Hello friends! I have made it through week 1 of my cut, and as you will see, I am down just shy of 3-pounds. This leads me to share with you all what someone can usually expect during the first week of a cut, and where to begin.
There is no magic calculator that can determine the caloric range that an individual needs to start out with. There isn’t a range that works for everyone. If you’re flying solo and not hiring a nutrition coach, then I suggest taking the first week to find your base calories.
During the first initial week I focus on simply being conscious and aware, not only of my food choices, but listening to my body, eating when I’m genuinely hungry, and putting a time cap on my last meal of the day. I make certain to track all foods throughout the week using a tracking app, but I don’t have prescribed totals that I am trying to “hit” on a daily basis. At the end of week one, I will take an overall average of my calories, and then, I will determine my starting point regarding macros.
Myself, personally, I try to maintain a well balanced, nutritious diet all year round, so I don’t have to worry about making major changes to my food choices, but if you are a soda drinking, candy eating, sugar-fein, then now is the time to cut it out.
Coming off of a bulk and going into a cut is quite easy in the beginning. For the last 6-months, I ate when I was hungry, and then ate a little more to ensure I was in an obvious surplus. This week, I simply ate until I was full.
While I am more than thrilled to see a decrease on the scale this week, I am realistic and understand that a good portion of this total is water weight. Even the slightest carb decrease will result in less water retention (carbs are stored as glycogen, and each gram contains about 3 grams of water- hence why cutting carbs doesn’t always mean fat-loss).
As for training, at the moment, nothing will change. I typically get in 6-7 workouts each week, and take 2 full days of rest. This means that 1 to 2 days I will workout 2x a day. I lift heavy if my body allows me to, include lots of compound lifts, lots of intensity, and I try to make each workout really count. I take my dog for a 20-30 minute walk each day, and if I sit at the computer longer than 3 to 4 hours a day, I will jump on the elliptical or stair-climber for another 15-20 minutes to get some steps in.
I didn’t post my bikini photos last week because let’s face it, no-one likes to open themselves up for criticism, but ultimately, I decided if I am going to document this journey with you all, it’s only fair that I be as transparent as possible.
Like many females, I carry a lot of excess weight in my butt and upper legs, so when even the slightest of changes are made, these are the two places (on me) it is usually most obvious.
While weight training is extremely important in itself, nothing is more important than your diet when it comes to losing body-fat. You can workout every single day, but if you’re not eating right, you will never reach your goals. Below I have shared some of my favorite meals from the week. My primary carb sources consist of rice, oatmeal, corn tortillas, potatoes, lentils, and a variety of vegetables. My go-to proteins are ground turkey, ground beef (occasionally), salmon, chicken breasts, chicken sausage, eggs, yogurt, cottage cheese, and protein powder. My fats primarily come from avocado, seeds, nuts, olive oil, butter and wild fish.
I would love to answer some of your questions throughout this series, if you have any. If you’re not following me on IG, give me a follow, and slide in those DM’s with your questions, or drop a comment below. These questions will help me determine what I can touch-on and share with you all throughout this series.
As always, thanks so much for following along as I share my journey.