Tag Archive: cutting phase


Diet tricks for fat loss

I get many guys asking me about “intermittent fasting” and “carb cycling” and similar “tricks” in the search to drop body fat.

Let’s look at this objectively.

I am not going to shoot any of these methods down, I think there are enough counter-proof that at least for some it is working.

However the people contacting me is never advanced athletes but Joe average who plays around with bodybuilding and want to get a quick road to loosing fat.

This is where the problem comes in.

The advanced athletes employing these diet tricks are already at very low body fat and are preparing for a show or event. In their toolbox which they use constantly, are their fat-callipers, tape measure and weighing scale and caloric counter. They approach this very scientifically and got the whole process down to a tee. They hardly ever make a mistake. But even then some do make a mistake and the consequences are close to disastrous. The truth is that with these tricks they are walking a thin line and it is very easy to make a mistake. You really need to know what you are doing and monitor the body extremely closely. You need to be very scientific about it to the extreme!

But Joe average is not a guy who will put in the time and effort these guys do with these tricks. He will not daily pull out the fat calipers, the tape measurement and scale and double-check calories etc. He just wants a simple to follow solution that will allow him to shed fat. And this is NEVER a simple solution. This is a hardcore solution. And nearly 99% of Joe average who have tried these hardcore solutions have badly burned their fingers. By burned fingers I mean training derailed, getting sick (due to immune system dropping as a result of too much required from the body) or losing all the hard-earned muscle in the process.

If you want my complete training/diet/supps system customised specifically for your body and goals, have a look here: https://gertlouw.com/my-transformation-secrets/

The risks simply outweight the benefits for Joe average …by far.

It is not worth it.

For Joe average and most advanced athletes it makes sense to follow a proven sensible approach.

Such a sensible approach is to monitor the body every 14 days with fat calipers and a weighing scale. Then to interpret the results with wisdom and make the necessary caloric adjustments to reach your goal.

In the cutting phase you want to lose fat and keep muscles safe (not necessarily build muscle but definitely not losing muscle!).

In the building phase the goal is adding a little body fat (2%-4%) and built muscle. Whenever you have to adjust calories, never do it with more than 10% in 14 day period up or down. The body need time to adjust and by adjusting calories with more than 10% will throw the body’s normal responses off for up to 1 month which makes the 14 day monitoring very difficult to interpret correctly.

The type of diet to follow is simple.

For cutting: https://gertlouw.com/2014/08/16/cutting-diet-challenges/

For building: https://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/

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Now I hope this let’s you think twice about venturing these risky paths. If you want to use me as an example…I have never done these diet tricks, simply because they are too risky! I am not about to sacrifice my hard-worked by slipping up once.

Wish you all happy training!

Gert Louw

GUYS & GIRLS DREAM BODYc

Starting of cutting phase

Hi everyone,

The past 10 months was an incredible period of adding size and muscle to my body and have exceeded my previous best size with a good margin.

I am at the end of my building phase and my stats are: 1.75m, 91kg and about 9-10% body fat.

This is how I look at the end of my building phase:

 

Click here to view video “Start of strongman cutting phase”

 

I am starting my cutting phase on 20 July 2015 and it will continue for 3 months. The target is a level of 5% body fat.

A photo shoot and video shoot will be done at the end.

As you all know, my cutting phase is where I never train to failure but use lighter weights (anything from 20% to 40% lighter) and do higher reps per set (12 – 20 reps).

Very little rest in between sets and many superset exercises. The idea is a combination of resistance training with a degree of cardio involved (due to lighter weights and higher reps).

The fact that training is never to muscle failure also means the tendons and joints now have a chance to recover and strengthen from the punishing period of the building phase where EACH set was to absolute muscle failure.

The focus during the cutting phase is to keep the muscle size at the same level and then manipulating the body fat to a very low percentage factor. This can be very difficult because most guys (and girls) put their bodies in starvation mode (due to too little calories) and as a result lose more muscle than fat. I am following a very specific process whereby I monitor the effect my diet had on my muscle and fat reserves every 14 days and then adjust the calories accordingly, to force the diet to burn fat and not muscle for energy. I thus make sure that I stay just outside of a starvation mode which eats into the muscle size.

Wish you all many blessings and much success with your training!

Gert Louw (51 y/o)

GertLouw18small

As the years progressed, I have evolved my training regimen from my original transformation program (http://gertlouw.com/my-transformation-program/) to be more focused and more goal oriented in nature.

In this video I discussed the routine I am currently applying for bicep and tricep growth when I am on my 3-month cutting phase.

Cutting phase implies the process of bringing bodyfat down to enhance the muscled ripped look while keeping muscle size or even slightly increasing it.

In short, the arm routine for the cutting phase involves performing two huge super sets: Super Set One and Super Set Two.

SUPER SET ONE

  • Super Set One consists of a bicep exercise (20 reps) + tricep exercise (20 reps) +bicep exercise (20 reps) performed back to back with no resting in between.
  • When you completed above set for Super Set One, rest for 3 minutes and repeat Super Set One for a total of three times.
  • SLOW (!) and very CONTROLLED (!) movements during every rep.
  • Visualize the target muscle during each rep in your head and get a very focused “mind muscle” connection. Feel only the target muscle work to perform the movement.
  • During all triceps and bicep exercises, keep the elbows as stationary as possible to make sure that only the bicep do the lifting. The more you move the elbows the more involved the shoulders (and to lesser extend pecs and back) become to lift the weight.
  • Use full range of motion for exercises, meaning widest possible angle to make sure that the whole bicep/tricep muscle gets a workout.
  • You MUST (!) fail with each exercise on the 20th (last) rep of each set. [very important – key principle for growth]

When finished with 3 x Super Set One, stretch for 5 minutes to relax muscles (perform various stretching exercises involving the biceps, triceps and shoulders).

This not only help the muscle recover better but also enhances blood flow plus it helps keeping the veins more elastic and prevent hardening of arteries to and extent. It is also believed to be an important factor in obtaining aesthetic looking muscles.

SUPER SET TWO (the same as above with the following differences)

  • Perform 3 different exercises (biceps + triceps +biceps) than those you did in Super Set One.
  • When finished with 3 x Super Set TWO, stretch for 5 minutes to relax muscles (perform various stretching exercises involving the biceps, triceps and shoulders).

End of your routine with 15-20 minutes of moderate cardio.

Be wary of too much cardio. Cardio is a muscle size killer. You cannot expect to have  big muscle size and do a lot of cardio. The two goes against each other.

If you have body fat you want to get rid of you should do that via fine tuning your diet and not through excessive cardio.

Supplements?

Before training (stick to basics don’t waste your money on fancy stuff!):

  • 45 minutes before training 8 tablets BCAA’s (prevent a catabolic state during training)
  • 45 minutes before training 5g L-Glutamine

After training:

  • Immediately after training eat 1 apple or banana.
  • Immediately after the apple/banana drink a serving fast absorption whey protein.
  • 1-2 hours after training eat a small fat-free meal containing a decent protein serving.

 

Any questions, please feel free to contact me.

 

Gert Louw

gertlouwljc@hotmail.com

gert louw

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