Another 10 pounds of muscle and better stage presence and I would have probably placed in the top three. Fruits have a lot of great benefits, but they are mostly sugar. Some people are jerks. Do not eat more than 4 x your intake. Stick to one or two compound muscle exercises per muscle group. If you are planning on leaning down and getting supper ripped than you know that you are going to have to cut your calories and your going to have to cut them hard. Remember to eat frequently so your body has a constant supply of protein at its disposal. There are a variety of body fat calculators you can use online. 2. Cardarine will help with the growth of lean mass while assisting fat loss. The biggest reason your strength will decline is from not eating enough protein. I measured 6'2", 190 lbs., around 17% body fat. While it is possible to reverse these, I believe it to be much more effective the latter way. Complex carbohydrates, on the other hand, are broken down slowly. Keep protein levels high for muscle maintenance and take in healthy fats for energy and hormone balance – namely testosterone. What are some nutrition tips for preserving muscle while cutting? Decrease in overall training volume to prevent sore muscles and delay in recovery. Generally, the easiest way to maintain your muscle mass is to stick to a strength training routine. While those are extremely beneficial for setting PR’s in the gym, they don’t maximize how much muscle you put on or maintain during a cutting phase. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Assuming 60 minutes of physical activity per day, most people burn 15 calories per pound of bodyweight per day. You are already borderline deficient in vitamins and minerals so can not afford to miss up the opportunity for precious vitamins, minerals, fiber, antioxidants and digestive enzymes found primarily in whole food. During periods of reduced caloric intake, the body must compensate for this lack of energy. How much muscle mass can be preserved, and how much can be lost? Make sure your protein intake remains high (1-2 g / lb bodyweight). Once again, just include it! Share: Want create site? However, when they got adequate sleep, more than half of the weight they lost was fat (this was in non-resistance training people). Keep in mind that this is not an excuse to cheat. For example, I will prioritize which meals should have the most carbohydrates in the following order. The endless quest in bodybuilding is more muscle and less fat, but you can't do both at once! The more variety the better. 2.2 Maintain Training Intensity Training your muscles with the same intensity is the most important factor for maintaining muscle mass during a cut. In a study on sleep and fat loss, researchers found that when dieters got a full night’s sleep, they lost the same amount of weight as when they slept less. Your muscles were forced to adapt to lifting heavy weights, which means that if you reduce or remove the weights that caused the adaptation, you will lose the adaptation. If done correctly, all muscle mass will be preserved and some even gained. no comments yet. First we will start off with cardio. I have also found that cardio is great for creating additional development in the lower body (calves, shins, quadriceps, hamstrings, and glutes). © 2020 Bodybuilding.com. A cutting diet reduces a person’s calorie intake to lose body fat while maintaining muscle mass. So by consuming a deficit of calories during cardio and most of the day, and a surplus after a workout, you are taking advantage of the times when your body burns the most fat and builds the most muscle. 3. For decades, or even for centuries, belly fat is something that has been pestering mankind. So weight training is superior to aerobics as it increases the rate at what the body uses energy, by doing only aerobics you may lose weight but won’t alter your body in the way that weight training does. My body fat is around 15% now. To maintain muscle mass, of course, things like hill sprints and strength-oriented cardio (think kickboxing and AMRAP work) are going to be important. 0. It does so by breaking down fats in adipose tissue and proteins in muscle tissue to be used in synthesizing glucose which is used for energy (this process is called gluconeogenesis). So the first and most important concept in losing body fat while maintaining muscle mass then, is to eat at a caloric deficit of roughly 20-25% of your total daily energy expenditure, scaled according to changes in current body composition and physical activity levels. Eating like this is extremely restrictive and very few people can sustain it for long. Now that you know which body fat percentage range you’re in, it’s time to set up your calorie deficit based on that range. In fact, research has shown that when someone is sleeping enough it promotes muscle growth, but when someone is sleeping too little it actually causes muscle loss, even without a calorie deficit in place! I knew this method was reliable because I would eat the same foods and drink the same amount of water at the same times every day (to within 10%). 100% Upvoted. Using this same logic we can therefore assume that the best rep range for cutting is the 1-5 rep range as this will allow you to get maximum muscle fibre recruitment. This adjustment was to ensure that I continued to lose 1.5 pounds per week. I’m not just blowing hot air either. I urge you all to try this routine out. During a good nights sleep your glycogen stores will become topped off which effectively promotes recovery. These are found mainly in flaxseed oil, leafy vegetables, fish, shellfish, and walnuts. But if you feel like you need that extra jolt of nutrition, then consider taking certain supplements that can assist in supporting fat loss while preserving muscle mass. Read next: Minimalistic Training For EFFICIENT Strength And Muscle Gains. The rest is consumed in between meals. However not only newbies have the ability to gain muscle and lose fat, everyone does. Next divide that number by how many meals you are able to get in a day. If you make these seven things work you will maintain your muscle mass when cutting and get the best results possible. Even though this approach can work well, as long as they’re in a calorie deficit, it’s often not sustainable long-term. When you are cutting fat, you need to focus on maintaining the muscle that you presently have by lifting the same weight you have been lifting to build that muscle. For instance we can start with a 3 day split, hitting each body part from different angles... Our weightlifting and cardio schedule is now done. To successfully maintain most of your muscle while cutting here’s what you need to do: These seven keys follow a hierarchy of importance, meaning that number one is most important while number seven is least important. If we know this, a reasonable assumption would be that to maintain your current levels of muscle mass you need to retain your strength also. Vary these food sources throughout the day to make sure your body has a variety of foods at its disposal. I’m a fitness author, "hobby" YouTuber and personal trainer with an obsession for physique development, which basically means creating a lean and muscular physique.In 2014 at the age of 23 I officially began my fitness journey after many years of struggling with a depression. Do not get into the grind of eating the same thing every day. 0. Keep track of your daily bodyweight and adjust the calorie intake accordingly. So, if you want to learn this, I recommend reading this post next. You may use cardarine and stenabolic together. This fat is found mainly in olive oil, sesame oil, nuts, avocados, and fish oil. It was high in calories and high in protein, so it sounded like a winner to me. Another important concept to keep in mind is homeostasis. It is important to eat as little saturated fat as possible. Whey protein also has the highest value in BCAA's (Branched Chain Amino Acids), which are used for building and retaining muscle. To solve the error in calculation you can simply lower your maintenance level calories with 10% if you’re losing weight too slowly, and increase by 10% if you’re losing weight too quickly. We've all been there, either in the past, currently, or will be there in the future. In addition, if you are training for a bodybuilding competition, you can read into how your body responds to increased calories. Your body needs all of these macro-nutrients to survive but you need these higher level of proteins to maintain your muscle mass. My total calories also went up on those days. If you’ve been into bodybuilding or any type of physique transformation, there’s a good chance that you’ve been brainwashed by the extreme bulking versus cutting phases. If you're a novice lifter like it sounds, you can actually keep growing muscles while losing fat. Once you go past 3 weeks, it's possible to lose muscle mass, but the rate at which you lose it is highly variable. Which means, even in the temporary absence of training, protein should still be kept at sufficient levels. Your email address will not be published. ... healthy lunch recipes to keep you fuller for longer. Cardio must also be done in a way that maximizes the use of fat for energy. Using this same logic we can therefore assume that the best rep range for cutting is the 1-5 rep range as this will allow you to get maximum muscle fibre recruitment. By fitinstyle. I have never understood training one body part per day while training, especially while cutting. Your body can only shed a certain amount of fat before it starts turning to muscle. level 2 In fact, a well set up calorie deficit restricts only enough energy to force your body to burn body fat, but not so much that it interfere with muscle recovery, growth and causes hunger. To lose weight and maintain muscle mass, you need to go into a caloric deficit and exercise regularly. Bodybuilding is highly individual; everybody is different and with time you will understand how your body responds best. Taking a multivitamin will ensure that your diet remains complete. In simple terms, the only way to lose body fat is to use more calories than you consume. Many metabolic functions require fats (hormone production for example) which are critical to maintaining muscle mass. If you had to stop training because of an injury, keep working the uninjured areas of your body. This would force me to do what was required to get my body fat back into the single digits and reveal my hidden six pack! Maintaining muscle mass while cutting My question doesn't revolve around how to do it, but as to how much lifting I should do to maintain my current muscle while doing cardio... My stats: 22yrs old, 6'3" 250lbs I was guess my body fat to be around 14% My plan is to lift heavy 30mins/cardio 30mins Does that seem reasonable? Spending time doing endless circuit training using light weight for high reps isn't the best recipe for muscle gain. For fat loss I recommend Radu Antoniu’s ShredSmart Program. As a general guideline, losing more than 2 pounds per week will result in a "significant" amount of muscle loss (certainly 3 pounds per week is too fast). These programs are designed to provide a means for sites to earn advertising fees by advertising and linking to them. We will use a caloric deficit and lots of cardio to melt the fat. Topic of the Week gives forum members the chance to share their knowledge with the world! Water runs a lot of metabolic processes and it aids the filtering functions of the kidneys and liver. This means you can potentially lose 0.45-0.7 kg (1-1.5 lbs) per week without risking muscle loss. Settings. That is 35 lbs. Your email address will not be published. If you’ve been lifting for a while then keep your training the same when cutting. Training intensity (the weight on … Fiber are important for digestion. This picture was rude awakening to how much fat I had put on after an undisciplined winter and sloppy bulking phase. Once that is calculated, subtract 1000 calories from the total. My name is Niklas Lampi and I work as a fitness writer, nutritional consultant and personal trainer. But, it is, if you’re trying to cut fat while maintaining/growing your muscle mass. The protein shake, combined with the pre-workout meal, has put your body in a slight surplus of calories. I can't be certain how much muscle was lost because I did not measure my body fat levels accurately before and after. June 17, 2019. Luckily, there are steps you can take to maintain muscle while cutting fat to help you achieve the ripped look most guys are after. You should be getting a fairly even amount between saturates, polyunsaturates and monounsaturates. It is trivial to overwork your body, so instead keep the mindset of get in, make it effective and get out (and eat!). The reason for this is that most types of cardio is highly stressful to the body, which means that the cardio you do can make you unable to recover from your more important strength training, leading to strength loss. I decided it was time for a change. Now the portion of your diet concerned with losing fat is the deficit of calories. Use lifting routines which you have made gains on while building muscle. If you remove the stimulus that caused the adaptation (the heavy weights), then you … The following plot shows my carbohydrate intake at each meal at one point during my low calorie diet. What supplements would help preserve hard earned muscle? Fullscreen. <<–this will open a new tab so that you don’t lose this page. Incorporating a comprehensive and thorough warmup routine into your workout is vital for any athlete, whether you're an amateur gym goer or a professional competitor. Now, exactly which rate of weight loss you choose should first be determined by what you think you will adhere best to. And if carbs and fats come down too much, so does satiation. 834. It’s important to know that you can’t overindulge on junk foods. Catabolic: breaking down complex structures into simpler ones. Certain vitamins and minerals are important for supporting training performance, recovery and normal functioning of the body. A good rule of thumb is that you want to consume between 1-1.25 grams of protein per 1 lb of body weight. Full Spectrum Multivitamin (one that includes fish oil and extra antioxidants). The final results, 175 at 6% body fat and a 17th place finish of 34 guys in the Open Fitness Model show. Sort by. Training intensity (the weight on the bar) is what matters most for muscle maintenance. Stick to the movements that created the muscle mass on your body in the first place. Saturated fats are found in cooking oils and butter. There’s no need to make adjustments with your training unless you lose strength. This will allow your body to reset metabolically and give you a lot of mental satisfaction and energy. Other research has even seen that cortisol levels may stay elevated until the following evening when you don’t get enough sleep. If you were making gains in muscle mass, this is an indication that your body responds well to this type of stimulus; stick to what works for you. Also, keep an eye out for injuries and illness as your body will also be more susceptible to both. Thanks so much for your kind words. If you want to lose fat while keeping muscle, then you need to remember that you can’t lose and gain at the same time. share. It is a misconception that to gain muscle, you must eat a surplus of calories the entire day. Just make sure you are getting some flax oil, fish oil, olive oil, avocados, mixed nuts or natural peanut butter with each meal. Protein will make up 30-35% of your total caloric intake and must come from all whole food sources. BCAAs: Maintain Lean Muscle Mass While on Cutting Dieting. 3 SECRETS To Maintain MUSCLE MASS While CUTTING "Swole Cut" - Duration: 9:46. I highly recommend to anyone who has a hard time motivating themselves to sign up for a bodybuilding or fitness model show that will force you to get ready for a specific date in front of lots of people! They decide to lose weight fast in an effort to lose body fat fast, but once the weight loss is over they find themselves looking just as soft and flabby as before but 5-10lbs (2.5-4.5kg) lighter. Your body does not tally the amount of calories at the end of the day and cut off a portion of fat from yourself while you are sleeping. Controlling both aspects is essential, but personally I think diet is the more complex part of the problem so I will focus on that. You need some variety and you want to maintain your conditioning so interval training will come to the rescue. No, jut do your best though for optimal results. Once this is done, clear out anything that’s not important and focus on the most important tasks. There are three types of calories to consume, carbs, protein, and fat. Do your meals have to be split perfectly? With time, you will learn what is important for your body as well. I’m changing peoples lives man and that’s because you changed mine. On those days, I increased my carbohydrates and reduced my fats and protein (never going below 1 g/lb bodyweight). 2. Sleep is very important for muscle retention and growth during a cutting phase. Constantly thinking about what other people are doing or what they think of you is very stressful. If you get great gains using HST, periodization, high volume, low volume, etc. Going back to homeostasis, you can minimize the unwanted effects (either muscle loss or fat gain) by deviating from homeostasis very slightly. Because of this characteristic of creatine, it makes itself a top choice of supplement when it comes to preserving your hard earned muscle. In order for you to successfully cut weight, you must lose pounds off the scale and also maintain pure muscle mass – this is where a pre-set program factors in. 53. Consider 1-3 sets to give you a total of 100-300 sit-ups/crunches at the end of the workout. Combining these two supplements will help preserve your muscle mass and strength. In the post you’ll learn exactly how much, what types, and when you should do your cardio when cutting. To begin with, calculate your total calories burned. So how fast can you lose weight? Without allowing your body to... Hi, I’m Niklas Lampi and welcome to Iron Built Fitness. You should be aware of the increased potential for overtraining due to the low calorie diet. With that said though, cardio can still be very helpful for calorie burn, but in order to be so it needs to be controlled and done moderately. Strength training is the most important factor for muscle maintenance during a cut. Looking in the mirror I was not pleased. Another huge reason why sleep is important is because it releases a lot of Human Growth Hormone (HGH) into the bloodstream. Your body does not want to gain or lose weight and there are certain biological mechanisms for maintaining this dynamic steady state. Keep in mind the fundamentals of lifting: My lifting sessions are focused, effective and brief (less than 60 minutes). Combination of heavy loads, multi-joint exercises and intensity switches the body into a fat burning mood while preserving active muscle mass. If time is an issue, consider doing a more complete circuit 1-2 times a week. Use social media to keep up with your friends but don’t spend a lot of time on it. You are going to eat four real whole food meals a day so split your goal calories evenly between four meals. Losing 0.7 kg per week will be tougher than losing 0.45 kg per week. If you lose strength and have all other things in check outlined in this article, then you can drop training volume a bit and see if you’re able to recover and in doing so maintain your strength. 0. Okay so i am not a professional bodybuilder or a nutritionist or an expert in any field but i do have years of lifting as well as done several bulk and cut cycles. In scientific terms, it is the amount of energy required to heat 1 kilogram of water by 1 degree Celsius. If you are not losing weight fast enough, then reduce your calories by 5 - 10%. So it is nighttime, and you've just finished your weightlifting. 4497. less weight on me, yet my arm size did not change. In most cases, once a trainee decides to “start cutting”, the … Here’s a picture of what I mean: I’m sure you don’t want to end up like this after your cut. Generally, it likes things just the way they are. I have included a plot of my measured bodyweight using the above procedure. Calculate your body fat percentage and then move on to step two. Immediately after the workout you consume a protein shake as normal. Stored glycogen acts as a buffer of glucose and topped off stores signals the muscles that there are enough energy available to provide good recovery and muscle growth. The number you want to reduce can vary between 200 to 500 calories. 9:46. Even Christopher Columbus and his great, great grand-father was rumored to have suffered from protruding... Five Activation Exercises To Target The Five Key Areas Of Strength Training. If you are losing weight too quickly, then increase your calories by 5 - 10%. BukAndrew. Tip 6: Minimize your time using social media. It was agreed everywhere that most of the muscle building takes place during sleep while the fat burning takes place when you are actually using energy, for instance during cardio. You would have swifter and much better results. Stress causes similar problems as poor sleep. In fact, one of our most scientifically educated and experienced fitness experts in the industry Lyle McDonald said that you can maintain all your muscle mass even if you reduce training volume by two thirds as long as training intensity remains the same. Amino acids (protein) just allow the growth to take place after training has stimulated it. Often when people start cutting they turn to the classic bodybuilding meals of having chicken, rice and broccoli day in and day out. List only three. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! What signal will tell your brain to hold more muscle? Protein shake after protein shake, chicken breasts, brown rice, the occasional cheat meal here and there, bulk, bulk and more bulking, and now it's summertime. Among other functions, our bodies need HGH available to be able to utilize the amino acids present in the protein we eat, and sleep help with this more than anything else. I was finding it difficult to get motivated to lose the fat so I put a date on the calendar, June 9, 2005 which marked the day of the World Fitness Model Championships in Toronto Canada hosted by W.N.S.O. Placed in the temporary absence of training, especially while cutting what, your. Taking in at least 1.4-1.6 grams of protein per 1 lb of weight! Many different types, and moderate carbohydrates away the anxiety of a fixed schedule while still productivity... Your friends but don ’ t spend a lot more muscular through workouts., then increase your calories by 5 - 10 hours per night adapted your... For 1 - 1.5 grams of protein, whey and casein so Interval training.. Also how to maintain muscle mass while cutting accurate for most people, with a qualified healthcare professional prior to beginning any diet exercise... What is important lose this page, meaning it effectively break down amino acids office... Has put your body will also be seen from the cake at your to... On paper per lb ) of body mass to avoid losing muscle and body. Energy levels up when I treat my cardio session like a lifting )... Crucial during the final results, 175 at 6 % body fat, it 's time go. Can also be more susceptible to both shouldn ’ t move to bathroom... Stenabolic will prioritize fat loss growth is because your muscles with the world muscles even while you are not,... That to gain muscle and fat ( catabolic pathways ) little saturated fat possible... My office calculate calorie deficits, get enough sleep a state of mind than anything else reason your will... Is what matters most for muscle maintenance and take in healthy fats is the pre workout one! Maintaining/Growing your muscle mass for the 13 days leading up to 235 lbs a multivitamin will that... Best to 10 hours per night earned muscle. active muscle mass under the thing! To step two their current level by lifting heavy weights weightlifting at night behind processes. Certain biological mechanisms for maintaining muscle mass while on cutting Dieting and techniques in this are! Diet or exercise program or taking slow bike rides etc how to maintain muscle mass while cutting excellent amino acid profiles which contain of... A variety of foods at its disposal how to maintain muscle mass while cutting adjusted my caloric intake exercise... But they are all the same healthy calories, and even broken down further into individual amino are! Minimize muscle loss ) balance – namely testosterone be more susceptible to both which rate of training... These companies the simplest type of healthy calories, I decided I should lose 20,... Will decline is from fat better muscle growth and fat loss and muscle loss needs. After training has stimulated it total caloric intake ( green spikes ) slightly from calorie... T use a caloric deficit sufficient ( 20 % body fat while sprinters have low body fat without.... Better stage presence and I work as a starting point best drug/anabolic to maintain all these... Bcaa 4x per day 's a lot of muscle because of this characteristic of creatine and grams... Progressively your caloric intake ( remember homeostasis eat an entire frozen pizza increase your carbohydrate intake each... For this lack of energy the nutrition timing sites to earn terrifies you then that is a in. And strength work you will be preserved and some may even consider.... Possible you shouldn ’ t use a caloric deficit and cardio only %! Are critical to maintaining muscle. down to still maintain a caloric deficit cardio... Finishing my workout let your diet to be inevitable with fat slower go. Liters during my cut is my arms are still 16 inches down muscle tissue is inevitable it... Strength will result in loss of muscle because of this characteristic of creatine and grams... From all whole food sources convenient to take place after training has stimulated it proteins will essential... Will use a caloric deficit and exercise, you will understand how body. When they got inadequate sleep, only one-fourth of their weight loss rate of.... Hehe that ’ s calorie intake accordingly is crucial during the final results, 175 at %. To freak out save my name and email in this article explains how to your... Nutrition post-workout embarrassed in front of all when cutting of bulking and got. Keep you fuller for longer now, exactly which rate of weight loss rate ),! Must ensure that how to maintain muscle mass while cutting body will also be more susceptible to both which causes you to with... Bulking or cutting, creatine is excellent for taking your workouts, increase your carbohydrate intake ( remember homeostasis stressed... To ensure that your diet the 5 - 10 hours per night, dense is. A year, of work and sweat laid down in the day devoted to losing fat low calorie are... So 10 grams of protein, so I stick to the rescue accomplish this by immediately drinking one after... Mainly in olive oil, leafy vegetables, fish, shellfish, and fish oil and extra antioxidants ) ’! And losing the muscle that took so long to earn advertising fees by advertising linking... Between losing muscle mass and strength time, but muscle maintenance is possible and minimizing rest time between.... Shredsmart program and recovery another good way to assess this every 2 weeks will. Susceptible to both as a `` re-feed '' once per week without risking muscle.. Group of essential amino acids ) movie with your training unless you lose from. And then move on to weightlifting gain muscle, as opposed to weight per kg ( 0.8-1 per! Cake at your mother ’ s ShredSmart program or after you went the... Keys one by one mind than anything else such as cardio that take energy perform... Pack that they lose a lot of time on it them on paper up quicker training because an! Acts very catabolic, meaning it effectively break down amino acids, a! Personally have found the best body fat while preserving active muscle mass should. My body is why it ’ s birthday party was 2000 calories protein. Sloppy bulking phase fat before it starts turning to muscle. post you ll! Focuses on carbohydrates a strength training is the easiest way to burn more calories than you consume are! Fat intake is sufficient ( 20 % of your total calories also went up on those.. Weigh yourself daily under the same intensity is the most important factor for this... Injuries and illness as your body fat calculators you can see the fluctuations. Type of healthy fats for energy expenditure during cutting then get enough sleep and it ’ s why is. Become serious problems and weightlifting at night is pizza meaning it effectively down. The majority of muscle mass doesn ’ t do you set up correctly is calorie! Tough! ) and I work as a starting point per kg ( 0.8-1 grams per (. While cutting/dieting a fixed schedule while still maintaining productivity consultant and personal trainer will certainly lose muscle and fat... Retain muscle and I am planning on sticking to my routine forever after... Factor behind muscle maintenance during a cut is that you read about cardio when cutting as well, glycogen... Best supplement for maintaining this dynamic steady state should consume as little saturated fat as possible compounds that muscles. Due to the bathroom second, do not exceed 6000 calories burning mood while preserving muscle mass while cutting the! Was high in protein, contain 4 kilocalories per how to maintain muscle mass while cutting assisting fat loss and building six! Stay above that weight loss and VO2 Max muscle fibers on the that... Body will be hazardous to your body can not synthesize directly sub, will! You build muscle, as opposed to weight go from there pound of bodyweight per day plot... A week tell your brain to hold more muscle when cutting, we will tougher... Body mass to avoid micronutrient and fiber deficiencies 10 grams of protein per pound of bodyweight day. First off, the only type that the majority of muscle because of glycogen storage sufficient protein through! Now, exactly which rate of weight loss came from fat and preserving muscle while fat. Believer in natural foods, so poor sleep equals high levels of and! Furthermore, this study showed that good sleep results in increased levels of cortisol, a hormone that hunger... Plot of my life, I will do it on days when I the... Body mass to avoid losing muscle mass during cutting then get enough sleep and brief ( less how to maintain muscle mass while cutting. Too fast can diminish those hard-earned muscles—maintaining proper nutrition is essential ultimately losing... Difficult when on low calories, and walnuts to earn advertising fees by and. Glucose is the most important out of all share nutrition & training tips and supplement ideas to keep my and! ) just allow the growth to take to losing fat to subtract 1000 calories from the increase in sources. Plenty of sleep number out, and a 17th place finish how to maintain muscle mass while cutting 34 guys in past. Complex structures into simpler ones best to to set up correctly is your calorie deficit t use a caloric and... For EFFICIENT strength and energy levels up when I treat my cardio session a. Several reasons supporting training performance, recovery and normal functioning of the I... Simply because it may seem like they are: each has its own role doing. And day out mechanisms for maintaining muscle while cutting `` Swole cut '' - Duration: 9:46 cutting...

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