Cutting diet help...please help

[Uptown]

Hey guys,

I'm 27 years old, 11-12% body fat, 200lbs. Natural. Trying to cut.

My daily intake is:

235g protein
320 carbs
42 g fat
3250 calories

6-7 meals/day

I've learned A TON from you guys so far (props to Ruger) but I still have a few questions. I've read most of the cutting threads, watched the Milos Sarcev videos a couple times, and have been spending a lot of time on the forum lately....but I still have a few questions:

1.) I run 250-300 miles per month and I can't find ANY guidance on here that applies to my overall cardio level. How exactly do I alter my diet to account for this? Am I eating enough or too much?

I can break everything down to specific meals, but what should my overall intake be for this level of cardio (pro, carb, cal, fat)?

[Kale]

Jesus thats like 10 miles a day seven days a week !!! Why are you running that much ? Are you a professional athlete ?

[big_k]

How does a typical day for you look like?

What is your lifting routine?


What kind of food are you eating?


Just from looking at the macro's I would say too many carbs.

[Uptown]

Jesus thats like 10 miles a day seven days a week !!! Why are you running that much ? Are you a professional athlete ?

No, I've just really focused on running a lot. This entire year has been very slow at work and I've been running on the treadmill in our fitness center at work over my lunch hour(s) and have met few females in our building who run a lot so I've just kinda adapted to it. I run about 90 minutes per day for a total of about 9 miles/day and I also run on the weekends.

I lift 3 days/week full intensity.

All of the sample diets I've seen on this forum don't really account for this level of cardio so I'm totaly lost in terms of what I should be at for pro., carbs, fat, cals, etc.....

[Uptown]

Just from looking at the macro's I would say too many carbs.

You're right...I consume a lot of carbs, but I need the energy to keep up up the intensity in my workouts. Now if you say that I'm destroying my gains by the level of carbs I'm taking in then I definitely need to re-think my diet.

I'm looking for some honest advice so I can make some progress.

[big_k]

I can tell you from personal experience,
I am 6'1 215 currently %15 BF, and I am lifting about 6 days a week with 3 days of 45 minutes of cardio and 3 days of about 90 minutes of cardio. And my calorie intake is lower, granted my metabolism is slow, but when I cut I usually like to stay around 2500-2700 calories, if I'm trying to do it slowly.

And if I'm really trying to speed things up, I can go at about 2200-2400.


I think the carbs are okay, but my view on carbs and cutting is it is very dependent what KIND of carbs you are eating, and exactly when you are eating them.

[AdamGH]

Hey guys,

I'm 27 years old, 11-12% body fat, 200lbs. Natural. Trying to cut.

My daily intake is:

235g protein
320 carbs
42 g fat
3250 calories

6-7 meals/day

I've learned A TON from you guys so far (props to Ruger) but I still have a few questions. I've read most of the cutting threads, watched the Milos Sarcev videos a couple times, and have been spending a lot of time on the forum lately....but I still have a few questions:

1.) I run 250-300 miles per month and I can't find ANY guidance on here that applies to my overall cardio level. How exactly do I alter my diet to account for this? Am I eating enough or too much?

I can break everything down to specific meals, but what should my overall intake be for this level of cardio (pro, carb, cal, fat)?

What are you expecting to gain from this much running? Are you going to be running a marathon? Generally moderation is key for most things you do. I think you are overdoing it in the running department. I dont think even cross country people run that much. Id also be concerned with hurting yourself at some point with that much running.

Why dont you try some HIIT a couple times a week for something different? Its good to change it up.

[AdamGH]

How tall are you by the way?

[Uptown]

Thanks for the replies guys.

I'm 5'11" about 195-200 lbs.

Work has been VERY slow this year so I find that I have a lot of free time during the work day. We have a fitness center on the lower level of our office building, so I've made myself a permanent fixture down there since the beginning of the year. I set the treadmill at 6 mph and run for about 90 minutes or so while I watch TV, or occasionally I'll run outside. My pace isn't that fast at all, and I usually stop running due to boredom rather than being tired.

As for injury, I developed achilles tendonitis from running too much/too fast before and I've toned it down a bit since then. I was running about 340-350 miles/month during January - March and now I do 300 miles/month max...usually a bit less.

I have no plans to run a marathon, although my longest run was just over 27 miles on the treadmill the other day while I was watching a Billy Madison, Happy Gilmore, and SportsCenter. I run to merely pass the time...but it's also nice to see the pounds shed off. I was 230-235 lbs at the beginning of the year and now I'm 195-200 lbs and I"ve actually gained some size in my arms/shoulders. I went from a 36" waist to 30" and all of this is while I DIDN'T have my diet in check. I was eating Pizza Hut/Chipotle 5-6 days per week and only within the last 4 weeks have I really started paying attention to my diet.

thoughts?