cutting help!!

**zimmaakaviper** · 01-23-2013, 09:14 PM

Hi

ok so basicly im trying to cut i weight 90kg im 5ft 10 age:20 and my tdee is 3181 so http://www.fitnessfrog.com/calculato...alculator.html says, Im thinking of cutting this to 2500 a day what do you think? going to do 40/40/20, but Moderate exercise (ex: exercising 3-5 days/week) and only burning around 400 calories doing cardio a day and rest will be weight training, what do you think guys/girls?? help and advice pleasee

i will be putting up pictures today to show you can see what im dealing with, around 30% bf so as you can imagine i need to get this sorted fast im allready signed up to a gym and i go 5 times a week doing around 1.5 hours a time, but i have for the past week been on a diet of consuming around 1000 calories a day which is not good for long term weight loss as we know

if someone is prepared to help please sub to post and follow me please

**zimmaakaviper** · 01-23-2013, 10:41 PM

bump

**JWP806** · 01-23-2013, 11:31 PM

TDEE and caloric deficit look good. You can tailor your diet once you get a feel for how your body responds to those macros. I like to drop the carbs a bit and up the protein when cutting but others will do fine with the ratio you have. It's just a matter of trial and error.

How many days a week are you doing cardio vs. weight training? Post up a sample of what your daily diet looks like.

**zimmaakaviper** · 01-24-2013, 02:45 AM

Originally Posted by JWP806

TDEE and caloric deficit look good. You can tailor your diet once you get a feel for how your body responds to those macros. I like to drop the carbs a bit and up the protein when cutting but others will do fine with the ratio you have. It's just a matter of trial and error.

How many days a week are you doing cardio vs. weight training? Post up a sample of what your daily diet looks like.

hi jwp well basically that is what im struglein on getting the diet right its the maths i always sucked at math but ill get there
and i work out 5 times a week i do cardio 5 times a week and weight training 5 times a week when i weight train i do say shoulders
and triceps 1 day. my back one day, chest one day and so... back to the diet i have looked at cutting 101 sticky and just cant get my head around it

**-KJ-** · 01-24-2013, 05:32 AM

so your approx 198 lbs.
198 x 0.7 = 133LBM (considering you are 30% BF)
198 - 133 = 65lbs Fat

133 x 15 = ~2000cals and thats where i think you should start to cut.
A macro nutrient split of 50/30/20 or 60/20/20 would be good IMO.

youve read the cutting 101...Also watch 'So you wanna learn how to diet' Vids - excellent!
can you post up a diet with full macro breakdown?
Post up your workout and cardio regimen?

Supplements you take (optional).. the more info we have the better your response. Others will chime in soon.

**zimmaakaviper** · 01-24-2013, 06:18 PM

Originally Posted by -KJ-

so your approx 198 lbs.
198 x 0.7 = 133LBM (considering you are 30% BF)
198 - 133 = 65lbs Fat

133 x 15 = ~2000cals and thats where i think you should start to cut.
A macro nutrient split of 50/30/20 or 60/20/20 would be good IMO.

youve read the cutting 101...Also watch 'So you wanna learn how to diet' Vids - excellent!
can you post up a diet with full macro breakdown?
Post up your workout and cardio regimen?

Supplements you take (optional).. the more info we have the better your response. Others will chime in soon.

thank you very much kj so ill do it 2000 cal and im think 60/20/20 im going to construct a diet tonight, well within the next 2-3 hours
i have posted up a pic of me for a estimate bf% people are sayying 20-23% bf, if you would like to take a look feel free i have out it in
my album on my profile as for the cardio and stuff i will post that aswell thanks for the help i greatly appreciate it!!

**zimmaakaviper** · 01-24-2013, 08:42 PM

Originally Posted by -KJ-

so your approx 198 lbs.
198 x 0.7 = 133LBM (considering you are 30% BF)
198 - 133 = 65lbs Fat

133 x 15 = ~2000cals and thats where i think you should start to cut.
A macro nutrient split of 50/30/20 or 60/20/20 would be good IMO.

youve read the cutting 101...Also watch 'So you wanna learn how to diet' Vids - excellent!
can you post up a diet with full macro breakdown?
Post up your workout and cardio regimen?

Supplements you take (optional).. the more info we have the better your response. Others will chime in soon.

heres what i have come up with what do you think of it atm???

20 years of age,weight: 90kg around 5ft 11"
TDEE:3100 / DEFECT AROUND: 1100 / SO GOING WITH 2000
IM GOING WITH 60 / 20 / 20
SO THATS 300G 100G 45G

NOTE THIS IS MACROS ONLY :d FOOD WILL FOLLOW ONCE THIS IS ALL CORRECT

Meal1: 75g/30G/11G

Meal2: 75g 30G 11G

Meal3: 75g/20G/11G

Meal4: 75g/20G/11G

**-KJ-** · 01-25-2013, 02:19 AM

Originally Posted by zimmaakaviper

heres what i have come up with what do you think of it atm???

20 years of age,weight: 90kg around 5ft 11"
TDEE:3100 / DEFECT AROUND: 1100 / SO GOING WITH 2000
IM GOING WITH 60 / 20 / 20
SO THATS 300G 100G 45G

NOTE THIS IS MACROS ONLY :d FOOD WILL FOLLOW ONCE THIS IS ALL CORRECT

Meal1: 75g/30G/11G

Meal2: 75g 30G 11G

Meal3: 75g/20G/11G

Meal4: 75g/20G/11G

If you over estimated your bf and you still are 90kg the numbers will change and your cals will need to go up!

IMO I think you need to add a meal in.
For example: meal one is pre workout so 50g carbs there and 50g PWO all green veg in meals to follow. As I said your bf is not 30 so numbers will change.

**zimmaakaviper** · 01-27-2013, 08:23 PM

sorry guys im a noob as you can tell ahahah OK so i have took into consideration what you two have said and i have come up with the macros what do you think

tdee is 3181 so im going to go with 2600 cal to start of with as you two said i was starting to low

ok so heres my meal plan

Breakfast: 75g/31g/14g
before work out: 75g/31g/14g
post work out: 75g/31g/14g
lunch75g/31g/14g
dinner:75g/0g/0g

whats that like any better? and thanks agen for your help guys very much