Alright, so it's the end of week 4 - which is my first week of cutting. At the end of last week, I had a body comp done and weighed in at 179.6lbs - less than my final weight for the June show. This week, I weighed in at 183lbs with higher lean body mass and lower body fat percentage than last week. I'm totally cool with this progress.
Cut Month - What's That?
When prepping for a bodybuilding show, the 4 weeks prior is "cut month". It includes continuing to workout, possibly increasing your cardio or workout intensity, reducing calories each week, and the last week features a water cut. Cut month is not something bodybuilders do unless it's right before a show, just to be crystal clear. I've heard of it lasting up to 2 months, but not longer than that. DO NOT DO THIS AS A REGULAR DIET. If you aren't familiar with cutting, then I suggest consulting with a nutritionist. Also, Week 4 is also known as "Peak Week".
Here is how my cut month is set up:
Week 1 - 1600 calories per day. <50g fat, 105g protein, 170g carbs
Week 2 - 1400 calories per day. <50g fat, 104g protein, 150g carbs
Week 3 - 1200 calories per day. <50g fat, 100g protein, 130g carbs
Week 4 - 1000 calories per day. <50g fat, 95g protein, 105g carbs
Week 4 WATER - Sunday 60oz fluid, Monday 50oz fluid, Tuesday 40oz fluid, Wednesday 30oz fluid, Thursday 20oz fluid, Friday and Saturday 8oz fluid. Saturday is show day. After the show I'm good to drink whatever. I like a liter of water with 2 packs of hydration powder. The amount is total fluid intake (water, coffee, tea, etc).
Week 5 (Post Show) - Slowly increase calorie intake back to standard eating. Increase water intake to standard amount.
For me, the key to success is having a plan. I figure out what works for each week and I stick with that meal plan. During the water cut, I recommend saving at least 2oz of water for right before bed. It will help you sleep better.
I'll tell you what - I can deal with cutting calories, but that water cut gets harsh! Also, you can totally see why you should not have a "cut month" as a daily diet for long term. Another issue that comes up, especially with new people who don't consider this, is that gorging yourself right after the show or after week 4 can result in bloating and health issues. It's fine to have a meal after the show, but remember that your stomach is smaller than you remember. Make good choices that won't leave you feeling sick and gross.
The reason behind "cut month" is to really reduce body fat percentage. The water cut is done to reduce water retention, which can make the muscles pop in appearance. Water will add a padded, softened look.
Be aware that weight lost during this month will most likely come back after the cut. Water adds weight fast and of course food is going to add weight as well. The best thing to do is to keep eating healthy and to drink plenty of water.
Energy Levels & Cutting
My energy levels are usually pretty good throughout the cut, until I hit the water cut around 30oz fluid. Once you get your first tan for the show, you're done working out. You can hang out and watch a movie or something. To me a spray tan feels like covering your body in makeup and I dislike it. Anyway, lets continue with energy levels. During cut month, you're going to get tired faster, but you should still have energy to hit the gym. If you don't, talk to your nutritionist or seek one out ASAP. You may be eating the wrong foods for your body.
One big issue that I tend to have is getting to the end of the week and waking up so stiff that I'm sore and hurting. That actually happened the other day. I allow myself to be a little slower that day, maybe reduce my exercises at the gym a little, OR I allow myself to sleep in. Depends on where my brain is at when the alarm goes off at 3:30am.
A second issue that comes up is a little brain loopiness. It happens when you cut calories severely and also cut water. You might end up putting your coffee pot in a kitchen cabinet or something weird like that. It sounds so weird now, but when you get that loopiness, you understand. If you are aware that it's going to happen, then you can prepare yourself. Give yourself a little extra time for basic stuff. This didn't really hit me until week 3.
A Second Show?!
I just registered for a November show. I'll be competing in Figure at the OCB Unbroken Fall Show - Columbus, GA on November 23rd. You can get tickets here. I'll take all the support I can get!
I won't be wearing anything new - just the suit I plan on wearing for the IPL show.
When I told my nutritionist about this she was pretty good about not flipping out too much. LOL Back to back shows are going to be hard, but I think I can do it. The good thing is that I'll be back home in time for Thanksgiving.
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