cutting help

[tlash88]

I am 21 years old and my stats
Height:6'1
Weight:212
Bf%:13-14

My goal is to cut down to 5-7% bf. I wanted to get some help on achieving my goals. How many calories should I try to consume a day? Also what ratio should I try? I know everyone's bodies are different, but just wanted some help. Thanks for any advice to help me achieve these goals. Just looking for diet help at the moment.

[tlash88]

Also I workout five days a week, with some cardio but not much

[DanB]

bump for the op

[Hitman Heimler]

I think personally that you should track how many calories you eat in a day. If you don't gain weight at this many calories in a day, then that can be considered your maintenance. This is just a really simple suggestion for you, BTW. I would then cut out 100-200 calories from your diet a week, until you notice results. I don't believe in cutting calories quickly as I think this is bad for the metabolism. I believe it could actually lower your metabolism doing it too fast. All of that is assuming you're eating healthy and actually exercising correctly (enough and with good intensity; be sweaty). You will need to move this around for you, but I recommend Protein match your body weight, only healthy fat, and carbs a little more than just enough See the dieting section man!

[tlash88]

I just downloaded a calorie counting app so I will start with that and shoot for like 3500 and work my way down because I to believe in that if I drop to fast my metabolism will lower

[--->>405<<---]

tlash whats up man? welcome to the forum

as far as figuring up how many cals u need per day theres a better way.. its in the sticky at the top labeled "tdee" ..i suggest u read it.. in the mean time ill show u how it works:

212lbs 14%bf
212 x .14 = 29.68(lbs fat)
212 - 29.68 = 182.32lbs LBM(lean body mass)
182.32 x .4536 = 82.70kg LBM

BMR(basal metabolic rate) = (82.70 x 21.6) + 370 = 2156(BMR)
2156 x 1.55(5day/week multiplier) = 3341(tdee) maintenance cals/day including activity

personally i have found running a deficit of about 800-900 cals below this number to be efficient for fatloss.. i think i ran 900 or so..

call it 2400cals/day..
40/40/20 P/C/F is a standard beginning split..thatd be 240gP/240gC/53gF for u.. personally i prefer to keep my carbs on the low side.. and have my protein on the high side.. helps preserve LBM while cutting and IMO expedites fatloss(at least for me it did)..

if i were u id at least go:340P/140C/53F...

split ur protein into 6 meals at 57g/meal
split carbs into 3 meals at 47g/meal eat ur carbs in meal1,pre w/o, and PWO only...
fat u total up after uve come up with all ur protein and see how much u have left ..this can be supplemented at the last meal or 2 of the day by way of nat PB, fish oil, flax oil, etc.. (i prefer nat PB)

this should give u a good starting place.. now getting below 10% may require some additional techniques that others here would prob be better equipped to help u with..

u say u dont do much cardio.. this ur gonna want to change.. i suggest u do it 5-6 days per week in the am fasted(45 mins with 10g BCAA rite before) or PWO... to get that low u may have to do both..

proteins:boneless chk breast,fish,lean ground beef(96%ff),tuna,egg whites are all ur friends
carbs:brown rice, yams, oatmeal,lowfat cottage cheese(2% or lower before bed),green veggies(broccoli,spinach,asparagus) these r the only carbs i eat..

now ur gonna want to come up with a diet hitting these numbers and post it for review.. be sure to include ur workout times and how they correspond to ur meal times..

good luck..

[tbody66]

Hey man, welcome to the boards, I am glad you are here. I think there is probably some confusion about your current state and your goals. I am thinking that everyone on these boards would love to be 6'1", 212 lbs at low teens bodyfat. Also your goal is not a healthy one for maintaining, only a bodyfat percentage for short periods of time for a contest of some sort. I like a slow and steady approach to losing the bodyfat you have to get into single digits. The best way for us to help you. IMO, is for you to post your pics. Also post your current diet, with specific foods and amounts as well as the number of calories/fats/carbs/proteins in each portion then total them up for us so we have something to work with. I would like to see your current workout posted as well with exact exercises/sets/reps/poundages. If you haven't already read the diet stickies you should do that. What have you done to get to your current bodyfat percentage?

Lot's of knowledgable people here, if you give them something to work with they'll help shave alot of time off your learning curve.

[tlash88]

Wow that's some sweet info! I will look into it all then post up a diet plan with workout routine and so on to seek my correcting. I'll post some pics up tonight or tomorrow! Thank you guys so much

[tlash88]

current diet: started monday 1/22/2012

6am- home made pancakes... 6 egg whites, 1 cup oats with 2 tablespoons of natural peanut butter

8am- 1.5 scoop whey protein

11am- one chicken breast, whole wheat low fat wrap, one cup lettuce

3pm- anther chicken wrap with lettuce

6pm- handfull of cashews before workout
6-7pm workout

then right after 2 scoop whey

8pm- chicken breast or steak with two redskin potatoes and a salad with balsamic vinaigrette dressing

right before bed i will have another whey shake but changing that to casein as soon as it gets shipped



Workout:
Monday: chest/calves
-Bench press (3x10)
-dumbbell press (4x10)
-incline flies (3x10)
-Standing calf raises (2xfailure)
-seated calf raises (2xfailure)
-chest dips (3xfailure)

Tuesday: legs
-squats (4x10)
-Leg Extensions (3x10)
-Stiff legged deadlift (3x10) [suppersetted: leg curls]
-leg press (3x10)

Wednesday: bicep/triceps
-close-grip bench press (3x10)
-21's (x3)
-Chin ups (x4) [suppersetted: barbell curls]
-skullcrushers (3x10)
-Pulldowns (3x10)

Thursday: shoulders
-military press (4x10) [suppersetted: lateral raises]
-upright rows (3x10)
-raises (3x10)
-lying rear delta raises (3x10)

Friday: Back
-deadlifts (4xfailure)
-bent over rows (3x10)
-T-bar rows (3x10)
-wide grip chins (3xfailure)

i will be adding a bunch of cardio though, due to what has been told to me.

[tlash88]

Photos:

[--->>405<<---]

current diet: started monday 1/22/2012

6am- home made pancakes... 6 egg whites, 1 cup oats with 2 tablespoons of natural peanut butter id move the PB and just have eggs and oats

8am- 1.5 scoop whey protein id have lean meat and veggies

11am- one chicken breast, whole wheat low fat wrap, one cup lettuce lean meat and veggie

3pm- anther chicken wrap with lettuce lean meat/veggie

6pm- handfull of cashews before workout lean meat/carb pre w/o
6-7pm workout

then right after 2 scoop whey add carbs here(oats, yam)

8pm- chicken breast or steak with two redskin potatoes and a salad with balsamic vinaigrette dressing drop potatoes

right before bed i will have another whey shake but changing that to casein as soon as it gets shipped lowfat cottage cheese is also good, also this would be a good place for ur peanut butter




Workout:
Monday: chest/calves
-Bench press (3x10)
-dumbbell press (4x10)
-incline flies (3x10)
-Standing calf raises (2xfailure)
-seated calf raises (2xfailure)
-chest dips (3xfailure)

Tuesday: legs
-squats (4x10)
-Leg Extensions (3x10)
-Stiff legged deadlift (3x10) [suppersetted: leg curls]
-leg press (3x10)

Wednesday: bicep/triceps
-close-grip bench press (3x10)
-21's (x3)
-Chin ups (x4) [suppersetted: barbell curls]
-skullcrushers (3x10)
-Pulldowns (3x10)

Thursday: shoulders
-military press (4x10) [suppersetted: lateral raises]
-upright rows (3x10)
-raises (3x10)
-lying rear delta raises (3x10)

Friday: Back
-deadlifts (4xfailure)
-bent over rows (3x10)
-T-bar rows (3x10)
-wide grip chins (3xfailure)

i will be adding a bunch of cardio though, due to what has been told to me.

ur also gonna wanna include total daily macros and calories

[tlash88]

well from whats above that i put, which ill probably add a few things as the day goes on depending on how i feel or if i get hungry or not

protein:230grams
carbs:175grams
fat:65grams

calories 2150

[tlash88]

As tomorrow goes on ill post the exact amount and what I ate

[--->>405<<---]

what u need to do is come up with a diet that ur gonna eat everyday and post it with total macros.. u dont put what uve eatn after u eat it and allow for change depending on whether u get hungry or not.. u plan ahead and stick to it.. thats what all those numbers at the top r for...2400cals.. 340 protein/140carbs/53fat...

[tlash88]

Okay, thanks man. I'll start planning things all out and making a plan to stick to everyday. When I complete that I will get back to you and post it. Thanks for doing that math for me also! I greatly appreciate all the time you guys spend helping me out

[tbody66]

Nice pics, you will be a beast!

[tlash88]

Thanks brah! Made a lot of progress over winter trying to get bigger. Went from 195 at 14% bf to 215 at 15% bf naturally

[Times Roman]

Mate,
Some good advice already In here, from Mr. --->>405<-, or maybe I should just call him 405 for short? =)

Anyways, here are a few links for your reading pleasure, hope not redundant with some of the others above me

Already mentioned TDEE (total daily energy expenditure), but here’s the link:
http://forums.steroid.com/showthread...gy-Expenditure
as mr. 405 said, you need to be below this number that you are about to calculate, at least a good 500 cals a day.

Here’s a link so you can read up and become familiar with macro nutrients
http://forums.steroid.com/showthread...nutrient-Chart

and another link that could give you some ideas on how to cut:
http://forums.steroid.com/showthread...nd-sample-diet...

Other than that, I believe you already have some fine advise, now it’s time to execute!
Good luck!
---Roman

[--->>405<<---]

Mate,
Some good advice already In here, from Mr. --->>405<-, or maybe I should just call him 405 for short? =)

Anyways, here are a few links for your reading pleasure, hope not redundant with some of the others above me

Already mentioned TDEE (total daily energy expenditure), but here’s the link:
http://forums.steroid.com/showthread...gy-Expenditure
as mr. 405 said, you need to be below this number that you are about to calculate, at least a good 500 cals a day.

Here’s a link so you can read up and become familiar with macro nutrients
http://forums.steroid.com/showthread...nutrient-Chart

and another link that could give you some ideas on how to cut:
http://forums.steroid.com/showthread...nd-sample-diet...

Other than that, I believe you already have some fine advise, now it’s time to execute!
Good luck!
---Roman

LOL... 405 is good

[DanB]

If you haven't already seen this thread http://forums.steroid.com/showthread...*#.Tx7p8oFfaSo
Then have a look, its about different methods of HIIT cardio, a very effective way to lose fat

[tlash88]

Is it okay to have three 48g protein shakes a day to make sure I meet my macros for protein?

[tlash88]

Like one for breakfast, after workout and another before bed

[--->>405<<---]

food would be better...

[tlash88]

Okay was just curious, thanks!

[DanB]

bump, any updates for us bro

[tlash88]

Ill post up my diet when I get Home from work, started doing conditioning a lot and have seen some small improvementS already! Doing hit on treadmill
30 seconds at 12 MPH then walk for 30 ...I do that for ten minutes and will work myself up to twenty then doing 1 minute on and one minute of walking for twenty minutes. I do this five days a week eating around 2400 calories. And again ill post my diet later today when I get home

[--->>405<<---]

Ill post up my diet when I get Home from work, started doing conditioning a lot and have seen some small improvementS already! Doing hit on treadmill
30 seconds at 12 MPH then walk for 30 ...I do that for ten minutes and will work myself up to twenty then doing 1 minute on and one minute of walking for twenty minutes. I do this five days a week eating around 2400 calories. And again ill post my diet later today when I get home

U think u could go 20 if u did 30/60 instead of 30/30?? What id try.. U want 20mins now if u can get it.. I actually do 30mins at 30/90 .. Utilize incline progressively thru..

[tlash88]

Yea ill try it! Right now my calves are killing me from doing those sprints.

[tlash88]

I need help with meal ideas guys, I need To meet my goals 2400 calories, 340p/240c/53f. I work in a factory 10 hrs a day so I need meals that I can make the night before. Thank you for your help guys!

[--->>405<<---]

I need help with meal ideas guys, I need To meet my goals 2400 calories, 340p/240c/53f. I work in a factory 10 hrs a day so I need meals that I can make the night before. Thank you for your help guys!

shouldnt that be 140c??

[tlash88]

Yes correct, my bad

[tlash88]

Okay please check my meal plan
Goal is:

Calories:2400
Protein:340
Carbs:140
Fats:50

Meal plan came out to:
Calories:2328
Protein:345
Carbs:144
Fats:39

Meal 1
2 scoops whey
1/2 scoop oats

Meal 2
8 egg whites
1 whole egg
1 serving ketchup

Meal 3 (pre workout)
8 oz. chicken breast
2 cups lettuce
8 oz. red skin potatoes

Meal 4 (post workout)
2 scoops whey
1/2 cup oats

Meal 5
12. Oz chicken breast
2 cups veggies

Meal 6
8 oz. turkey breast
1.5 tbsp natural peanut butter

Meal 7 (before bed)
2 scoops casein protein

Let me know what you guys think! Thanks

[--->>405<<---]

Okay please check my meal plan
Goal is:

Calories:2400
Protein:340
Carbs:140
Fats:50

Meal plan came out to:
Calories:2328
Protein:345
Carbs:144
Fats:39

Meal 1
2 scoops whey
1/2 scoop oats

Meal 2
8 egg whites how bout move this to meal 1instead of pro powder and have meat and veg here?
1 whole egg same with this to meal 1
1 serving ketchup = sugar.. Drop it

Meal 3 (pre workout)
8 oz. chicken breast
2 cups lettuce. How bout spinach or broccoli(somethn w some nutrients)
8 oz. red skin potatoes Id go with sweet potato personally

Meal 4 (post workout)
2 scoops whey
1/2 cup oats

Meal 5
12. Oz chicken breast
2 cups veggies

Meal 6
8 oz. turkey breast
1.5 tbsp natural peanut butter

Meal 7 (before bed)
2 scoops casein protein

Let me know what you guys think! Thanks

u did a pretty good job

[tlash88]

Well all thanks to you bro

[tlash88]

Now 405, when I decided to bulk up again next winter what should my calories and macros be? Thanks

[--->>405<<---]

depends what ur stats r then... weight and bf%... get thru this cut and maintain and when ur ready for a bulk come back..well be here... if u do this rite maybe by then u wont have to...