4 weeks left.........

[gymrat 1313]

Hey guys, im 24 5'10, 195 lbs...unsure of bodyfat %, id say its around 10%. Ive been using test E at 500mg/ week for 8 weeks and anavar at 50mg/week for the past 4weeks...I started at around 203 lbs bulky and have leaned out completely to 195 losing a shitload of body fat. I have 4 weeks left and i want to get as shredded and ripped up as possible! Im currently taking in about 320g protein/day, 150g carbs/day, 2500 calories/day and doing 45 mins of cardio 5 days a week in the a.m. How many calories and carbs should i cut out to lose the most body fat possible while mainting muscle for the rest of my cycle? How much more cardio should I do? Should i lower caloric intake?

all help is appreciated.

[forte]

for your life style and weight 2500 cal a day is a bit to low. i am a short guy (5'7") @ 187 lbs and i never go below 3000 cal even when cutting. i have a very busy life with 5 days in the gym and a demanding job

[ninesecz]

It depends on a lot of things.. your metabolism, how you space your meals out and what kind of lifestyle you lead outside the gym. the lower the calories the lower the energy and you might also deprive you muscle of nutrients and end up not getting as "hard" of a look as you want. also from what you said you are taking in 1880 cals a day from calories from pro and carbs.. that leaves 620 cals a day from fat! That equals roughly 70 grams of fat a day! I would add 100 grams a day of carbs and drop that to like 20-40g of fat a day! IMO 70 grams of fat a day is just to much! I do not eat that much fat when I am bulking and taking in 5000cals a day

[gymrat 1313]

well heres my diet, i havent had a cheat meal all cycle. Im probably taking in closer to 3000 calories, so my fat intake is not that high.

6:30-45 mins cardio, I usually burn around 750 calories in the morning
8:00-8 egg whites, 3/4 cup of oatmeal
10:00-tuna with slice of whole wheat bread, protein shake, bananna
12:00-8 oz. grilled chicken
2:00-10 oz. grilled chicken and brown rice, protein shake
5:00- fish/96% lean steak, baked potatoe/brown rice, protein shake
7:00- 8 oz. grilled chicken
9:00- 6 egg whites
10:30- casein protein shake then sleep

my life consists of the gym and resting, throughout the day i am not very active lol...currently unemployed

[bjohnson1968]

do you have any idea of what your tdee is... there is a big difference between 2500 and 3000 cals... Why dont you break down your diet macros for us and we will see where your at relative to your tdee if your burning 750 cals with cardio plus what you burn with your workout and only consuming 2500 this could be an issue, i dont think the info you provide is detailed enough to give you any real answer

Peace

[gymrat 1313]

My TDEE is approximately 3060...my main question is should i follow the 40%protein/40% carbs/20% fat ratio ...im thinking my intake of carbs and fat is too high with that method. I want to lose as much bf as i possibly can. I bust my ass, and I want to perfect my diet for OPTIMAL results!