Alright guys so i'm trying to get pretty cut for the summer since i have gained the mass i wanted, but im afraid to lose mass while cutting. I was gonna start adrenaline cuts and maybe use mass gainer at the same time to keep my mass, is that possible? Or will it counter act and nothing changes? Also im dieting so any tips would be helpful.

Do you count calories? (my fitness pal is a great app for this)

Dieting is all about consuming less calories then you burn.
A massgainer has no benefit other than to add calories to your diet. Since you are looking to reduce calories it does not make sense to use it on a cut. Also you might want to increase your protein intake while cutting to hold on to the muscle mass

How is your diet and training like?

Def agree with the above, mass gainer will be counter productive.

I just started a a cutting program also. My diet is basically all line protein (turkey/fish/skirt steak) with very little fat and carbs. 2105 total calories/day, 119 carbs, 83 fat, 233 protein....all natural too, no Whey. I'm also taking a testosterone booster, CLA and a fat burner. I'm 6'1" 185lbs @ 3yrs old. Your diet will vary depending on age, weight and height. I've got an online coach who is a professional bodybuilder that tailored the program specifically to me. Cahrged me 80 bucks and gave me everything from daily workouts to specific meals.

I'd be happy to post my meal breakdown if you want. If you dont want to spend the money, just do a bit of go ogling and you easily find a calculator to figure your total calories per day. From there you'll have to figure out your own meals to stay within that count

Cutting yourself is what goths do, don't do it

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The best way to cut down is really going to depend on your body type and insulin sensitivity (how you react to carbs).

If you tend to be on the chubbier side and put on mass pretty easy (telltale signs of being insulin sensitive), then you should focus your diet around slowly reducing carbs until they account for 10-15% of your daily calorie intake. You'll wanna do this over the course of 6-8 weeks, though you should only maintain those levels for a week or two, after that switch to a maintenance diet (40/40/20 split protein-carbs-fats).

If you're more of an average natural build or on the skinnier side then carbs should continue to be 30-40% of your calorie intake, and instead focus on slowly lowering your caloric intake while increasing activity levels over the same 6-8 week period.

I've just finished my spring break cut and ended at a very lean 6'0 185. I started at about 205 eating 3200 calories a day. for weeks 1-2 I lowered to 2500, weeks 3-4 down to 2200 while adding 2 days of cardio, weeks 5-6 down to 2100 3 days of cardio, and weeks 7-8 I stayed at 2100 (because I would hate life if I went any lower) while adding another day of cardio. This was all while doing 4-5 days of weight lifting per week.

Na man i try to count calories but def not good at it. I do about 20 mins of cardio everyday and then weight training for a good couple hours, so far i am getting toned but afraid i won't get the results i want if i don't do the right training.

I'd really appreciate the meal breakdown!

Here you go. Keep in mind I'm an ectomorphic body type (basically tall and skinny) and have lost 12 lbs in 3 weeks so far. I'm 6'1", 3yrs old and was 185lbs at about 15% body fat.

Meal 1

4 whole eggs
5 egg whites
.5 cup dry, plain SPAM
1 capsule CLA
1 capsule testosterone booster
multivitamin
1 capsule fish oil

Meal 2

7oz ground turkey (99% lean) or white fish
4oz Sweet potato
1 capsule fat burner


Meal 3

5oz Flank steak
.5 cup broccoli

Training

Preworkout
BCAA intra workout


Meal 4

7oz turkey or fish
4oz sweet potatoe
1 CLA
1 test boost

Snacks
10 almonds
Quest bar
Quest bar

2105 calories, 119 carbs, 83 fat, 233 protein

You'll notice all protein is natural food sources (and BCAA) but no weigh powder.

As with any cutting program you'll want to up your reps while decreasing weight. You can do all the same exercises you usually do. Warm up each exercise with 20 reps then do 4 sets at 12 reps for each exercise. After workout is 30 mins of cardio keeping your heart rate at or above 130bpm.

So far I'm about the same size upper body (judging by fit of my shirts) my waist is smaller but my thighs haven't shrunk. Basically it's my stomach and love handle area that mostly see the loss and are getting tighter while the rest of my body is maintaining size. Doing this routine you'll also notice your muscles getting harder as is the nature of lifting light weight higher reps

Any questions let me know

Reduce over eat and do more exercise.

What your weight does is all about calories in/calories out. Thermodyamics and such.

I am going to go ahead and assume that you only need to lose a bit of fat, and that you have not achieved landwhale status while "bulking". If that is the case, you should not go below 500 calories below maintenance, or your muscle mass WILL suffer. If you are too fat and need quicker results, you are out of luck. You can generate a bigger deficit to shed fat quicker, but your muscle mass WILL suffer as well.

Also, get enugh protein (2g / kg of body weight would be a good measure) and COUNT YOUR CALORIES. Otherwise, you will always be in the dark. Sure, you can still achieve good results trying to do what I just told you, but it will be slower and less efficient.

If you want a tip, stop it with the bulking/cutting thing. I did the same for years, and it was very frustrating, as I would look most of the year (fat and such) and then get incredibly frustrated when I lost all my strength during cuts. It's all about clean bulking (which again, requires counting calories). Granted, results may be a bit slower, but you will look and feel great all year long.

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Any time you're cutting make sure to up the BCAA intake as much as possible. It helps prevent muscle loss.

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RSDTyler

The main thing is diet: 1 gram protein per pound of desired body weight, eat half of what you eat in protein in fat (so 1/2 gram fat per pound of desired body weight), and stay under 100-200 carbs. Ultimately, you gonna need some foods that burn fat. The less carbs, the better. Drink lots of water to flush out your system (about 5 liters per day), and eat meals every 2-3 hours.

If the idea about the eating every 2 - 3 hours is a metabolic advantage thing, it isn't. It is calories in v. calories out for the week in total. I would give intermittent fasting a try, it is not magic but it is grea because you save your calories for later in the day and you can have HUGE 1000+ calorie meals. Like I said, as long as you're in that deficit of calories, you're not going to put on fat, period. It goes against the laws of Thermodynamics, energy cannot be created from nothing and in an energy deficit, it cannot be created out of no where...

My biggest emphasis has always been on a SPAM diet. If you're unfamiliar, it's high fat, high protein, low carb (macros are about 65f/30p/5c). Has numerous health benefits such as lowered cholesterol, improved blood pressure, limited catabolism (the metabolism is geared towards utilizing fats as a source of energy, whereas a carb diet has a hierarchy of carbs>proteins>fat) , etc. It's a hard adjustment for many, but you will eventually notice an increase in energy, fairly rapid weight loss, and of course, preserved LBM. Don't expect to be as strong as you normally are, however. For a calorie cut, I always have just done ((body weight x 16)*.8 ), and that's generally pretty good. If you notice yourself losing more than 2 pounds a week after your first week, increase your caloric intake by 5 percent (in other words, the above formula * .85 instead). Do this as necessary until you are losing no more than 2 a week, and keep adjusting as necessary. If you want more info, Pm me and I'd be glad to help. I've had amazing results with it and felt great.

SPAM is legit. I lost about 4lbs of body fat(in addition to like 6lbs of water) in about 6-8 days.
The downside, is that you literally feel like you're in the advanced stages of AIDS(less the vomiting). I had no energy, could not think clearly, it was awful. Apparently some people adapt at some point. I just didn't feel it was worth it. I can cut about 8 lbs in a month on a tight diet. I'd rather lose weight half as quickly and not feel like I'm terminally ill while doing so.

The only people I'd really suggest SPAM to, are people suffering brain damage. It's been shown to radically improve their condition. But since I'm healthy now... I'm not going to do it again.

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RSDTyler