Can someone help me with a cutting diet?

[vaders4]

I've read the sticky - I'm just wondering if anyone thinks I can just go ahead an follow it, or if I should try for something more custom?

My BMR is 1931
My TDEE is 3332

I'm 6 foot 189lbs, 15% bodyfat.

I'd like to get down to 10-12%


Any help is appreciated, I plan on starting my cutting in Jan, just want to get everything lined up.

[jamyjamjr]

well, we're not gonna spoon feed you a diet.. u need to post one up for critique with macros..

[vaders4]

well, we're not gonna spoon feed you a diet.. u need to post one up for critique with macros..

Awww but I'm hungry

How do I do this marco thing?

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

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


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[vaders4]

I've posted my BMR and TDEE in my first post:

Stats are:

Age: 29
Height: 6 foot
Weight: 187-190
BF: 15%

My goal is to be a SOLID 185-190lbs (10% BF)

Diet right now is as follows, more or less:

BTW I am an ectomorph, previous weight 4.5 months ago was 151lbs (probably at 10% BF then)

Breakfast:
8 egg whites, oatmeal 2 packets (instant, I know, sugar is bad) with whole milk (8oz)

Snack: Monster mass (with water)

Lunch: Depends on location, either Beef or chicken with some sort of rice/bread/pasta(large portion)

Snack: Tuna (2 cans 1 tbl spoon of mayo and 1 piece of wheat bread)

Dinner: Again, Beef/chicken and rice/pasta (large portion) and I've also been eating allot of black beans.

Snack: Monster Mass (with water)

Before bed time: 2 more cans of tuna with 1tbl spoon mayo and 1-2 pieces of wheat bread

I've been stuck at about 188-190 for 2 weeks now, seems I'm going to have to eat even more if I want to gain more, but my fat is going up.

I do not do any cardio at all, or abs so I'm going to start doing that. I've done the calculation based off of one of the stickies, and as long as my heart rate does not go above 133 I won't be burning muscle.

To be honest I just want to look GOOD with my shirt off, I can post a pic now if you'd like to see. I'm not ashamed now to walk around without a shirt but I want to be very lean and cut up. I'm not into the very bulky look.

Thank you for your help.

EDIT:
BTW I do NOT drink soda or eat ANY candy. I drink water with ALL of my meals, and I also drink juice (apple and orange).

I'm also taking a multi vitamin and fish oil ED.

[jamyjamjr]

how about those macros?

[Little Herc]

Cut the Weight Gainer?

[Little Herc]

Nvm guess thats protein

[DenDestroys]

Vader, check into the CKD diet. This diet works very well if you follow it correctly.

[Hunt88]

whats the CKD diet?

[DenDestroys]

Cyclical Ketogenic Diet

Type it in the google search engine, and your first result should have a pretty detailed article on it; enough to get you started.