Amount of Calories?

[Mace1988]

I'm about to start a cutting phase soon, I've been bulking for a long time. I'm currently around 205-210, 12-14% bf, 6'. throughout bulking I've been trying to eat a clean 3500-3800 calories a day I've read the cutting threads so I have a good idea on what and when to eat, I'm curious what kind of calorie goal I should have on workout days. My workouts normally take about 90 minutes, and I plan on doing cardio in the morning on an empty stomach or after my workout. I know I should aim for 350-400g of protein a day, I just need to no what I should aim for calorie wise at first.

[gbrice75]

Based on your numbers, I have your maintenance figured at around 2600 calories or so. However, a good indicator is your gains at 3500 - 3800/day? Were you making clean gains, little to no bodyfat? If so, you may be able to drop to 3000 calories and start cutting bodyfat while maintaining LBM. Monitor yourself closely and add or subtract a hundred calories/week until you hit your sweet spot and are dialed in.

I'd suggest eating around your maintenance level (2600 is just a rough estimate) and relying on cardio to create a deficit. If you can do the am fasted cardio AND PWO cardio, you'll reach your goals even quicker.

PS - 350-400g protein is way high for you. You have around 175lbs lean - 300g of protein would be PLENTY for you.

[Mace1988]

Okay thanks, overall I've maintained my bf percentage, I've always had a hell of a time gaining weight, I started at 3000 calories and went up from there. I'll write up a full diet and post it soon based on 2600 calories.

[gbrice75]

Okay thanks, overall I've maintained my bf percentage, I've always had a hell of a time gaining weight, I started at 3000 calories and went up from there. I'll write up a full diet and post it soon based on 2600 calories.

If that's the case, you might even want to start at 3000 calories like I mentioned above. 3000 is generally high for cutting, but hey, maybe you have a really fast/efficient metabolism. If you couldn't gain at 3000, then you can eat at that level and do cardio and you should drop bodyfat.

[Mace1988]

Okay, I've got my diet worked out for days I have class all day. Others days will be much easier as far as timing goes

Protein/Carbs/Fats/Calories

9am
1 cup egg whites, 2 oz diced ham, 2 eggs, 1 protein shake, 1/2 cup oats
66/38/17/576

12:15p
1 pouch tuna, 1 cup spinach leafs, 1 TBSP EVOO, 1 whey protein shake, 1 banana
48/31/19/505

3:30p
1/2 cup rice, 4 oz chicken breast, cup green beans
37/80/5/495

Workout

6pm PWO Gainer Shake
60/85/8/650

8pm
Chicken Breast, Protein Shake, Romaine Salad, tbsp EVOO
44/10/25/401

11pm
Cup Cottage Cheese, Casein shake
52/9/3/283

Totals
307/263/77/2910

Thoughts?

[Nephets]

can you replace any of the shakes with real food? Five in one day seems on the high side.

[gbrice75]

bold

Okay, I've got my diet worked out for days I have class all day. Others days will be much easier as far as timing goes

Protein/Carbs/Fats/Calories

9am
1 cup egg whites, 2 oz diced ham, 2 eggs, 1 protein shake, 1/2 cup oats
66/38/17/576

Good meal! Try and stick with low sodium ham if you must have it. How much fat is in that ham though? You have 17g fat counted, yet i'm only counting 9g from eggs, 2.5g from oats, and 1 to 2g from the shake??

12:15p
1 pouch tuna, 1 cup spinach leafs, 1 TBSP EVOO, 1 whey protein shake, 1 banana
48/31/19/505

I'd drop the banana. I don't personally have a problem with the shake here because it's supplementing an already very good meal, so I say keep it. However, i'd switch from whey to a protein blend (whey/casein/egg) or just straight casein

3:30p
1/2 cup rice, 4 oz chicken breast, cup green beans
37/80/5/495

If you brought the chicken up to 6oz or even 8, you could lose the shake in the previous meal. I know I said I have no problem with it, but if you have the opportunity to get the protein from real food, i'd go that route. Not a huge deal though. 80g carbs??? From what, 1/2 cup rice? Check your macros on that one bro, way off. 1/2 cup dry is usually about 30g or so - and you didn't specify dry or cooked. In any event, i'd like to see about 50g carbs here

Workout

6pm PWO Gainer Shake
60/85/8/650

Drop this and go with straight whey + 1 cup oats

8pm
Chicken Breast, Protein Shake, Romaine Salad, tbsp EVOO
44/10/25/401

Shake probably isn't necessary here, but again it's accompanying a good meal so it certainly won't hurt either.

11pm
Cup Cottage Cheese, Casein shake
52/9/3/283

Nice

Totals
307/263/77/2910

Macros look decent to me, I like them. Carbs can prob come down a bit and probably already are since your pre workout rice macro is way off from what I can tell. make that meal 50g instead of 80g, drop that banana from the earlier meal and you should be gtg

Thoughts?