Diet and training advice, please help

[youmirinorwhat]

I am 18 years old
5' 8 (172 cm)
177lbs (80.6)
and around 15% bf

the question is , if I eat around 2600 calories a day with carb cycling, and I weight train around 1 and a half hours 5-6 times a week, as well as HIIT cardio 3 times a week and LISS training some mornings could I get leaner, to maybe 10% bf?
ive been cutting for a while and its just killing my gains and strength as well as my mood , I was cutting at 1900 calories.

I have love handles, some belly fat and a bit of chest fat , I would like to get rid of it within the next 2-3 months
any advice or answers?
please I need help

[Khazima]

How long have you been cutting? You shouldn't cut for any more than 8-12 weeks 16 at the longest as a natural as it can mess with your hormones. In order to maintain as much strength and muscle as possible you need to cut slowly, aim for half to a full pound a week, you could try 2600 calories, if you don't lose any weight there then that's you maintenance and you should go for 2300 for a relatively slow cut.

[Times Roman]

Some basics first mate.

Weakness in the gym is usually attributable to insufficient eating/carbs. Confidence of statement supported by your comment about 1900 cals/day.

Your TDEE is somewhere in the neighborhood of 2900 cals/day. Your protein requirement is somewhere but no more than 220 grams/day. A rule of thumb when trying to lose is 1 pound is equivalent to something like between 3k and 3.5k/cals. So if you cut 500 cals below TDEE, you should be able to lose something like a pound a week. These are guidelines, and everyone responds differently, but at a general level, it's reasonably accurate.

Using this nutrition plan should keep you strong in the gym, with sufficient protein, and help reduce weight. If you are not getting the 1lb/week, drop cals by 100/day and keep protein the same. Each week, continue to drop until you get the 1 pound week.

Keep the cardio up, and at least every other day, minimum 40 mins/day with a pulse rate of between 100 and 170 bpm. it's good to modulate the bpm while performing cardio and not allow your body to get too comfortable.

Instead of an artificial target weight loss by "X" date, better to find your body's sweet spot for losing, maximizing strength in the gym and at the same time, weight loss. If you get too aggressive with weight loss, you will increase reductions to LBM, which I believe is not what you want to do, is it?

Good luck!
---Roman

[youmirinorwhat]

thanks for the help guys it was very useful as well as the TDEE calculations it helps me out a lot

[youmirinorwhat]

Should I practice all of this information and then cut after I see reasonable results or lower my calories slowly after a while to cut body fat?