Cutting Diet question

[jkproperties]

I want to drop my bf%

I am 27 yo
15%bf
78Kg
1.65m tall

I was wondering if anyone could give an indication of what is possible??

I would like to drop my bf down under 10%.
How long would it take to lose 1% or to lose 5% assuming I do all I need to.

Also any advice would be great.

[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....

[jkproperties]

Hi jamyjamjr
Do you have this post saved somewhere??
I have been on a bulking diet for the last 4 Months.
But my bf% has also come down a little.

I just want to know what I can expect to lose on a good diet.
I will only start setting up mydiet over the next few days.

This is my current diet:
8am Meal1 (565 cal) P34 C22 F29.8
4 egg whites 2 whole eggs
1 cup of oats with plain yogurt.
Multi vitamin
***** 3 and 6 oil

10 am Meal2 (219 cal) P24 C28 F2.2
Protein shake
Banana

12pm Meal3(592 cal) P67 C46 F5
2 chicken Breasts
1 cup of rice or potato

Train at 2pm 10 min cardio warmup 90 minutes weights

3.45pm Meal4(580 cal) P45 C90 F2.3
PWO shake as I put down my last weights

4.30 Meal5(467 cal) P67 C19 F5
2 chicken breasts or Tuna
Apple or naartjie
vitamin c

6.30 Meal6(more than 500 cal)
This depends on the wife.
Normally some red meat.
Steak/chicken/fish
with vegetables
3 x Cal/Mag tabs

10pm Meal7(110 cal) P24 C0 F1.2
Protein shake before bed

The total calories here 3033 cal per day
The total Protein 328g
The total Carbs 255g
The total Fats 44.5g


But I am going to move over to a cutting diet soon.
What type of fat loss can be expected?

[Klimax]

I ask Nostradamus and let you know. It's difficult to say, if we don't know your cutting diet, your activity, your carb tolerance...

[jkproperties]

What is the best way to get the fastest results using diet and cardio?
What diet can you reccomend?