3 Research Chemical - So after the first 4-5 weeks, my natural thyroid production slows down. I started researching T3 to replace thyroid production. Thus lose more fat.

Multivitamin -  This is to make sure I get all my micronutrients throughout the day and keep my body fueled. Just get a quality multivitamin and you will be straight. 

Conclusion

There you have it. I will come back to this topic in the spring of 2017. That is when I will cut again and look to get shredded.

I will be doing a more aggressive version of this regime then. I think this post will be very helpful to you guys starting out on your fitness grind or seasoned lifters looking to cut fat. 

The process is simple. I will outline again for you guys just to give a shortlist of what to do. Here it is.

- Cut calories in carbs and fats.
- Consume most of carbs after your workouts. 
- Keep protein intake the same.
- Do a lot of cardio.
- Keep lifting heavy. 
- Use anabolics to help keep the muscle. 
- Use supplements to keep up your protein intake, on cycle support, give you energy, and support your thyroid. 

I hope this helps you guys. Take this advice and work hard and you get ripped, shredded and stay jacked. 

Thanks again, 

Ray

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  • Alex J

    Hey Ray, awesome results you are going to be a monster come summer.

    It is crazy how different everyone’s metabolisms are, I need roughly 2600 to maintain and I am only 160lbs!

    How do you find going that low carb impacts your strength and energy levels? I need carbs for strength personally, thankfully cutting comes fairly natural for me.

  • What’s Up Alex? Thanks for the love man.

    Wow. 160 lbs?! That is a high caloric maintenance for someone your size. However, it is not unheard of and fairly common for ectomorphic trainers. I imagine you have a crazy fast metabolism. Hence, why cutting might come naturally for you.

    My maintenance before my cut was actually about the same. 2500-2600 calories but I was still doing cardio 2-3 times a week for 25-30 minutes. But I am more mesomorphic and need to make a extreme effort to lose fat. Putting on muscle is no problem for me though.

    Low Carbs – This is why I “researched” ostarine during my cutting phase. It was amazing at preserving my strength and energy levels while my carbs were low.

    If you are no interested in androgenic anabolics (SARMs, pro hormones, AAS), “laxogenin” is a natural plant steroid (does not effect your endocrine system at all and does require a PCT) that will help you preserve strength and energy during a cut. But you would need to take in higher doses probably around 150 mg/day.

    Are you about to start a cut soon?

  • Alex J

    Sounds like your know your stuff.

    Honestly I am not in the right state to cut atm, I have been battling some injuries recently so my first priority will be gaining some size back over the holidays, and then doing a cut around march-may like you

    • Got it. That sounds awesome man. Keep me posted on your results dude.