CUTTING - Why and How

HELPFUL LINKS
BMR Calculator (metric): www.bmi-calculator.net/bmr-cal...
BMR Calculator (imperial): www.bmi-calculator.net/bmr-cal...
Activity Factors: www.bmi-calculator.net/bmr-cal...
Lean Bulking Video: • LEAN BULKING - Why and...
TIME TABLE
Step 1: Calculating your Basal Metabolic Rate (BMR)
02:55
-Use the Harris&Benedict Formula to calculate your BMR using the above link.
Step 2: Using the Activity Factor
03:36
-Multiply your BMR with the appropriate Activity Factor from the link above.
Step 3: Adjusting your calories for cutting
05:22
-Decrease your maintenance calories with 250.
Step 4: Cardio
06:32
-Start by adding one 20 minute cardio session post-workout, 130 BPM.
-Slowly keep adding post-workout cardio sessions up to 4 times a week, to ensure a constistent loss of weight (250-500 grams a week)
-After saturating post-workout cardio, add fasted cardio in the morning. Start with 15 min once a week.
-Slowly ramp up the amount of fasted cardio to every day.
-Still haven't reached your goal? Ramp up the post-workout cardio to 30 minutes, fasted cardio to 20 minutes.
Step 5: The macronutrients
13:12
-Calculate your protein needs (1.0-1.1 * bodyweight in lbs / 2.0.2.2 * bodyweight in kg)
-Calculate your (healthy) fat needs ( 2/3 of your protein needs)
-Fill in the blanks with carbohydrates
Step 6: Meal timing
16:14
-Make sure to eat 5 to 6 times a day, every 2-3 hours.
Step 7: Supplements / Thermogenics
17:13
-Not necessary, but helpful.
-Use 100-200 mg of caffeine in the morning and pre-workout
-Use a thermogenic supplement like Turbo Ripper by Scitec Nutrition
-Use cayenne pepper, black pepper, chili pepper, etc to boost thermogenisis in the body
-Use a water cut supplement like Watercut by Scitec Nutrition to get rid of water under the skin
*Live in the Netherlands? Scitec Nutrition is available here: www.bodyandfashionstore.nl
Classic & Personalized Workout and Nutrition Plans?
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[@majortom6858]

I'm amazed. There's no shouting, neon, laser and tabloidization here. No bullshit. Just pure clean useful information. I love this guy!

[@pocatellocowboy1077]

Amen!

[@tomasexteriors]

Look at this man now❤ he is one of the best🎉 and I believe in to his goal 💯🏆 he will get there 💯

[@pocatellocowboy1077]

For anyone who is either starting out in this game, or has been at it for 40-some years like I have, PLEASE check out all of this series of videos. Wesley is my favorite of all the body building coaches on KZbin, a real gentleman and an absolute stud at the game of body building.

[@samharper5881]

You're the man, Wesley. Love this channel.

[@jerryr.3573]

I'm 44 years old from the United States it's great to see young kid like yourself looking for symmetry not like these Mass Monsters of today. your videos are awesome you inspired me to start working out again after 15 years keep up the great work you're an inspiration to the younger generation

[@cesarpinto3840]

same here!!!! total inspiration, this young man...

[@VintageGenetics]

Thanks Jerry! Absolutely awesome to hear that you have been inspired to workout again, keep it up man.

[@garybarnfield1546]

Great video as always. I'm 34 years old and have been training about 20 years, but the tip that this guy throws out are very informative and I was unaware of most. This dude really knows his shit. Thank you for sharing.

[@bijju124]

The way this guy presents shows his honesty...You are the man...Your channel deserves 5 Stars 👏🏼

[@OfTheiAm]

I just got done comenting about that, I believe that confirms it and maybe that is why it is easy to believe him if he says he is natty, Because honest people have kind hearts, and he does not seem like he wants to lie about steroid use. Now idk if he says he takes them now but If he ever says he doesn't I'd believe him, I've seen people on steroids with good bodies but they are so achievable its laughable. YOUR GENETICS. PLAY. A . COMPLETE. AND TOTAL. ROLE. IN WHAT YOU WILL. END. UP .AS Mic drop

[@MrJaay06]

You're very charismatic! Good clear voice with crisp pronounciation.

[@ECWmanrules2528]

Junior M he needs to be put in a movie. i would watch.

[@mattgreenfield132]

Great video Wesley. Glad to see your channel growing. You deserve it.

[@alejandrocaicedo7579]

Much respct from Colombia man, i ran into ur page 2 days ago, but suddenly u are my favorite gym youtuber, just tryed the upper ches workout with the low seating position in the pec deck and it worked like nothing else i've tryed, keep it up, you got the talent, the genetics and the knowladge to became a great bodybuilder!!!!

[@JM23007]

Amazing video. Perhaps now one of my favorite fitness KZbinrs.

[@alexlgnd]

This is really helpful Wesley! Love your videos man, I think your becoming my new favorite KZbinr! Keep the videos rolling!

[@SeriogiNhere]

thats by far the most useful channel i've ever seen on youtube! thank you so much!

[@dinosgiannios742]

Hey man! I just want to say that I love your videos, and I thank you for them. Really! I'm starting my cutting phase today, I've lost 24kg since last August, I've been hitting the gym 5times a week, but now it's the time to lose the rest 8-10kgs that I don't want, in order to look lean. Thanks again mate, you are a true idol, not only as a bodybuilder but also as a KZbinr. I hope you get verified soon cause you deserve it. Have a good day!

[@wedoshotz6645]

Just discovered these vids about a month ago. As someone that is getting back into BB after many years off, I find ALL of his videos to be very educating & inspirational............thank you.

[@MrClean750]

Love your videos. Just started following you not too long ago but I have learned a lot and you have re motivated me to compete again.

[@johnosullivan7204]

Your brilliant Wes, I think these videos are the best on KZbin

[@Chris-zw3xj]

Thank you so much for putting time stamps in the description!!

[@postagestampnyc]

you are the best. You sound so educated and down to earth please please please stay this man.

[@punypoppy9147]

Best cutting video on internet. I've tried a lot of things, and this is the most sensible. Most online diet plans have awfully little calories, which often aint even calculated on the programs. When you add them up, you'll end up noticing you eat like 2600 max when in diet, and it causes you to loose an awfully lot of muscle mass and taking you steps backwards. My current maintenance is about 3450 calories, and i'd definitely take long term cut with around 3200 calories. If i'd follow the old plans, i'd end up being almost 800-900 under, and you'll look like shit in no time. Wesley is top notch guy and his stuff works ( for natties too ).

[@manuariigouronnec5993]

Best video ive seen on this topic so far. Thank you.

[@ferencbathory9674]

This was an amazing video. On a cut for a runway show in October so I am right with you , every step of the way.

[@Benlee753]

You are a good body builder and also good teacher...Good information bro...

[@dannyray5551]

Really hoping you do great at the competition man! keep getting at it!

[@nvlw63]

Complimenten voor je/jullie kanaal, jouw fysiek was me al opgevallen tijdens de Flexcup. Mooi dat iemand eens de nadruk legt op een esthetische natuurlijke fysiek met oog voor proportie zoals inderdaad de kampioenen uit het Golden Era dat hadden. Ik zelf ben al 53 jaar oud (ook old school dus ;-) en train nog iedere week 3 keer old school samen met mijn zoon van 19. De video's op jullie kanaal zijn informatief en motiverend. Veel succes met de wedstrijden en keep up the good work!

[@jeremytaylor4874]

Very thorough video. Your content is the best.

[@razvanmocian5715]

Amazing advice,i'm going to try all these steps in the upcoming cutting phase wich will start next week.Thank you for sharing with us these great tips!

[@domgibson3996]

Congrats on 50k subs love the channel

[@juliel962]

Great video, really helped clarify some questions I had about cutting! Thank you and keep up the awesome work!

[@WiredEvolution]

Hi Wesley, so much information and well organised! Really appreciate your text and links in the descriptions, I know some KZbinrs don't want to do that but you do -thank you!

[@dreamy1855]

Hi Wes, as always this is some fantastic and detailed information well explained. Congratulations on your pro card win it was so well deserved and your physique looked amazing! Watching you made me think back to Arnold in pumping iron I can’t wait to see your career grow from here all your hard work is paying off my friend!

[@vcgbcvhj4603]

yes you are the man i love this channel thanks thats what i was searching all that years

[@ThatHondaGuy2]

I had no idea that the "narrator" in all his videos was his voice until.. just now. Awesome! Keep the videos coming!

[@SuperNegawsklov]

@ Wesley !! Thanks for all the information you provide in your videos !! 💪🏼💪🏼💪🏼 Very helpful !!!

[@i3i2i4N]

thanks for all the effort youve put in to this vid wes with all the links and timings etc. leg end

[@look2much2]

Boss stuff Wesley. Really enjoy all ur vids.

[@cesarpinto3840]

simply awesome! thank you Wesley, very happy to see this channel growing.,very well deserved success. .I'll be a mailing you soon for a nutrition program..

[@det9525]

Great video bro! Keep it up as always!

[@DanTheGreatHD]

Amazing video Wes

[@aamirhayat4193]

love this channel, original workout that u needed at Gym.

[@zispop]

Yet another great video. Thank you!

[@jonasmoden8446]

Great video! Thanks for taking your time

[@cheikhcyrilel-dahdah3651]

I wish I would've had a coach like you in my youth. Trial and error for my part, thanks for helping out with these awesome vids.

[@77elu]

jij bent echt een held al je video's zijn zo goed en duidelijke informatie ik ben door jou echt stukken beter geworden dankjewel en ga zo door man en succes alvast in Londen ben benieuwd hoe je op stage eruit zal zien

[@SniperNinja115]

I just got around to watching this. Great stuff man, thanks for the info and tips, much appreciated :)

[@chris200830]

Really great channel! Subbed, keep the videos coming :)

[@onpointmr9368]

This guy really is the best !!

[@sameerkumar2692]

Deep insight for free...amazing guy

[@zenfed]

7 concrete steps, excellent info.

[@Sunny-cm5fq]

Excellent video, your the man!

[@alex-1056]

that is makes sense to me thank you for responding to my question and I wish you good luck

[@kavintheboss21]

Good informative videos bro.. Thumps UP!!!.. Keep posting the videos.

[@kenjohns1951]

Very good explanation, thank you

[@mightyquinn5135]

KZbin just recommended this video from 6.yrs interesting to see Wesley in the beginning

[@ABOUD1]

Excellent video.

[@KamciaKyniu]

Great channel.. ur very passionate about bodybuilding. Good luck bro

[@harlanszovek762]

A lot of useful info good job

[@marifuxas]

the video length is fine, it's really interesting information and helpful even if you're not body building

[@slims70]

good job 👌. from France

[@rogerserafin]

Thanks so much for the info. SUBSCRIBED !

[@ahmedalraheem]

thanks coach for the information

[@jcs951]

Wow. Tbh ive been f****g up my cardio game by doing hill sprints 3 times a week to start. Thought I should push myself but that might be to my detriment. Thank you for posting, your content is fantastico!

[@theinternist5372]

Best channel

[@robrusso1arms]

AWESOME,,, ADVICE,,, FANTASTIC CHANNEL,,, KEEP UP THE GOOD WORK,,AND ,,,, GAINS,,,, GODBLESS YOU BRO,,,

[@MajR777]

Thanks, you really broke it down.

[@thecrazymanfromireland]

Super video thanks

[@dstr1996]

your just the best great job!

[@jacksinclair6524]

Nice video wesley

[@andreprice2323]

my favorite workout channel now then there's Jaron fit Chris jones and hodge twins..but this is where I feel I get the cold hard facts of what I need to grow

[@Samzz4]

One of the best Bodybuilding Channels on KZbin. Quick question if you see this Wesley (or anyone else who might know): Is it possible to still make gains through a cutting diet if you're still a beginner lifter?

[@cesarpinto3840]

yes indeed. specifically beginners, the body is responding to all new challenges gratefully

[@Samzz4]

Cesar Pinto By beginner lifters I specifically mean like those who've been training for less than 1-1.5years, not like 3-4weeks. Does that still apply?

[@cesarpinto3840]

Yes,of course begginers"are under two years of constantly training in this sport..after that time we become "novices ".hahah..best of luck on your qains...

[@TheAsmodianleader]

I subbed cus you give extremely good info on bodybuilding and your voice is very overpowered :). Do you recommend any books to read for bodybuilding knowledge and fitness?

[@oofabuzaian1683]

Thank you very much!!

[@daniellago6008]

awesome video! Probably i'll compete next year on men's physique with 16 years and i'm keeping sure what i gonna do. Now, my size i think is men's physique shape but i hope get a classic physique shape one day. Best videos on youtube!

[@nagimashca]

all i need. thanks wesley.

[@bobbytarantino3459]

Videos very helpfull!!

[@kevindeclercq15]

He Wes heerlijk kanaal , schitterende inspiratie voor opkomend talent . greetz Kevin

[@Armzilla-]

Weeeees! #staygolden keep up the great content

[@manishgurbani9939]

Ossam video. Great knwldge

[@Griyral999]

VERY INFORMATIVE VIDEO ! After knowing my cutting calories, they will constant along the whole cut right. The changes will be only in my cardio right ? Or do i need to make new calculations for the protein,carbs, and fat every week?

[@SandeepSandhu]

really amazing..

[@EvanZamir]

This guy is going places.

[@grandpa452]

You’re a legend

[@sdfasdfg6569]

Thankyou so much

[@bodybuildingmotivation6734]

thank u very much

[@noncivilian476]

Good vid!

[@iyanabellamy3170]

this helped me alot

[@Mahmood42978]

Wesley, excellent video. learned a lot. Question; what's your stance on using High Intensity Interval Training?

[@xFailPrincessx]

THANK YOU

[@MrMaxenen11]

Interesting video! Keep it up. What do you study? I heard you say in a workout video that you came from school. I assumed you was only working as a professional body builder.

[@mohammedmabrouki7318]

U are the best 💪☝

[@Dr.HusseinAliMRCSed]

That's amazing... would you care for a new version ?

[@richterscalemuscletm3107]

Thanks

[@jameshofman321]

Good to see a natural bodybuilder for a change.

[@rudymelo880]

He's not natural he even has a video talking about how he eats the "anabolic chicken"

[@arbeter99]

you're a handsome man my brotha, best of luck in your shows!

[@IfYouWantMetallica]

The man 👍

[@evangelinarodriguez8106]

Thank you :)

[@nizamjawhari]

hi love the info! big fan of golden era as wel.l what is your take on intermittent fasting?

[@Ahmadalichannel]

nice video man :D

[@83mugiwara]

Love your channel! Once you start cutting after a few weeks do you repeat the whole process (calculate everything with your new weight) Or do you decrease 250 again but by dropping fat and carbs only?

[@summonedskull98]

Wes do not try to make your videos short. We like them the way it is. I would like to ask about carbs...dont you ever cut them beliw 100 grams like pros do??

[@nasusanus]

under 100g ? wtf you wanna die ..... currently eating 600g per day

[@summonedskull98]

I just wanna know if he does anything special with his carbs like pros do..

[@italianbaboon9970]

carb cycling yes 2 days under 100g then you can crank it up the next day or 2 then go back down under 100g

[@nasusanus]

ill stay far away from ''pro diet'' cause they use steroid and it is easier for em to loose fat and keep muscle even with low carb

[@italianbaboon9970]

honestly best way i find to get rid of fat fast is Intermittent fasting i do it and it works awesome for me i went from 240 to 210 lean about 12% body fat started around 18%

[@weinbergler]

Do you recommend on having your first meal contain carbs, or should we save those for just Pre and Post workout only?(Considering you are recommending a fairly low carb intake)