You're probably very proud of the mass and muscle you've put on during the bulking phase, especially when your arms are popping out of your sleeves! But would you still feel as proud if you had to take your shirt off right then and there?
Gaining fat during a bulking phase is inevitable. After a successful bulk, it's important to have an equally successful cutting phase in order to see the definition of the hard earned muscles you've worked so hard for.
The formula for fat loss as we all know is this: fix your nutrition, count calories, do more cardio, lift weights, and use the right supplements. Supplements can speed up fat loss, help with mood, and can strengthen your immune system during a hard cut.
Here is our essential supplement stack for shredding:
Whey Protein Isolate
During cutting phases, protein requirements increase compared to when you're bulking. The reason for the increase is to prevent muscle catabolism from occurring during a caloric deficit. Additionally, consuming protein keeps individuals satiated for a longer period of time compared to carbohydrates.
Most people prefer whey protein isolate compared to other types of whey due to it is low fat and low carbohydrate content. A daily intake of 2.5 grams per kilogram of lean body mass is the typical recommended intake for individuals looking to shred.
Since calories are restricted during a cutting phase, it's normal to feel sluggish, lethargic and fatigued. Caffeine anhydrous is one of the most common ingredients in pre-workout supplements, and is responsible for that surge in energy you get upon take them.
Caffeine anhydrous is an excellent fat loss aide because it keeps energy levels up when they would otherwise be nonexistent. Increased energy expenditure helps in creating a caloric deficit, which you'll need to shred down.
L-tyrosine is another ingredient you see on many fat burners and pre-workout supplements but is not always mentioned in lists such as this one because it is not used as a standalone ingredient.
L-tyrosine can promote fat loss by reducing stress and improving overall mood. Individuals that are high-stress usually have high cortisol levels, which makes it difficult to lose fat. L-tyrosine will help lower cortisol to ensure that fat loss continues rather than plateaus. Also, L-tyrosine is used to help increase catecholomine count which gets the fatty acids out of the cells to be mobilized and burned off through lipolysis. It is most commonly stacked with caffeine anhydrous or yohimbine hcl.
Yohimbine hcl is one of the most useful supplements when it comes to mobilizing and burning stubborn body fat. For females, the stubborn fat areas include the legs, glutes and triceps. For males, the lower back, hips, and inner thighs are stubborn fat areas. During fat loss phases, the fat accumulated in these areas of the body are always the hardest to burn off and the last to go.
Yohimbine hcl increases the mobilization of stubborn fat cells. Additionally, you may notice that your stubborn fat areas are cold due to poor blood circulation in the area. Poor blood flow makes it difficult for stubborn fat to be burned. Studies show that yohimbine hcl is used to improve blood flow throughout the body, which will greatly benefit fat loss.
A dose of 0.2 mg per kilogram of bodyweight is the recommended dosage for fat loss.
Green Tea Extract
Studies show that green tea extract has the ability to torch fat due to epigallocatechin-3-gallate, also known as EGCG. EGCG is capable of raising your body's metabolism, which means more calories get burned in a day even while at rest. Also, results from various studies show that total body fat mass, waist circumference, visceral fat, and skin folds were reduced when taking green tea extract during a hypocaloric diet.
Green tea extract is also an immune system booster, which is overlooked by athletes trying to lose fat. When a person is in a caloric deficit for a prolonged period, the immune system becomes more susceptible to sickness, which can lead to breaks in training and cardio - something you don't want to happen during a cut.