need to lose BF, clean bulk ?

Gents and ladies, happy late TG!

Quick one, i need to lose a few pounds of fat, i don't want to straight cut because i'll lose strength, and i want to keep this simple.

If i eat fish, chicken breast, lean beef as my main source of protein and brown rice and vegies as carbs (including pre workout) but also keeping the mentality of double your weight for protein and pound for grams on carbs...IE I'm 275 so thats 550 protein and 275 or less on carbs and maybe 50 grams of fat...i should lose unwanted fat and maintain good strength ?

Or should i say F it and cut, lose BF then clean bulk ?

Eat less than expenditure. Check the nutrition section for details.

Thats a crazy amount of protein. Seems like you need to do a lot of research man. Your plan is nowhere near.

Cut or bulk. Unless you want to try a really really really long recomposition.

And yeah, 550g protein is a crazy amount. Actually that's a polite way of saying it.

What's your height and bodyfat and why do you assume you will lose strength if you cut?

Lol at protein , youd have to eat a pen of chickens to get that

32
male
270
bf (fuCing high 30 but working on it)

I basically want a clean diet to lose fat and build muscle or not get as much muscle loss

Reading about macros, TDEE and everything else is making my head spin....is there an easy calculator to calculate all this? I feel like when i do one calculation theirs anther i missed

TDEE Calculator

At 30% losing muscle while losing fat is unlikely. You need to cut!

Thanks
~T

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Agree with tarmy.

270g protein
80g fat
200g carbs

That will be a good start.

And don't forget cardio.

although nutritionally superior, brown rice has an equivalent GV as white rice.

you may want to consider something a little slower burning as your main staple?

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Originally Posted by Back In Black

Agree with tarmy.

270g protein
80g fat
200g carbs

That will be a good start.

And don't forget cardio.

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So the above is correct for cutting, correct ?
And what about weights ? hit as high intensity as i did when i was bulking ?

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Originally Posted by enigma10

So the above is correct for cutting, correct ?
And what about weights ? hit as high intensity as i did when i was bulking ?

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Cutting yes.

Weights, whatever works for you. Just as important in cutting as they are bulking.

Quote:

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Originally Posted by Back In Black

Cutting yes.

Weights, whatever works for you. Just as important in cutting as they are bulking.

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I see, ok and as far as lifting goes i hear people say just hit the same weights while bulking...but i don't have the same energy, wont i hurt my self that way in the long term ?

Quote:

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Originally Posted by enigma10

I see, ok and as far as lifting goes i hear people say just hit the same weights while bulking...but i don't have the same energy, wont i hurt my self that way in the long term ?

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You should have enough energy. There is quite a high carb allowance just place them accordingly around your workout. If you are doing HIT you shouldn't really be training much more than 45 minutes anyway. Lift first in your workout and cardio after.

Listen to your body, if you feel you need extra recovery between lifting sessions then take it. I do that sometimes even when bulking.

Quote:

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Originally Posted by Back In Black

You should have enough energy. There is quite a high carb allowance just place them accordingly around your workout. If you are doing HIT you shouldn't really be training much more than 45 minutes anyway. Lift first in your workout and cardio after.

Listen to your body, if you feel you need extra recovery between lifting sessions then take it. I do that sometimes even when bulking.

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ok, i will do my lifting the same and then cardio, any suggestion to how long? i usually power walk uphill as i heard running is not the best while building muscle.

Just Burn calories. Whatever works best for you. I think running will crucify your joints but if you want to it that's ok.

How long? How long have you got?

Quote:

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Originally Posted by Back In Black

Just Burn calories. Whatever works best for you. I think running will crucify your joints but if you want to it that's ok.

How long? How long have you got?

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How long do i have to cut ? well my target goal is at the end of the month.

I was on another thread and someone had detailed to me that i don't need to cut necessarily but i want to cut and lose this weight then bulk on cycle and keep bulking even after cycle....that seems to be what i'm after but i have been following your Protein, fat and carb recommendations for cutting.