Cutting diet help

[tallguy23]

Well I am starting a cut tomorrow and this is the diet I came up with so far. I need between 3200-3400 based on the formulas from this site http://www.freedomfly.net/Documents/...calculator.xls. I'm having a hard time getting my ratios down to where I need be. I want to try to get my fats up to 20%, my protein to 45%, and carbs to 35%. I do use unsalted nuts for some of my fats where I have olive oil listed. I do carido before my first meal and take in 15g of bcaa. I'm 25, a little over 6'8" and around 248lbs give or take and my body fat is between 16-18% depending on the formula and the day.



Food Protein Carbs Fat Calories

Protein (whey + chicken) 48 0 2 202
Banannnas 0 46 0 180
48 46 2 382
50% 48% 2%


Oatmeal 5 27 3 150
Protein 48 0 2 202
Olive Oil 0 0 14 120

53 27 19 472
54% 27% 19%

Veggies 5 27 3 150
Chicken 39 0 2 150
Olive Oil 0 0 14 120
44 27 19 420
49% 30% 21%
PreWorkout
Yams 0 40 0 160
Chicken 39 0 2 150
Olive Oil 0 0 14 120
39 40 16 430
41% 42% 17%
Post Workout
Dextrose 0 75 0 360
Whey Protein 48 0 2 202
48 75 2 562
38% 60% 2%

Oatmeal 5 27 3 150
Chicken 39 0 2 150
Olive Oil 0 0 14 120
44 27 19 420
49% 30% 21%

Oatmeal 5 27 3 150
Chicken 39 0 2 150
Olive Oil 0 0 14 120
44 27 19 420
49% 30% 21%

Casein 32 150
Olive Oil 0 0 14 120

Totals 352 269 105 3376
48% 37% 14%

[jamyjamjr]

nice macros bro..

do some math for me..

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[tallguy23]

I got 3808 using that formula. I now subtract 500 from it and I'm around 3300 calories to cut. I got my calories down now I just need to even out these ratios. I'm going to be conservative the first week or so to prevent losing to fast and sacrificing muscle. I'm in no big hurry to cut. Just want to get down a little for summer, so I figure I have a good 10 weeks or so to drop 10-15lbs, so of which will be water I'm still holding from cycling off creatine two weeks ago.

[jamyjamjr]

i would stay at 3700kcal and use cardio to take the fat off if you wanna conserve muscle

[tallguy23]

I'll probably just up the cardio a bit and add a few more carbs and fats to balance it out.