Guide Aggressive Cut, When and How to do it

[learnascendleave]

My first guide, it will be short. This is more information than a guide, consult with a doctor before extreme weight loss.
I haven't seen any guides about aggressive cutting so I hope someone makes use of this

What is an Aggressive Cut And How Does it Compare to a Regular One
First of all, a regular cut is typically a 250-500 calorie deficit in which a person aims to lose weight long term and sustainably. An aggressive cut, which typically has the reputation of being destructive for your body and will to live- is a 750-1000 calorie deficit often paired with heavy cardio and walking a lot, lasts about 4-10 weeks (with time off).

There are a lot of misconceptions and bad rep around this topic, I will do my best to clear it up.

Who Would Benefit From an Aggressive Cut & When Should it be Done
As suggested by the name, cutting weight this way is very stressful on your body and is NOT meant to be maintained for longer than 3-4 weeks at a time (you will see what I mean by this later).
If you have an history of eating disorders or a complicated relationship with food
If you are still going through puberty
If you have more than 10-15 kilograms (22-33lb) of fat to lose
If you find aggressive diet plans to be unrealistic for your lifestyle and situation
Aggressive cutting WILL NOT benefit you, it may even harm you and set you back from reaching your goals. I would recommend a steady approach to losing fat instead.

If you only have the last 10 kilograms (22lb) to lose, (15kg/33lb is borderline, to your own discretion)
If you rely on progress as motivation
If you just want to experiment with another way to lose fat
Aggressive cutting likely WILL benefit you. If done right, which I will also do my best to explain.

How To Perform an Aggressive Cut, as it Should be
This process is not just starving and hoping for the best, it's calculated starving and hoping for the best. I'm going to teach you how to do it safely while reaping the most results.
Phase 1:
This phase is the actual cut, you will do this phase for 3-4 weeks, after that you move on to phase 2 and then rinse and repeat until you reach your goal weight. I think the best way to present it is in points so here we go.
1) Diet:
Enter everything here: https://tdeecalculator.net/ choose light activity
Subtract 750-1000 calories from the result, I would recommend 750 if you're a woman as female sex hormones are more complex and we need more or less calories depending on the time of our cycle.
Start counting calories, buy a food scale (Do not use CAL ai or whatever) and measure everything.
Your focus should be proteins (1.8g per kg of your goal weight), healthy fats (30% of calories should come from fats) and real foods. Fats are more important than you think, if you don't eat them your hormones will be fucked and weight loss messed up.
2) Try walking as much as possible, I would recommend at least 8,000 steps a day.
3) 30 minutes of high intensity cardio, 3-4 times a week (you can do more, but be advised it will ruin your joints so if you do more than 3-4 times a week choose low impact cardio like swimming and cycling)
4) Load up on electrolytes and a lot of water, take a magnesium supplement if it's missing in your country's water.
5) Deep sleep, obvious one.
6) Strength training until failure at least one set every exercise. Minimum 3-4 times a week, even more when you're cutting like this.
7) Fasting is a great tool if it helps you, most popular ones are 8 hour eating windows, 24h fasts or OMAD.
8) Active recovery walking, stretching, yoga, etc...
Phase 2:
Maintenance phase, after you do the first phase for 3-4 weeks you typically go into a maintenance period for a week or more.
I'm not gonna expand too much on this, you still count calories but you're in maintenance. Working out and recovery is still optimal but you don't have to go as hard, prioritize rest. Make sure to still practice discipline during this phase, it can be really easy to fall out of good habits during this week.


Repeat both 2-3 times until you reach your goal weight.

I'll admit, I got lazy in writing about misconceptions and disproving them with studies but it's my first guide so cut me some slack. Any questions or criticism besides that is appreciated.

 

[Nihilus]

Or just do keto with a calorie deficit, that'll be even more aggressive

 

[Decay]

Or just do keto with a calorie deficit, that'll be even more aggressive

Better option, and this is more sustainable long term.

 

[learnascendleave]

Better option, and this is more sustainable long term.

Its not meant to be sustainable long term, read the thread and then comment on it

 

[learnascendleave]

Or just do keto with a calorie deficit, that'll be even more aggressive

Keto isnt for everyone, there isnt one diet that will fit everyone. Some people will thrive on carnivore while others will hate it, just as an example

 

[BlendedBlade🧿]

Better option, and this is more sustainable long term.

I like carb cycling for cutting

5 low carb days and 2 high carb days

And 2 hours of walking with lifting sessions

 

[BlendedBlade🧿]

My first guide, it will be short. This is more information than a guide, consult with a doctor before extreme weight loss.
I haven't seen any guides about aggressive cutting so I hope someone makes use of this

What is an Aggressive Cut And How Does it Compare to a Regular One
First of all, a regular cut is typically a 250-500 calorie deficit in which a person aims to lose weight long term and sustainably. An aggressive cut, which typically has the reputation of being destructive for your body and will to live- is a 750-1000 calorie deficit often paired with heavy cardio and walking a lot, lasts about 4-10 weeks (with time off).

There are a lot of misconceptions and bad rep around this topic, I will do my best to clear it up.

Who Would Benefit From an Aggressive Cut & When Should it be Done
As suggested by the name, cutting weight this way is very stressful on your body and is NOT meant to be maintained for longer than 3-4 weeks at a time (you will see what I mean by this later).
If you have an history of eating disorders or a complicated relationship with food
If you are still going through puberty
If you have more than 10-15 kilograms (22-33lb) of fat to lose
If you find aggressive diet plans to be unrealistic for your lifestyle and situation
Aggressive cutting WILL NOT benefit you, it may even harm you and set you back from reaching your goals. I would recommend a steady approach to losing fat instead.

If you only have the last 10 kilograms (22lb) to lose, (15kg/33lb is borderline, to your own discretion)
If you rely on progress as motivation
If you just want to experiment with another way to lose fat
Aggressive cutting likely WILL benefit you. If done right, which I will also do my best to explain.

How To Perform an Aggressive Cut, as it Should be
This process is not just starving and hoping for the best, it's calculated starving and hoping for the best. I'm going to teach you how to do it safely while reaping the most results.
Phase 1:
This phase is the actual cut, you will do this phase for 3-4 weeks, after that you move on to phase 2 and then rinse and repeat until you reach your goal weight. I think the best way to present it is in points so here we go.
1) Diet:
Enter everything here: https://tdeecalculator.net/ choose light activity
Subtract 750-1000 calories from the result, I would recommend 750 if you're a woman as female sex hormones are more complex and we need more or less calories depending on the time of our cycle.
Start counting calories, buy a food scale (Do not use CAL ai or whatever) and measure everything.
Your focus should be proteins (1.8g per kg of your goal weight), healthy fats (30% of calories should come from fats) and real foods. Fats are more important than you think, if you don't eat them your hormones will be fucked and weight loss messed up.
2) Try walking as much as possible, I would recommend at least 8,000 steps a day.
3) 30 minutes of high intensity cardio, 3-4 times a week (you can do more, but be advised it will ruin your joints so if you do more than 3-4 times a week choose low impact cardio like swimming and cycling)
4) Load up on electrolytes and a lot of water, take a magnesium supplement if it's missing in your country's water.
5) Deep sleep, obvious one.
6) Strength training until failure at least one set every exercise. Minimum 3-4 times a week, even more when you're cutting like this.
7) Fasting is a great tool if it helps you, most popular ones are 8 hour eating windows, 24h fasts or OMAD.
8) Active recovery walking, stretching, yoga, etc...
Phase 2:
Maintenance phase, after you do the first phase for 3-4 weeks you typically go into a maintenance period for a week or more.
I'm not gonna expand too much on this, you still count calories but you're in maintenance. Working out and recovery is still optimal but you don't have to go as hard, prioritize rest. Make sure to still practice discipline during this phase, it can be really easy to fall out of good habits during this week.


Repeat both 2-3 times until you reach your goal weight.

I'll admit, I got lazy in writing about misconceptions and disproving them with studies but it's my first guide so cut me some slack. Any questions or criticism besides that is appreciated.

No DNP mention

 

[Nihilus]

Keto isnt for everyone, there isnt one diet that will fit everyone. Some people will thrive on carnivore while others will hate it, just as an example

The myth of "ppl work differently" is hilarious
No cow thrives on grass and other thrives on grains , they all thrive on their natural diet which is grass
Humans in nature spend almost half of the year on keto ( winter and mid-late autumn) , so keto is a natural metabolic state for humans
I am just making a point here .

 

[BlendedBlade🧿]

The myth of "ppl work differently" is hilarious
No cow thrives on grass and other thrives on grains , they all thrive on their natural diet which is grass
Humans in nature spend almost half of the year on keto ( winter and mid-late autumn) , so keto is a natural metabolic state for humans
I am just making a point here .

Some people do have allergies on certain foods

But overall I agree ideal diet would be very similar for most people

(Not for people like Jordan Peterson or his daughter who can only eat meat)

 

[learnascendleave]

The myth of "ppl work differently" is hilarious
No cow thrives on grass and other thrives on grains , they all thrive on their natural diet which is grass
Humans in nature spend almost half of the year on keto ( winter and mid-late autumn) , so keto is a natural metabolic state for humans
I am just making a point here .

Okay are we cows? Not even close, we dont have four compartments of stomachs, we dont eat grass, we cook our food, we have allergies we are modern humans not cows.
as the person below me pointed out, humans also have allergies, eggs are like the top 3 most nutritious foods yet youd be hurting someone allergic to them if you fed that person eggs.

We are all indeed different people, and all strive on different diets. Where people with autoimmune conditions might see the best results from a diet that is majority red meat, the average person is going to feel best probably with a more balanced diet.

I am not a nutritionist, so I cannot debunk many arguments on nutrition but what you just said feels quite obvious that our bodies are vastly different than a cow's.

Anyway, this thread isnt about the optimal diet for a person it's about cutting weight quick which has to do with calories and macros.

 

[Nihilus]

Okay are we cows? Not even close, we dont have four compartments of stomachs, we dont eat grass, we cook our food, we have allergies we are modern humans not cows.
as the person below me pointed out, humans also have allergies, eggs are like the top 3 most nutritious foods yet youd be hurting someone allergic to them if you fed that person eggs.

We are all indeed different people, and all strive on different diets. Where people with autoimmune conditions might see the best results from a diet that is majority red meat, the average person is going to feel best probably with a more balanced diet.

I am not a nutritionist, so I cannot debunk many arguments on nutrition but what you just said feels quite obvious that our bodies are vastly different than a cow's.

Anyway, this thread isnt about the optimal diet for a person it's about cutting weight quick which has to do with calories and macros.

My child , I didn't say that we are similar to cows .. it was an analogy .
Each animal has an ideal diet he naturally eats , humans are no different
Humans are High Trophic facultative carnivores with a very flexible nutritional profile ( can survive on plants or grains in times of starvation ) . Which means naturally, humans ideally eat a high meat high fat diet
Allergies are caused by malnutrition and toxins , which is evident in how switching to a mostly meat and organs diet ( ideally raw ) has been observed to cure many "allergies" ( check Aajonus Vonderplanitz work )
The number of actual allergies caused by actual genetic mutations is rare