Need help and advise on cutting weight!!!

[Bigguyonthecut]

Hi guys,

I'm currently have just recovered from a massive back problem and am looking to cut the weight I put while I was unable to do any thing!!

I am 28 and 170kgs I put on 70kgs in 10 months while I couldn't move..

I have been back in training and on duromine 40.

I have been told to do a cycle of t3 and keto

I have all the stuff just don't no how to do it

Could someone please tell me!!!

Help help help help

[austinite]

You don't need any compounds to lose weight. This is all diet related. Check the nutrition section for help. Read the CUTTING 101 sticky. Even if you take compounds to assist, if you're eating too much you wont lose weight.

Good luck and welcome!

[Knockout_Power]

Throw away any idea of cycling. You are at our weakest right now a carrying more weight than ever. I know it seems like a good idea to use gear to build yourself back up, but you need to rebuild your base and lose weight naturally.

Diet section is the best place to start

[Knockout_Power]

Sorry to hear about your back, best of luck with rehabbing back into a healthy lifestyle

[MickeyKnox]

Agree with above.

Dieting 101: Cutting

http://forums.steroid.com/showthread...g#.ULOnV2fX_ft

[Bigguyonthecut]

BRM = 66 + 2466 + 885 - 190.4 = 3226.6

TDEE = 3226.6 x 1.55 = 5001.23

I'm trying to cut so I'm going to make my Dailey intake 4000

Carbs - 40% of 4000 = 1600
1600 % 4 = 400g per day

Protein - 40% of 4000 = 1600
1600 % 4 = 400g per day

Fat - 20% of 4000 = 800
800 % 9 = 88g per day

With that all sorted I was thinking of making it like this, please tell me if you think I should change it!!!

Dailey intake

478g protein / 6 = 79g
350 carbs / 3 = 116g
60g fat / 6 = 10g

Workout Day Sample Diet (macros only)

5am - wake up -
meal 1 - prework out 79g protein, 116g carbs, 10g fat

5:45am - cardio - bike for an hour

10am - meal 2 - Postwork out
79g protein, 116g carbs, 10g fat

12pm - meal 3 - 79g protein, 10g

2pm - Meal 4 - 79g protein, 116g carbs, 10g fat

5pm - meal 5 - 79g protein, 10g

7pm - walk for an hour

8pm - meal 6 - 79g protein, 10g

Now I have followed Dieting 101: Cutting and this is what I have come up with!!

I thinks a bit to much my self!! Anyone can help would be great..

[Knockout_Power]

Not going to lie, I'm impressed you went and did what was recommended...

Take it one step further and put those macros into real food and have the pros in the diet section perfect it for you... Avoid taking in too many calories from shakes... Real food is what you build from

[bigsiv]

BRM = 66 + 2466 + 885 - 190.4 = 3226.6

TDEE = 3226.6 x 1.55 = 5001.23

I'm trying to cut so I'm going to make my Dailey intake 4000

Carbs - 40% of 4000 = 1600
1600 % 4 = 400g per day

Protein - 40% of 4000 = 1600
1600 % 4 = 400g per day

Fat - 20% of 4000 = 800
800 % 9 = 88g per day

With that all sorted I was thinking of making it like this, please tell me if you think I should change it!!!

Dailey intake

478g protein / 6 = 79g
350 carbs / 3 = 116g
60g fat / 6 = 10g

Workout Day Sample Diet (macros only)

5am - wake up -
meal 1 - prework out 79g protein, 116g carbs, 10g fat

5:45am - cardio - bike for an hour

10am - meal 2 - Postwork out
79g protein, 116g carbs, 10g fat

12pm - meal 3 - 79g protein, 10g

2pm - Meal 4 - 79g protein, 116g carbs, 10g fat

5pm - meal 5 - 79g protein, 10g

7pm - walk for an hour

8pm - meal 6 - 79g protein, 10g

Now I have followed Dieting 101: Cutting and this is what I have come up with!!

I thinks a bit to much my self!! Anyone can help would be great..

A quick glance at your numbers and I don't think they are right. Cutting at 4000 cals? I know 405 has a better method for TDEE which is lbm x 15 so with that you should work out your bf% then your total weight, calculate your lean body mass x 15 then take off 500 cals.

I would stick this I'm the nutrition section the gurus will help out much better. I wouldn't start cycling until your confident your diet is nailed and consistent