Getting ready to cut..need advice

[ArianBordbar]

Height: 6'0.5
Weight: 252lbs
Age: 19(3 weeks ago)
Body fat%: 22% measured on a 9 point(I think) caliper test by a personal trainer at my gym pre workout.
Deadlift:405
Bench:315/110s on dumbbell presses
Squat:315
Shoulder press: 85lb dumbbells

Current split:
Monday: Chest + Tris
Tuesday: Back + Bis
Wednesday: Legs + Abs
Thursday: Shoulders
Friday: Bis + Tris
Saturday: Off
Sunday: Off
As you see, none of that includes any cardio..except maybe 5-6 minutes pre workout. When I lift I sweat PROFUSELY. To the point where I splash sweat everywhere when I walk from one area to another. Today I was doing(going blank on the exercise, knee on the bench bent over rowing the dumbbell) and after 1 set on my right side I noticed a large pool of sweat. I have to take a beach size towel to keep myself from soaking everything, it's disgusting and I know it can't be good for my heart. I want to look good and be healthier.


Never taken any drugs, recently started creatine. Eat about 250g of protein daily, between 4-6 meals. My goal is to be around 8-10% body fat, I want some abs to show but I dont want to be shredded..I like the thick look. 22% body fat out of 252 would mean I have roughly 50lbs of fat on me, right? Since I want to be about 10% I need to lose around 25lbs of fat? Am I wrong in just calculating it like this? What kind of a diet should I follow where I can still continue gaining muscle while slowly trimming away this fat? I'm not looking for an overnight solution, I understand how the game works and I'm ready for a commitment. Would it be realistic to drop to 15% in 4-6 weeks? What kind of a diet should I follow?
I'm sorry if I missed any information. I will be glad to add anything anybody requests. Thanks so much in advance for any help.

[ArianBordbar]

I forgot to add my actual diet. I used to weigh 230lbs with around 36% body fat...extremely obese...I joined the military and they cut me to 170lbs with 8-10% body fat, 6 abs showed. I then started bulking, and one IN'N out burger here and there in the name of " bulking " turned into a very cr@ppy diet. I eat lots of meat but I cook them with oil and butter. I started a good thing by weight training and getting where I'm at with my age, but I want to be healthy and live long while looking swol. Just now I had a Big Mac which has like 25g of fat 50g carbs and 25g protein. I did it and told myself it was okay because " I'm bulking and the protein is there". I just need someone to hold my hand and tell me what to do, and then I'll do that and stick to it. Thanks so much again.

[Klimax]

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....

Sticky by Jamy

[ninjazx14]

the basic of a cutting diet is to have carbs 3 times a day. when you wake up PRE and Post W/o. make sure those are complex carbs IE i have oats beans sweet potatoes brown rice. watch these videos http://forums.steroid.com/showthread.php?t=323516 good stuff on them. and start the cardio up brother a nice slow pace stay in your heart rate range. try to stay away from protein powered. if you can have a real meal instead do it. theres just a couple things. once we get your TDEE we can really start to build you a diet but your around my size so im guessing you TDEE will be around the same as mine but post yours