a good diet for cutting 40 40 20??

[RajaSultan]

40 protein
40 fat
20 carbs

these are the foods i eat
are the foods protein calories etc wrong or something??? please help

i pan fry my chicken or sometimes boil them

EDIT:

LBM calculator diet ....

GB STICKY DIET calculator height weight etc .....

[aussie made]

What are your stats? I would go a 50 30 20 split. 50 protein 30 carbs 20 fat. And your food choices aren't the best. Drop the milk, thighs even alot of the peanut butter. Add oats in more. Chicken breast or other lean meats. And add in veg.

[RajaSultan]

What are your stats? I would go a 50 30 20 split. 50 protein 30 carbs 20 fat. And your food choices aren't the best. Drop the milk, thighs even alot of the peanut butter. Add oats in more. Chicken breast or other lean meats. And add in veg.

77kg 16% BF and i added brocoli before but now adays whenever i would go shopping for brocoli it would have alot of yellow spots on it showing it is rotting so there is no vegetable atm i can buy :/ any suggestions

[aussie made]

Where do u live? Lol. Any green veg. Only eat lean meats. Thighs and drumsticks are no good. Your tdee is 2130. To cut minus 500. Do the 50 30 20 split and u will cut well.

[RajaSultan]

Where do u live? Lol. Any green veg. Only eat lean meats. Thighs and drumsticks are no good. Your tdee is 2130. To cut minus 500. Do the 50 30 20 split and u will cut well.

??? i just calculated from a cutting thread on this site and it was 2903. and i live in hong kong lol i go to the market near my home so probably missing out a few stuff and i changed it now it's 50 30 20 :s ... i just bought a supply of chicken drumsticks with thighs lol i guess i have to finish it before moving to breasts :/

http://forums.steroid.com/nutrition-...penditure.html

[RajaSultan]

made a few more changes to the diet is it good enough now???

[aussie made]

That tdee is way off. Best way to find out is lbm x 15. Your 142 lean body mass. That's 2130. Then minus 500 calories. Your eating to much at 2900. Im 79 kg 12% fat. And I eat around 2800

[aussie made]

To cut weight have around 50g fats. Around 100 to 120 carbs. Then rest protein. 230-240 grams. Bring u around 1800 cals

[RajaSultan]

That tdee is way off. Best way to find out is lbm x 15. Your 142 lean body mass. That's 2130. Then minus 500 calories. Your eating to much at 2900. Im 79 kg 12% fat. And I eat around 2800

DK. That thing actually helped me out while bulking and well, the one your showing is making my calorie intake a little too low because when i was bulking i would eat 3000 calories a day. I guess i have to ask marcus lol or BIB

[Java Man]

50 40 10 does it for me. 20% is a lot of fat to eat if youre trying to cut weight. Your body already stores fat converted from unused carbohydrates.

[aussie made]

They will say same thing but ask anyway, you need to read cutting 101 by gb. You will learn alot

[Java Man]

DK. That thing actually helped me out while bulking and well, the one your showing is making my calorie intake a little too low because when i was bulking i would eat 3000 calories a day. I guess i have to ask marcus lol or BIB

I have to eat 4500 to 4900 cal per day just to maintain 225lbs at 43yo. That's not from a calculation or chart. That's my true maintenance val based on experience and experimentation. Others can do it with 2000. Just saying this to show that everyone is vastly different.

[RajaSultan]

They will say same thing but ask anyway, you need to read cutting 101 by gb. You will learn alot

link?? can't find it

[aussie made]

In the stickies. Dieting 101. Cutting. It's down the page more

[RajaSultan]

In the stickies. Dieting 101. Cutting. It's down the page more

that was made by admin ... written by GB and that is where i calculated my TDEE it gives a link to show how to calculate

[aussie made]

Sorry your right. I red unofficial how to cut. And dieting 101. Lean bulking.

[RajaSultan]

Sorry your right. I red unofficial how to cut. And dieting 101. Lean bulking.

wait?? now i am confused

[RajaSultan]

wtf this is so annoying cutting is the world's most difficult thing to do ... scared of losing muscles with fat ... so many formula's been editing my diet for the past 1.5 hour :/ ughhhh i guess i have to pay josef rakich for the personal training after all ..... $167 flying away


LBM calculator diet .... da fuq.jpg

GB STICKY DIET ..... diet.jpg

[Back In Black]

We're you gaining at 300o cals? If so, by how much per week?

[RajaSultan]

We're you gaining at 300o cals? If so, by how much per week?

idk but i stopped gaining at 78.5 kg when i was on 3000 calories and i didn't really notice how much per week when i was bulking i would check after 4-5 weeks like 1.5 kg gain or 2kg

started my bulk in january was at 68.5 - 69kg when i started dnt really remember now (sorry i got bad memory i always forget things which i don't really concentrate on)

[Back In Black]

Well, if you weren't gaining at 3000 then that indicates it is a maintenance amount for you. Drop calories by 300 from there and increase your cardio.

230g pro
300g carbs
60g fat

See how you go with that, you have a fast metabolism you should get away with higher carbs. Aim to lose slowly, only 1lb per week.

There are more options than broccoli for veg. Plus, you should be able to get frozen veg.

[RajaSultan]

Well, if you weren't gaining at 3000 then that indicates it is a maintenance amount for you. Drop calories by 300 from there and increase your cardio.

230g pro
300g carbs
60g fat

See how you go with that, you have a fast metabolism you should get away with higher carbs. Aim to lose slowly, only 1lb per week.

There are more options than broccoli for veg. Plus, you should be able to get frozen veg.

already started HIIT cardio on sunday going to do it again today and on thursday

my cutting is like this

1st week 3x HIIT

after 2nd week starts 2x HIIT a week

and i seriously don't think carbs wud be a good idea :s they bloat too much cuz i wud b goin out for work

and doing a 12 week cut only hoping to go from 17% BF to 12% if its possible or even lower really tired of seeing my upper abs only

following this guide for cutting

EDIT: had to remove it cuz of rules

[Back In Black]

Why ask then?

[RajaSultan]

Why ask then?

just wanted to make sure if i was doing everythng right i am new to bulk and cut like you know and i don't want to risk losing any muscles and thank you for telling me about stuff cuz i was kinda confused after this thread people telling me different formula's so i did need an expert here

[skaz915]

I can't even imagine what boiled chicken taste like, probably worse than dog shit. Grilling is the way to go with chicken

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

raja u need to edit the link out of ur post # 22 and read the rules

[Sociabear]

Just to add my 2 cents everyone is different.
I'm prepping for a show ATM and I started with 40% prot 40% carbs 20% fat. Soo 300/300/50ish.
I lost 25lbs in 7 weeks. Way to fast. I have had to up my carb intake too 500-600 on training days and I'm losing fat and holding my weight better and not going flat.

Morale. You really have to play with different approaches. Like me with a keto diet. I lose so much lean tissue it's disgusting. I have to eat carbs.


Edit: this is more from a show prep perspective but find the carbs that fill your muscles out. For instance white Potatos or anything high gi reall (alot of guys use high gi carbs to fill out)make me watery , Ezekiel bread and oatmeal make my veins and muscles pop. It's just a big experiment of learning your body.

[RajaSultan]

I can't even imagine what boiled chicken taste like, probably worse than dog shit. Grilling is the way to go with chicken

put boiled chicken in the water and then do this

cut 1 green pepper (throw the seeds away)
add 1 teaspoon chilli powder,turmeric powder,half teaspoon salt,
then mash 2-3 pieces of garlic and then let it cook for .. (depends on how big the chicken is)


the taste isn't that bad it's actually quite good

raja u need to edit the link out of ur post # 22 and read the rules

what seems to be the problem it's just a guide not some advertisement

[RajaSultan]

raja u need to edit the link out of ur post # 22 and read the rules

what seems to be the problem it's just a guide not some advertisement

Just to add my 2 cents everyone is different.
I'm prepping for a show ATM and I started with 40% prot 40% carbs 20% fat. Soo 300/300/50ish.
I lost 25lbs in 7 weeks. Way to fast. I have had to up my carb intake too 500-600 on training days and I'm losing fat and holding my weight better and not going flat.

Morale. You really have to play with different approaches. Like me with a keto diet. I lose so much lean tissue it's disgusting. I have to eat carbs.


Edit: this is more from a show prep perspective but find the carbs that fill your muscles out. For instance white Potatos or anything high gi reall (alot of guys use high gi carbs to fill out)make me watery , Ezekiel bread and oatmeal make my veins and muscles pop. It's just a big experiment of learning your body.

idk i will try this diet first then probably add carbs (white rice is my only way of carb intake)