On cutting cycle ,need to get it right

**sonysucks** · 05-07-2009, 10:43 PM

4 weeks in now on a tren E test E mast E 12 weeker.
I started at 170 now sitting at 180...but feeling flabby...I am about 15% bf...
I designed a diet to be 50 % pro/25 % carb/fat.
I am 5'9" and 40 +. It was my intention to ensure I get lean by during 45 minutes a day of cardio pre breakfast and run a little calorie deficient...but four weeks in ...I am not so sure.
My current macros are lining up at about 55% p 20 C and 25% F totalling about 1800 cals....
I am wondering if the 1800 along with the cardio are too low...or way too low?
I thought this was the right plan...what do you say?

**eatrainrest** · 05-07-2009, 11:12 PM

Originally Posted by sonysucks

4 weeks in now on a tren E test E mast E 12 weeker.
I started at 170 now sitting at 180...but feeling flabby...I am about 15% bf...
I designed a diet to be 50 % pro/25 % carb/fat.
why would you want 25% protein bro... especially on gear
I am 5'9" and 40 +. It was my intention to ensure I get lean by during 45 minutes a day of cardio pre breakfast and run a little calorie deficient...but four weeks in ...I am not so surewhat HR% are you training at.. this will be extremely catastophic in regards to holding onto muscle.
My current macros are lining up at about 55% p 20 C and 25% F totalling about 1800 cals....
I am wondering if the 1800 along with the cardio are too low...or way too low?
I thought this was the right plan...what do you say?

hey bro you came to the right place.. to tell you if those cals are too low we will first need you to calculate your BMR. i cann tell you that they are too low but hey, check these out.. then com eback with a proposed BMR and all meals you CURRENTLY EAT with macros.. and a PROPOSED NEW DIET..

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
So you wanna learn how to Diet? ** WATCH ALL DVD VIDEOS FIRST!
Another way to calculate BMR BMR CALCULATIONS

**sonysucks** · 05-07-2009, 11:59 PM

have my bmr its 1700 ish...with an average activty level i think i rate about 2300
I have my current diet detailed but I type poorly...I will do it tommorow...

**sonysucks** · 05-08-2009, 12:02 AM

ps I have already read and watched those....good stuff

**eatrainrest** · 05-08-2009, 09:55 AM

Originally Posted by sonysucks

have my bmr its 1700 ish...with an average activty level i think i rate about 2300
I have my current diet detailed but I type poorly...I will do it tommorow...

ok have it ready, and showo the math how you got to 1700 BMR

**sonysucks** · 05-08-2009, 11:43 AM

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
weight of 180 and height of 69 inches and age of 42

66+1121 +876 - 286 +1777 x 1.375 (med active) =2443

**eatrainrest** · 05-08-2009, 11:45 AM

^^ ccool still need new diet post when your ready

**sonysucks** · 05-08-2009, 12:04 PM

meal one ( cal/pro/carb/fat)
toast 80/3/15/1.5
nat pb 210/8/6/16
1/2 bana 50/1/10/.5
5 whites 70/20/0/0
2 eggs 18/12/1.2/14 (?fat seems high)
1/2 cup oatmeal 70/3/12/1
total 498/47/44/33 cal/pro/carb/fat

meal 2
can tuna 381/84/0/3
tbsp mayo 32/0/2/3
1/2 cup oat 70/3/12/1
total 483/87/14/7 cal/pro/carb/fat

New addition
snack mid day
meal 3
chicken breast 100/20/1/1
mixed nuts 30g 200/4/6/16
total 300/24/7/17 cal/pro/carb/fat

more later

**eatrainrest** · 05-08-2009, 12:13 PM

Originally Posted by sonysucks

meal one ( cal/pro/carb/fat)
toast 80/3/15/1.5
nat pb 210/8/6/16
1/2 bana 50/1/10/.5
5 whites 70/20/0/0
2 eggs 18/12/1.2/14 (?fat seems high)
1/2 cup oatmeal 70/3/12/1
total 498/47/44/33 cal/pro/carb/fat
[B]cut the banana out and pb.. id go 1 cup oats (not pre packaged, -10 egg whites naturally rolled oats),

meal 2
can tuna 381/84/0/3
tbsp mayo 32/0/2/3
1/2 cup oat 70/3/12/1
tbsp mayo has liek 10g fat doesnt it? unless its light mayo.
total 483/87/14/7 cal/pro/carb/fat

New addition
snack mid day
meal 3
chicken breast 100/20/1/1
mixed nuts 30g 200/4/6/16
total 300/24/7/17 cal/pro/carb/fat
this is good id save it for after your PWO for a pro/fat meal. maybe add fibrous carb

more later

good stuff just some tweaks

**sonysucks** · 05-08-2009, 06:52 PM

Meal 4 dinner
chicken breast 105/22/1/1
ceasar salad 95/1.5/3.8/3.6
total 200/23.5/4.8/3.7 cal/pro/carb/fat

meal 5 pwo
isolate whey 150/35/1/.5
protein 140/27/3/2
pwo supp 160/0/38/0
(ana halox 2 )
total 450/62/41/2.5 cal/pro/carb/fat

meal 6 bedtime
slow protein shake 140/20/5/4
flax seed powder 60/2/4/4
total 200/22/9/8 cal/pro/carb/fat

daily total 2130/265/121/71
appro 49 % pro 23% carb and 28 % fat.

still low...and I would like less fat and more carbs...I am just having a hard time since oatmeal if the only decent carb I find fitting into my comfort zone for preparing...brown rice could be added...if needed.
Loosing the pb will be SAD!! however it will shave loads of fat out...but if cals need to go higher...do I yank the PB and sub in more carbs...or yank the pb and keep carbs the same and try to cram down more eggs for breaky and a second chcken breast for dineer?
Thanks.
How are those macro %'s ?

**sonysucks** · 05-10-2009, 08:15 AM

Please allow this thread to continue on about a diet plan for cutting...Dean start up a new thread ,.

**sonysucks** · 05-11-2009, 05:38 PM

So is that too few calories for my my cutting cycle?

**jamyjamjr** · 05-11-2009, 05:43 PM

i dont like your split bro... why cant u just do a 40 40 20??? i never recommend you going under 150g protien...

**sonysucks** · 05-11-2009, 08:31 PM

Sorry it must be messy ...or somethin...I am at 265g of pro JJ....that isnt going down so I think you just mis read it.

**jamyjamjr** · 05-11-2009, 09:11 PM

hahaha.. i ment carbs.. lmao..

**sonysucks** · 05-12-2009, 08:22 PM

So please chime in about my concerns...are my macros effective for cutting ,and how does total cal intake look guys?

**felixno9** · 05-13-2009, 12:38 PM

hey dude, i haven't dieted in a few years and got fat so i am reading up trying to put a nice cut together ormyself and used ur numbers for a nice starting point, thanks for that. I could be wrong and don't wantt o give wrong advice but if your bmr is about 240 then i think you want to shoot for about 1900 cals, i used to take my nmber and subtract it by 500 per day, this means you loose an extra 3500 a week and that should be about a pound a week.
For carbs, you can always throw a red potato in the microwaive for a few minutes and have a baked potato, that is my favorite. I can't tell you anythign about macs yet, sorry

**eatrainrest** · 05-13-2009, 04:29 PM

Originally Posted by felixno9

hey dude, i haven't dieted in a few years and got fat so i am reading up trying to put a nice cut together ormyself and used ur numbers for a nice starting point, thanks for that. I could be wrong and don't wantt o give wrong advice but if your bmr is about 240 then i think you want to shoot for about 1900 cals, i used to take my nmber and subtract it by 500 per day, this means you loose an extra 3500 a week and that should be about a pound a week.
For carbs, you can always throw a red potato in the microwaive for a few minutes and have a baked potato, that is my favorite. I can't tell you anythign about macs yet, sorry

i think you mean 2400, and yea i know about subtracting/adding toward goals...its in the link i sent you... its better to up/down your cals to your BMR than platy with numbers IMO.

**jamyjamjr** · 05-13-2009, 11:20 PM

Originally Posted by sonysucks

So please chime in about my concerns...are my macros effective for cutting ,and how does total cal intake look guys?

im not going to say it doesn't work... i would lower fat content and up my carb levels a bit..

try to remember

1 gram carb is 4kcal
1 gram fat is 9 kcal

do the math accordingly.. ur intake is fine.. its just under your maintenance level.. if you see yourself dropping more weight then 2lbs a week up your kcal in cycles of 200kcal every 3 days..

**sonysucks** · 05-18-2009, 08:53 PM

Bieng on cycle I have not lost any weight...so the idea of wgmgm (what gets measured gets managed) is made more difficult...The wife says I am lean enough...except for the belly button roll....
I dont want to eat too much and end the cycle with the same tummy ,howveer I also dont want to eat to little and not get some size which gives you a nice V-look even if your waist hasnt shrunken...
I am also unsure if the 500 off your maintanence calories which in my case would take me from 2400 down to 1900 calories is allowing for the calories burnt doing all the cardio...I dont include the cardio in the decision for what activity level to multiply my bmr by...so I need some help with that...cause if I shoot for 1900 calories then burn another 3-400 on cardio...I may be too low.