Need Help on Cutting...

[Always Liftin']

Well as you all know, i havnet been here in a long time, but now that im graduated and back into lifting i needed some help, lets seee....I made a bulking diet earlier and now im looking more for cutting and have no clue what kind of carb intake, fat intake, cals, ect to even begin with... im 5'8" and weigh 171, im 18 and am looking to cut down to 160 or so... So if anybody could give me some numbers to begin with id appreciate it, i can take the rest from there...

thanks,
alwaysliftin'

[IronAdam]

Well as you all know, i havnet been here in a long time, but now that im graduated and back into lifting i needed some help, lets seee....I made a bulking diet earlier and now im looking more for cutting and have no clue what kind of carb intake, fat intake, cals, ect to even begin with... im 5'8" and weigh 171, im 18 and am looking to cut down to 160 or so... So if anybody could give me some numbers to begin with id appreciate it, i can take the rest from there...

thanks,
alwaysliftin'

The macro breakdown is completely up to you, everyones different. Most will eat high protein, moderate carb and low fat. To get you going you want about 12cals per lb of LBM. So say your LBM is about 150lbs X 12, thats 1800 cals. I'd start there with your total cals and see how it goes.

[svarturer]

1234

[IronAdam]

Where did you get this "12cals per pound of LBM" ?

It's just to get an idea of base caloric needs. Saw narkissos post it a while back, might want to ask him.

[novastepp]

what's ur estimated bf% bro?

[tinyguy2]

1800 is starvation his metabolism will crash quickly. what is your workout like. how much cardio and when? what do you eat. carbs arent all the same and should be taken at certain times, postworkout(sugar), maybe morning oatmeal. healthy fats.

[novastepp]

1800 is hardly starvation for him. i would go a little higher to see if i got results with it, then i'd lower it with time.

[steve0]

pfft im cuttin on 2700 right now weigh about 190 though

[chest6]

Yeah Im more for cutting with higher cals and keeping the metabolism going rather than starving on 1800 cals

[steve0]

Yeah Im more for cutting with higher cals and keeping the metabolism going rather than starving on 1800 cals

word. 1800 is way to freaking low man, chicks eat about 1800 a day, you whould be sirprised on much you can eat even while cuting

[tinyguy2]

1800 is starving ... lets say he weighs 170. his rmr is 1900. lets say he does cardio for 30 minutes, eats right 6 meals a day. and lifts 1 hour. his metabolism would be much more like 2700-3000. I cut on 3200 i weighed 210. i lost an shit load.

[svarturer]

1234

[tinyguy2]

i would die on 1800 calories.. i might go for around 2500 ish soon see how that goes

[Always Liftin']

haha yeah, i think id die on 1800 cals, i workout for like 1 hour a day and my bf is around 15%

[IronAdam]

haha yeah, i think id die on 1800 cals, i workout for like 1 hour a day and my bf is around 15%

For the ammount of LBM you have 1800 would be fine for cutting. Like I said in the first post. The LBMX12 is to get you in the ballpark. Your metabolism and activity level will also play a role in how many calories you add.

[GUnit33]

Cutting sticky.