looking to start a cut but i need help

[MBMETC]

stats
5'8'' ish
195
bf ummm 15-16%
40 yrs old

not sure on the whole tdee thing and how much cals i need to cut.
ive eaten like crap my whole life and i think my body has adjusted to living off low calorie diet.
joined here in september revamped my diet and have made progress i just need help with the cutting

who wants to take on a project

[jngymrat]

Do you mind MB if I ask some questions? What does your daily or typical week at a glance diet look like now? How many times do you eat or snack, work schedule, workout times, what doest your workout look like, 4 days, 6 days? any body problems, bad knees, shoulder, back? etc.

I would like to look at you if you don't mind,

[MBMETC]

breakfast: 3 egg whites 2 whole eggs scrambled and cooked in tbls olive oil and a slice of 2% cheese/ .5 cu raw oats in whey protien shake cals 867 pro 62 carbs 40 fats 49
meal 2: 6 oz chicken or turkey serving of raw cashews cals 446 pro 47 carbs 9 fats 24
meal 3: 6 oz lean beef and fruit apple or bananna cals 471 pro 50 carbs 29 fats 16
meal 4: 6 oz chicken or turkey sweet potatoe or 1 cup brown rice cals 560 pro 54 carbs 40 fats 19
work out
pwo shake .5 cup raw oats, bananna, 1 tbls natural peanut butter and whey protien powder cals 655 pro 43 carbs 64 fats 23
meal 5 or 6 : 6 oz lean meat and salad and corn cals 481 pro 66 carbs 0 fats 21
casien shake w natural peanut butter before bed cals 330 pro 31 carbs 9 fats 17
i eat every 2 to 3 hours
this is how ive been living for the last 5 months
cals 3800 pro 350 carbs 170 fats 153
i work out weights 4 day a week s, t, th, sat.
sun: chest and tri's/ cardio 40mins
tue: back and bi's/ cardio 40mins
thurs: shoulders and arms/cardio 40mins
sat: legs and cardio 40mins
tuesday and thursday i work out in the evening.
sat in the afternoon
sunday early am weights and empty stomach cardio
no injuries just get a sore back every now and then, but im 40 so its expected

just finished a cycle almost 2 months ago went from 185 -to 200 did pct and im holding 10lbs as of now

[Damienm05]

I've gotta run so hopefully someone gives you a more specific critique but at a glance:

Seperate the carbs and the fats. Use fat sources for energy in meals during sedentary periods and later in the day when you're less active. Localize carb intake around your workouts for optimal energy/recovery but understand that excess energy equates to hindered fat burning. Essentially, give yourself enough to stay intense in the gym but try to keep glycogen levels depleted beyond that. This will ensure that your daily routine and cardio sessions impact stored body fat more.

I see fruit. Read the "Bananas" thread I just bumped and understand why I'm telling you to remove it for ideal cutting results. Avoid saturated fat intake whenever possible. Go for the leanest meats, no dairy, etc. Keep fat sources to EFAs and non-essential mono/polyunsaturated sources (I see some above but mainly natural PB, other nuts, extra virgin cold-pressed oils). In addition to fruit, go for the removal of all carbs that aren't low GI. Without knowing the entire index, a good rule of thumb is darker carbs that have higher protein and fiber per serving. Beans, oats, quinoa, these are the best for cutting diets as you'll always be keeping stable blood sugar.

With those rules, continue eating meals every 2-3 hours that are lean protein-centric. Protein intake should remain high. The calorie cut should come from carbs and fats. Calculate your TDEE (hopefully someone throws up a good formula) and shoot for a small deficit of just a couple hundred calories and consistent cardio. Put it everything on paper, run the macros using fitday or livestrong.com and post that. The guys will critique it. At that point, follow it consistently for 8-12 weeks and adjust calories based on mirror changes and how you feel (for example, maybe you're feeling a little flat and are noticing some strength loss, so you try adding 200 cals for a week, etc)

[cerealkiller326]

breakfast: 3 egg whites 2 whole eggs scrambled and cooked in tbls olive oil and a slice of 2% cheese/ .5 cu raw oats in whey protien shake ***I would take out the cheese, reduce to 1 whole egg and make it 4 egg whites.
meal 2: 6 oz chicken or turkey serving of raw cashews
meal 3: 6 oz lean beef and fruit apple or bananna *** IMO fruit has fructose, I would rather have 1 cup brown rice, sweet potato, or broccoli
meal 4: 6 oz chicken or turkey sweet potatoe 1 cup brown rice
work out
pwo shake .5 cup raw oats, bananna, 1 tbls natural peanut butter and whey protien powder I would toss the banana and up the oats to 1 cup
meal 5 or 6 : 6 oz lean meat and salad and corn
casien shake w natural peanut butter before bed
i eat every 2 to 3 hours
this is how ive been living for the last 5 months

i work out weights 4 day a week s, t, th, sat.
sun: chest and tri's/ cardio 40mins
tue: back and bi's/ cardio 40mins
thurs: shoulders and arms/cardio 40mins
sat: legs and cardio 40mins
tuesday and thursday i work out in the evening.
sat in the afternoon
sunday early am weights and empty stomach cardio
no injuries just get a sore back every now and then, but im 40 so its expected

just finished a cycle almost 2 months ago went from 185 -to 200 did pct and im holding 10lbs as of now

MB! Sup Bro.

In bold is what I quickly spotted, it would be best if you use fitday,etc to get macros for each meal. You would then get your daily macros, and easier to adjust your diet, whether its reducing fat, and carbs, or adding 2oz of chicken in some meals...

LBM: 166 TDEE:2490 cals.

Im sure more reputable members can chime in bro, bout to head out as well. Quickly wanted to post for you. Good Luck bro! I'll keep an eye out for this thread.

[MBMETC]

Ya I got all that, haven't started yet but I will def reduce thos portions and drop the bananas for starters. I did the fit day thing but I'm pretty good on fiqureing out my macros

[gbrice75]

These guys have you sorted out. Get the macros posted up so we can see what's doin'.

[MBMETC]

These guys have you sorted out. Get the macros posted up so we can see what's doin'.

breakfast: 3 egg whites 2 whole eggs scrambled and cooked in tbls olive oil and a slice of 2% cheese/ .5 cu raw oats in whey protien shake cals 867 pro 62 carbs 40 fats 49
meal 2: 6 oz chicken or turkey serving of raw cashews cals 446 pro 47 carbs 9 fats 24
meal 3: 6 oz lean beef and fruit apple or bananna cals 471 pro 50 carbs 29 fats 16
meal 4: 6 oz chicken or turkey sweet potatoe or 1 cup brown rice cals 560 pro 54 carbs 40 fats 19
work out
pwo shake .5 cup raw oats, bananna, 1 tbls natural peanut butter and whey protien powder cals 655 pro 43 carbs 64 fats 23
meal 5 or 6 : 6 oz lean meat and salad and corn cals 481 pro 66 carbs 0 fats 21 just meat
casien shake w natural peanut butter before bed cals 330 pro 31 carbs 9 fats 17
i eat every 2 to 3 hours
this is how ive been living for the last 5 months
cals 3800 pro 350 carbs 170 fats 153 keep in mind yhis is a workout day
i work out weights 4 day a week s, t, th, sat.
sun: chest and tri's/ cardio 40mins
tue: back and bi's/ cardio 40mins
thurs: shoulders and arms/cardio 40mins
sat: legs and cardio 40mins
tuesday and thursday i work out in the evening.
sat in the afternoon
sunday early am weights and empty stomach cardio
no injuries just get a sore back every now and then, but im 40 so its expected

just finished a cycle almost 2 months ago went from 185 -to 200 did pct and im holding 10lbs as of now
Last edited by MBMETC; Today at 10:12 AM.

[MBMETC]

bump

[bigslick7878]

breakfast: 3 egg whites 2 whole eggs scrambled and cooked in tbls olive oil and a slice of 2% cheese/ .5 cu raw oats in whey protien shake cals 867 pro 62 carbs 40 fats 49
meal 2: 6 oz chicken or turkey serving of raw cashews cals 446 pro 47 carbs 9 fats 24
meal 3: 6 oz lean beef and fruit apple or bananna cals 471 pro 50 carbs 29 fats 16
meal 4: 6 oz chicken or turkey sweet potatoe or 1 cup brown rice cals 560 pro 54 carbs 40 fats 19
work out
pwo shake .5 cup raw oats, bananna, 1 tbls natural peanut butter and whey protien powder cals 655 pro 43 carbs 64 fats 23
meal 5 or 6 : 6 oz lean meat and salad and corn cals 481 pro 66 carbs 0 fats 21 just meat
casien shake w natural peanut butter before bed cals 330 pro 31 carbs 9 fats 17
i eat every 2 to 3 hours
this is how ive been living for the last 5 months
cals 3800 pro 350 carbs 170 fats 153 keep in mind yhis is a workout day
i work out weights 4 day a week s, t, th, sat.
sun: chest and tri's/ cardio 40mins
tue: back and bi's/ cardio 40mins
thurs: shoulders and arms/cardio 40mins
sat: legs and cardio 40mins
tuesday and thursday i work out in the evening.
sat in the afternoon
sunday early am weights and empty stomach cardio
no injuries just get a sore back every now and then, but im 40 so its expected

just finished a cycle almost 2 months ago went from 185 -to 200 did pct and im holding 10lbs as of now
Last edited by MBMETC; Today at 10:12 AM.

Find a way to eliminate 1500 calories and cut that fat in half and you are good to go.

You did say you were cutting and not bulking right? Because that is a bulk diet, and a dirty one at that.

[baseline_9]

Dude our stats are pretty similar, u mite wanna check out my cutting log in the transformation challenge section

Im sure you could base ur calories aeound where i was when i started

[MBMETC]

Find a way to eliminate 1500 calories and cut that fat in half and you are good to go.

You did say you were cutting and not bulking right? Because that is a bulk diet, and a dirty one at that.

This is how I ate on cycle, I'm off for 2 months now and want to start a cut.
What is so dirty about the diet, help me out I thought it wasn't that bad

[MBMETC]

Dude our stats are pretty similar, u mite wanna check out my cutting log in the transformation challenge section

Im sure you could base ur calories aeound where i was when i started

Will do, thanks

[baseline_9]

This is how I ate on cycle, I'm off for 2 months now and want to start a cut.
What is so dirty about the diet, help me out I thought it wasn't that bad

Nothing, IDK what Bigslick is talking about really

[bigslick7878]

153 grams of fat is what I call dirty.

For a cut that should be around 60-70.

Calories should be no more than 2400. 45/35/15

[MBMETC]

153 grams of fat is what I call dirty.

For a cut that should be around 60-70.

Calories should be no more than 2400. 45/35/15

Ya I can eliminate a lot of fat by dropping the pb and olive oil

[MBMETC]

Bump

[MBMETC]

Proposed cut
5:30 am empty stomach cardio
6:30 meal 1 protien shake 1 cup oats- cals 380 pro 53 Carbs 27 fats 3
9:30 meal 2 5 oz chicken 1cup of string beans 1 serving cashews- cals 390 pro 35 carbs 18 fats 20
12:30 meal 3 5oz lean beef salad 1tbsp flax oil and 0 dressing- cals 340 pro 29 carbs 0 fats 24
3:30 meal 4 1can tuna and 1cup brown rice- cals 433 pro 29 carbs 44 fats 9
5:30 work out
7:00 pro shake with 1 cup oats- cals 380 pro 53 carbs 27 fats 3
8:00 meal 5 6 oz lean turkey salad with 0 dressin-cals 230 pro 30 carbs 0 fat 8
10:00 casien shake with 1 tblsp natt pb- cals 330 pro 31 carbs 9 fats 17

Cals 2583 pro 260 carbs 125 fats 74

Obviously on non work out days it would be less one shake with oats
Ok gurus help....
O dressing means it has 0 cals fat carbs protien
Also I should try to get some egg whites in there somewhere

[MBMETC]

Bump for a look

[baseline_9]

TBH id rather see ur fats come down to 50-60 and ur carbs go up to 190-220

I think in the long run it would pay off as you will have more room to manipulate ur carb intake

Id go higher on workout days and drop lowere when not training. Maybe just 60-100g of carbs at breakfast

[MBMETC]

i messed up the macros on the am shake i was useing a half cup of oats not a full cup -revised am shake
cals 490 pro 40 carbs 58 fat 9.5

fats will be reduced on non work out days to 57 grams ,and with the adjustment on the am shake it will be 152 grams of carbs on wo day.
protien will fluctuate on the shakes depending on the protien thats avalible. some times my guy runs out of what i normally use.

[MBMETC]

****