Cutting

[matt !]

hey all, im wondering how much protein, carbs, fat and cals i should be taking in to be successful to cut.

my stats;

6'2

102kgs

13-14% bf (wanna get 7-9%)

ive been counting my intake of protein, carbs, fat and cals for the last 3 days without actually trying to restricting my diet, i just wanted to know where i can go from my current.

Day 1:

Protein - 228g

Carbs - 414g

Fat - 52g

Cals - 3040

Day 2:

Protein - 263g

Carbs - 433g

Fat - 88g

Cals - 3304

Day 3:

Protein - 321g

Carbs - 525g

Fat - 113g

Cals - 4260

ye my day 3 was pretty brutal

my training schedule is 4 day split

mornings i do cardio, with every 2nd cardio i do HIIT and other i do slow jog.

afternoon i go gym around 4-6

any input would be nice, thanks.

[Lskee]

Here you go champ.

Non-Workout days:

Calories: 1,695

Protein: 260g

Fat: 45g

Carb: 70g

Fiber: 29g

Workout days:

Calories: 2,025

Protein: 286

Fat: 45g

Carb: 121g

Fiber: 29g

[Lskee]

*double posted, an't find the delete post button :shock:*

[Phedder]

Here you go champ.

Non-Workout days:

Calories: 1,695

Protein: 260g

Fat: 45g

Carb: 70g

Fiber: 29g

Workout days:

Calories: 2,025

Protein: 286

Fat: 45g

Carb: 121g

Fiber: 29g

What's this based on? Whatever it is looks like a terrible idea to me.

For your size I wouldn't want to go any lower than 2500kcal when starting the diet, could probably get away with 3000kcal and still drop weight slowly at the start. I'd suggest 220-250g of Protein, minimum of 80-100g fats, and make up the rest where you prefer.

What sort of timeline do you have to reach your goal? Being winter I'd be inclined to suggest a slow recomp instead of an all out cut, what do you need to be 7-9% for in winter anyway? Recomping you can keep your cals higher, not feel as drained of energy and still be making good progress in the weights room.

[Lskee]

Sorry, its my idea for the more all out cut serious people haha

[samoan_muscle]

Here you go champ.

Non-Workout days:

Calories: 1,695

Protein: 260g

Fat: 45g

Carb: 70g

Fiber: 29g

Workout days:

Calories: 2,025

Protein: 286

Fat: 45g

Carb: 121g

Fiber: 29g

What's this based on? Whatever it is looks like a terrible idea to me.

For your size I wouldn't want to go any lower than 2500kcal when starting the diet, could probably get away with 3000kcal and still drop weight slowly at the start. I'd suggest 220-250g of Protein, minimum of 80-100g fats, and make up the rest where you prefer.

What sort of timeline do you have to reach your goal? Being winter I'd be inclined to suggest a slow recomp instead of an all out cut, what do you need to be 7-9% for in winter anyway? Recomping you can keep your cals higher, not feel as drained of energy and still be making good progress in the weights room.

Phedders right.

No need to starve your body at the start of a diet.

Gradually decrease cals from week to week.

Starting a cutting diet on 1700 cals is dumb...gives you no room to play with...

[weener lad]

I'm 81kg at the moment (pre-comp) and consuming more than that.

matt ! do a quick search fella there are hundreds of good ideas for cutting plans on here. If no luck come back to us :wink:

[matt !]

okay, thanks for the info guys :nod:

ill prob start decreasing my cals gradually.

[Chemo]

Change up ya macros cuz, replace some carbs with protein and fat and then think about calorie deficit and or meal timing as fat loss slows down.