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Im looking for some advice please on the most affective supplements.

I am looking to 'cut up' and not gain any more weight if possible, I have been going to the gym at least 4 to 5 times per week for the last 2 months and Ive started to eat a much healthier diet but im not seeing much results! I dont know if im being impatient but I would of expected to see more results than i have. I was thinking of using supplements to help boost the results but Ive looked around and there are millions!! I just dont know where to start. Any help or adviced would be much appreciated.

Thanks guys!!

Hi Perry,

Is this for an up and coming fight or are you just wanting to improve your appearance?

It depends how ripped you want to be as it all comes down to body fat. Most of the top low-mid weight range fighters will fight at around 8% body fat, obviously the lower you go the more ripped you'll look but it's not easy and you're diet will have to be super strict. You also need to make sure you don't burn muscle when dropping body fat too quick.

I'm no expert so maybe someone on here with more experience can give you a more detailed diet.

Hope that helps anyway.

MS

Thanks again Smithy,

No this is'nt for a fight, Im getting married abroad in october this year and want to look as good as possible, Plus i used to be in quite good shape and just wanna feel better about myself.

How do you not burn muscle when losing weight quickly?

Im gonna check my body fat percentage when i go to the gym next and see what it is as i actually have no idea.

If anyone else can recommend any supplements it would be appreciated.

Think i should have a word with our new sponsor!! Michael!!! ;-) are you reading this!! lol

To retain muscle when losing weight is quite difficult...don't confuse big muscles with strong powerful muscles.

Protein is the most important supplement, if you have the cash the best one is Muscle Milk by Cyto Sport.

The rough ratio is: 1g of protein per 1Ib of body weight.

It is also important to take on protein within 60 mins of your workout.

I could go into greater detail but it's late, if anyone's interested I'll sit down and put it online.

Ash

As Ash has put mate ^^^^.

When you are on a cut you want to retain as much muscle as you can
while losing the fat. You will lose a little muscle but if you have at least 1gram of protein per lb of LBM (lean body mass) then this will seriously help.

There are several links on the web which can help find out roughly what your LBM is. Here's one BBLex - Calculator: Bodyfat calculation by US Navy formula
Also to work out your daily caloric requirement http://www.bodybuilding.com/fun/issa64.htm

Example, if you are 200lbs and you have 25% BF (body fat) then this leaves 160 lb of LBM. So you need at least 160g of protein.

It's averaged that 3500 calories is equal to 1 gram of fat so if you reduce your daily intake by 500 then you should lose that 1lb of fat in a week.

This works for me and it will work for you.

Cheers guys,your advice is much appreciated!! some very usefull stuff there.

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How you getting on with your cut then mate?

Yeah its going ok, not really noticing loads myself but getting a few compliments now which is nice, not much weight change though. Think i have hit a bit of a wall!

I have lost my gym partner too and finding it really hard to motivate myself, Im looking to find a Mauy Thai class near by as soon as Jarrod gets back so im hoping that will give me a bit of a kick up the butt too.

Only 4 months till i get married so need to really hit the gym hard now.

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Have you sorted your calories out yet? The kitchen is where the weight loss begins.

Well im constantly counting calories, I basically have cerial for breakfast, soup for lunch and a normal dinner. I have no more than 1500 calories per day. plus I although not every day, im still going gym 3 times per week, MMA Class on a thurs, moto x on a sat or sun so pretty active.

Dunno, need a personal trainer i think! lol

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