Macros question-cutting

**suprman09** · 03-23-2008, 06:16 PM

Hello. I am 5'10",207, 16-20%?. I am planning my diet, and I was wondering what you guys think of these macros for cutting:

200g protein from tuna and chicken
100g from brown nice
50g from natural peanut butter

I will also be adding about 45g protein and 40g carbs from ON protein powder and waximaize for PWO.

Total- 245g protein, 140g carbs, and 50g fat.

Diet looks like this:

1-Pro/Carb
2-Pro/Fat
3-Pro/Vegetables
Workout
4-PWO shake
5-Pro/Carb
6-Pro/Fat

What should I work on? Thanks for the help guys.

**suprman09** · 03-24-2008, 02:05 PM

I was thinking of only having either a PWO shake or PWO meal instead of having both while cutting so I would only consume about 100 carbs a day. Is this a good idea or will I lose too much muscle? Thanks guys.

**soulstealer** · 03-25-2008, 09:03 AM

Seems like most likely your macros are off as 8 oz of chicken has 12g of fat If I remember correctly... and a can of tuna has 4?.... Write out each meal in detail and its subsequent macros...

**suprman09** · 03-25-2008, 12:28 PM

Yea my macros are def off because I was just estimating, and I didnt write out my exact meals. The chicken I am eating right now has a serving size of 4.8oz and has 1.5g of fat. Thanks for the reply and I am going to post my exact diet soon.

**MaGiCJNG** · 03-25-2008, 02:00 PM

I would add more fat into that. This is just my opinion but maybe add another 25 grams of fat and drop the carbs to 125g per day. Then again you will want to carb cycle.

Just my opinion.

**suprman09** · 03-25-2008, 04:32 PM

I think I will add a tablespoon of olive oil for a little more fat, and I am going to research carb cycling. Thanks a lot magic.

**novastepp** · 03-26-2008, 08:52 AM

post a diet, that isn't telling me much.

**MaGiCJNG** · 03-26-2008, 11:56 AM

No problem dude.

Your best bet would be to do as Nova said and post your diet. Then the guru's could tweak it accordingly. Nova is bad ass when it comes to knowledge so he will help you out. I mean come on, who else would have Dhalsim in their Avatar (HAHA still great bro i cant get over that)!

**suprman09** · 03-26-2008, 04:00 PM

thanks for all of the responses here is today's diet and every day will be pretty much similar to this:

meal 1: 50/6/15
8 oz. chicken/ w 1 tbspn light mayo/ 1 tbs natty PB

meal 2: 50/6/20
8 oz. chicken/ w 1 tbspn light mayo/ 2 tbs natty PB

meal 3: 47p/41c/6f
8 0z. chicken/ 1 cup cooked brown rice, hot sauce

meal 4: 48/46/2
PWO 2 scoops whey/1 scoop waxymaize

meal 5: 38/41/4
1 can tuna/1 cup cooked brown rice

meal 6:50/1/20
casein protein/can of tuna/ pb or flax

That comes to:
283 protein
67 fat
141 carbs

Should I lower the carbs and up the fat? Is this enough protein? Thanks for the help guys.

**suprman09** · 03-26-2008, 06:34 PM

Here is a pic of my fat ass so you see how much weight i have to lose, i hope my bf is under 20% but i have no idea. Any idea on the bf?

**suprman09** · 03-26-2008, 09:31 PM

bump bump

**FallenWyvern** · 03-26-2008, 09:39 PM

1990 calories eh? I would do Harris Benedict Equation and do 300-500 calorie deficit. It might be that you aren't eating enough. 300 grams protein wouldn't kill you.

**suprman09** · 03-26-2008, 09:41 PM

Yea I should be at about 2400-2700 according to the Harris Benedict. Ill up the protein by about 50 grams and fat 25 grams. That would put me at about 2400. Thanks. Nova I see you...Lol...I want to hear what you have to say.

**novastepp** · 03-27-2008, 09:27 AM

i would switch meal on and meal 3. carbs stricly around your workouts. also, i would incorporate some fats into that last meal. go for more peanut butter if you want, or buy some flax. all in all i think you will have success with that diet. best thing to do now is try it out. if you are sure your calories are at the appropriate level then i say put it to work. evaluate after a couple weeks and then post up your progress, and yu will need to modify your diet as weight falls off. good luck.

**suprman09** · 03-27-2008, 09:46 AM

Thanks a lot Nova, I will switch us those meals, and throw some flax or pb in with the casein shake. I put myself between lightly and moderatley active for the barris benedict so my maintenence is around 3000 cals a day. Any idea on bf from the bad pic anyone?

**suprman09** · 03-27-2008, 02:40 PM

bump for anyone that has an idea on my bf

**novastepp** · 03-28-2008, 08:17 AM

18ish?

**suprman09** · 03-28-2008, 03:02 PM

I hope to be around 12-13% in the next 2 to 3 months. Is this realistic with proper diet and cardio? I think I am going to try lipoflame, and maybe add some clen in.

**novastepp** · 03-28-2008, 10:47 PM

very possible, but hold off on the clen . diet can get you that low easily. and with cardio, you will be there. no need to add anything major until you've seen the results a strict diet can bring. plus clen really won't help you if your diet isn't in check. you should be able to explain exactly what clen does, and how it does it before you use it too. research, research, research.

**suprman09** · 03-30-2008, 03:50 PM

Yea I am going to hold off on the clen , but I think I am going to order some lipodrene as I have read some pretty good reviews on it. Since this is like an ECA I may run it for 2 weeks on 2 weeks off, or maybe I will take benadryl every two weeks to keep my receptors fresh and run it continuously. I am going to research a little more as to how I am going to run the ECA. Thanks again.

**novastepp** · 03-31-2008, 08:05 AM

in the past i ran it for 8 weeks straight. ECA has an anticatabolic effect in regard to muscle when ran for longer periods of time.

**suprman09** · 03-31-2008, 08:55 PM

My family has a history of heart problems, so I am a little nervous about starting an ECA. Clen is out of the question right now, and I currently have no heart problems but would running an ECA for about 6-7 weeks be dangerous? I know ephedra has been linked to some deaths even in young athletes, but I haven't seen what dosages or other factors that could have caused this. Anyone have any input on this?

**novastepp** · 04-01-2008, 07:30 AM

they were using high doses and getting their heart rates around 180bpm. if you use it and do moderate hr cardio, you will be fine. could always talk to a physician to see where you stand with your heart.

**AandF6969** · 04-09-2008, 11:53 AM

I'd say probably 16-18% bro. Diet looks pretty good. Definitely hit that cardio up, and as far as fat burners go I started taking Lipo6x and yohimbine while dieting for my bodybuilding show, it worked pretty well for me.

**suprman09** · 04-09-2008, 01:45 PM

Thanks a lot bro. Did you take the lipo6 liqui-caps or the lipo6x?

**novastepp** · 04-10-2008, 08:24 AM

bump AnF where you at? i've heard good things about those lipos and i'm also curious as to which you use/used.

**suprman09** · 04-10-2008, 10:06 AM

Originally Posted by AandF6969

I took lipo6x it worked pretty well

I believe most have used the lipo6x.

**AandF6969** · 04-10-2008, 10:36 AM

It was the liquicaps.... if you buy em at GNC you can just take em back when theres like 2 pills left if its within 30 days and get your $$ back

Just say they didn't work

**suprman09** · 04-24-2008, 08:50 AM

I weighed in this morning around 198, but this was on an empty stomach after cardio, and I guess I could have been dehyrdated. Hope to get to 190 by June 1st. I am not sure if I see much change in my body, but I look at myself in the mirror everyday so I don't know.

**suprman09** · 05-15-2008, 12:38 AM

Can you guys see a difference from the first pic until now?

**ChuckLee** · 05-15-2008, 03:01 AM

It looks you're going well mate.

Keep up the good work!

**suprman09** · 05-15-2008, 08:39 AM

thanks chuck any idea on body fat?

**audis4** · 05-15-2008, 12:31 PM

13-14%?

nice work so far!

**Johny-too-small** · 05-15-2008, 08:53 PM

Id put you at 14-15%...However, very hard to really get a good idea without a back and leg pic.

Keep it up. Dont stop at 12, 11, or 10%...go as low as you can so that when you cut again, it wont be so hard. Also, you'll work harder to stay leaner year round due to the fact that you'll know its very hard to get lean and keep the beef.