Cutting diet for a shorty!

[LivingToBeBig]

Hi People,
Im undergoing a cutting phase at the moment with clen but find it hard to judge how many calories i need. I have tried the BMI methods and stuff but still not sure.

When did my calculations it worked out to be 2800 to maintain so presume it would be 2300 to cut.

Im only 5'4 but 83kg at bout 16-17%bf.

can you guys help me out im not just being lazy jst want to get some opions from other better knowledge members. tried a couple times before with a semi success but i recon im still eating too much for my height really would love to get 12% this year. And also how low can i go on carbs? is 90g too little?

I usualy do 2 -3 45min sessions of cardio a week and then on workout days do 20- 30 mins of cardio after the weights.

Thanks for your help.

[novastepp]

post up your entire diet with macros included.

[LivingToBeBig]

1)Protein powder, 200ml of semi skimmed milk, ½ cup of oats
40g Protein, 40g carbs, 3g fat 450kcal

2)200g Chicken breast with 10g flax oil
30g protein 10g fat 240Kcal

3)1 tin of tuna with 2 whole bread slices
40g Protein 30g carbs 10g fat 450kcal

4)Cassein protein shake
45g protein 220 kcal

5)4 whole eggs with 2 slices of whole meal bread
34g protein 30g carbs 18g fat Kcal 560

Workout

6)Same as meal 1

7)250g lean turkey mince
43g protein 16g fat 350 Kcal

Totals : 272g Protein 140g Carbs 57g fat kcal2720

[LivingToBeBig]

Everything which is in my diet i have easy access to so if your going to recommend changes please try and include the ingredient's. thanks

[Ajc330]

meal 3 has 10g of fat? tuna and ww bread shouldn't add up to 10g fat

[Ajc330]

your diet looks good if you stay consistent with your cardio and diet you'll shed weight in no time

[LivingToBeBig]

its with oil and tiny bit of mayo light thats why there is fat included.

But yea so far there has been a good change of composission especially with the help of the clen so if you think the diet is ok i wont change anything.

[novastepp]

1)Protein powder, 200ml of semi skimmed milk, ½ cup of oats
40g Protein, 40g carbs, 3g fat 450kcal

2)200g Chicken breast with 10g flax oil
30g protein 10g fat 240Kcal

3)1 tin of tuna with 2 whole bread slices
40g Protein 30g carbs 10g fat 450kcal

4)Cassein protein shake
45g protein 220 kcal

i'd throw some carbs or fats in here as well.

5)4 whole eggs with 2 slices of whole meal bread
34g protein 30g carbs 18g fat Kcal 560

just my personal preference, but that's too much fat for me. i'd probably mainly stick to whites and go 3-1 whites-whole. so i'd eat 4 whites and 2-3 wholes with the bread.

Workout

6)Same as meal 1

7)250g lean turkey mince
43g protein 16g fat 350 Kcal

Totals : 272g Protein 140g Carbs 57g fat kcal2720

pretty good. just a couple things i wanted to address personally. in any case, i think you should put it to use and see how it goes and give us some updates down the road as to how its going and any changes you made/need to make.

[LivingToBeBig]

ok thanks

[ChuckLee]

While cutting I use to lower carbs and up the fats.
I think it's a better deal if you are pretty carb-sensitive.

CL

[novastepp]

While cutting I use to lower carbs and up the fats.
I think it's a better deal if you are pretty carb-sensitive.

CL

i think being carb sensitive is all a myth. if you keep insulin levels steady throughout the day by consuming carbs it really does wonders on your body fat. it also keep you fuller, and helps you excel in workouts even when cutting.

[LivingToBeBig]

sorry to bring up this post again but what do u think is the lowest u should go on carbs? is 90g too low?

[novastepp]

i wouldn't go that low. there isn't a real reason not to eat carbs, again. figure them out based on how you look, fat loss, and your endurance and strength in the gym.

[Ajc330]

i am very carb sensitive, i notice i look very bloated after eating a certain number of carbs, i also noticed on days where carbs were minimal i was more trimmed

[novastepp]

i am very carb sensitive, i notice i look very bloated after eating a certain number of carbs, i also noticed on days where carbs were minimal i was more trimmed

just one of the many differences in carb consumption. were you lethargic, did you experience loss of stamina or strength. how much water were you drinking and were you thirsty? there are so many things that play into carb depletion that looking "trimmed" doesn't even skim the surface.