I need help with my calories, fats, carb and protein

[CrazyHorse13]

Well I am doing a cutting diet for 10 weeks......I just dont know how many carbs, proteins and fats I should be intaking

Im 5'8 160
bf is 19

Here was my deit yesterday.....

Grams Calories %-Cals
Calories 2,461
Fat 46.8 418 17 %
Saturated 13.5 121 5 %
Polyunsat 11.5 102 4 %
Monounsat 16.4 146 6 %
Carbohydrate 218.5 893 37 %
Dietary Fiber 14.8
Protein 270.8 1,124 46 %

Ok thanks guys...let me know what you think....

[Klimax]

How abot cardio, simple or complex carbs and timin of meals? What's your tdee?

[CrazyHorse13]

I just posted everything in the deit section more specific

[CrazyHorse13]

thank you though

[Klimax]

Iive seen your post and i think that a 40 40 20 split which you're doing is good with you're bf. I would drop the cals to 2000 kcal if you're not loosing weigth or do 45 min cardio on empty stomach six times a week (taking bcaa or glutammine before and after), if you're not doing so now.

[CrazyHorse13]

So you saw the post in the deit section........2000 huh...I am trying to stay around 2500...also the goal is to lose 14 pounds of fat and trade it in to muscle....

[Klimax]

I thought you wanted a cutting not a recomposition. for your goal the macro are ok.

[Klimax]

I thought you wanted a cutting not a recomposition. for your goal the macro and kals are ok.

[CrazyHorse13]

whats a recomposition

[FireGuy]

So you saw the post in the deit section........2000 huh...I am trying to stay around 2500...also the goal is to lose 14 pounds of fat and trade it in to muscle....

Probably not going to happen being you weigh 160lbs. Gaining 14 lbs of muscle naturally is a long a tedious process, losing 14 lbs of fat at the same time is more than likely not going to happen unless you are talking about a 3 year plan. At 19% bf you should be focused entirely on cutting for now. 2500 calories at your weight is way too much. Klimax gave you some good advice when he suggested you go to 2000.

[CrazyHorse13]

Yeah I took it......I am around 2200 right now.....but with my working out...should I still be lifting hard for gains....

[CrazyHorse13]

Or change my working out....

[Klimax]

During a cut focus on cardio. You'll lift weights only to prevent as much as possible muscle loss. If you lift too much, you'll obviously obtain the opposite result: do 45 min training sessions with intensity. How many times a week? 3-5; listen to your body.