Here is my cutting plan for summer. Information from Chris Aceto books have greatly influenced my plan. Check it out and let me know what u think.

Right now im 6'5, 260lbs at about 13% bodyfat.

260 * 0.13 = 33.8
260 - 34 = 226 lbs of lean mass (I rounded 226 to 225 for easier calculating)

I have calculated my Maintenance Calories at 3900 per day which I found by finding my Basal Calories multiplied by my Activity per day:

Basal Calories = 225 * 10 = 2250
Maintenance Calories = 2250 * 0.7 (because I am active) = 1575
2250 + 1575 = ~3900

I divided up my calories like this:

FATS
3900 * 0.15 = 585
585 / 9 = 65 grams of fats

PROTEIN
225 * 1.2 = 270 grams protein
3900 - 585 = 3315 calories left after fats subtracted
270 * 4 = 1080 rounded up to 1100

CARBS
3315 - 1100 = 2215
2215 / 4 = ~555 grams carbs



So with my maintenance calorie intake looking like this:
270 grams protein
560 grams carbs
65 grams fat

I have started cutting a week ago and I have first cut 25% of my carbs which leaves me with:

560 * 0.25 = 140
560 - 140 = 420

270 grams protein
420 grams carbs
Not counting fats as with a strict diet they will fall into place

I will start my cardio when I see that Im not losing at least 1lb a week or I see I'm not looking leaner in the mirror. Cardio will start at 3 days a week for 30 minutes and will increase gradually up to 5 - 6 days a week for 45 minutes until I no longer see any more progress. At that point I plan to drop my carbs another 25% and start a rotational diet of 3 low carb days followed by a higher day. I'm planning for a 14 week diet plan as to allow time for screwups in my plan. Please let me know what you think and if you have any things that you may think will allow me greater success.

- The Duke -