Calorie and protein intake?

[Novyman]

I'm trying to put together a diet to cut down my bodyfat, but keep my muscle. I am between cycles, and 29yr old, 5'10, 185lbs with 15% BF.

How many calories and how much protein should I be taking in if I want to do the 40/40/20 split? Should I even do 40/40/20?

I've been reading up on what to eat, I just need to know how much so I can get this diet rolling.

[gbrice75]

That's a loaded question. What does your training split look like?

I'd probably start you at 2000 calories per day, but not necessarily every day, i.e. training days might be a bit higher, off days a bit lower, carb manipulation, etc.

40/40/20 is a decent starting point, however i'd probably have you looking more like 50/35/15 - high protein, moderate carbs, low fat.

AM fasted cardio (BCAA's only), moderate intensity, and more cardio PWO if possible, maybe 20 mins HIIT.

[Novyman]

Okay, looks like my fat is still a bit high, I train as follows:

Monday: Chest/Back
Tues: 45 mins cardio- abs
Wed: Legs
Thurs: Shoulders/ Tris
Fri: 45 mins cardio-abs
Sat: Bis/forearms
Sun: 45 mins cardio

I bought a bunch of tuna, oats, chicken, all natty PB, Cottage cheese, flax bread, and more whey...didnt buy the usual steak and protein bars. I am working on writing out my diet. I have been lifting for about 10 years, but not doing it right, eating whatever, drinking and stuff but lifting hard...did low amounts of test cycles a couple times.
Im going on Androgel in a month or so, and want to loose this fat before I bulk.

Thx Gb, you really seem to know your shit.

[Windex]

Okay, looks like my fat is still a bit high, I train as follows:

Monday: Chest/Back
Tues: 45 mins cardio- abs
Wed: Legs
Thurs: Shoulders/ Tris
Fri: 45 mins cardio-abs
Sat: Bis/forearms
Sun: 45 mins cardio

I bought a bunch of tuna, oats, chicken, all natty PB, Cottage cheese, flax bread, and more whey...didnt buy the usual steak and protein bars. I am working on writing out my diet. I have been lifting for about 10 years, but not doing it right, eating whatever, drinking and stuff but lifting hard...did low amounts of test cycles a couple times.
Im going on Androgel in a month or so, and want to loose this fat before I bulk.

Thx Gb, you really seem to know your shit.

I'd highly recommend dropping the protein bars. When you compare them to a regular chocolate bar the similarities are striking. There are some great recipes in the recipe section for making your own though if you are on the go and need something quick.

[Novyman]

I agree with you 100%
I was saying I did not buy the protein bars, like I usually would have.