cutting diet help

[habib1992]

Hello I'm looking for someone who can help me build a cutting diet because I'm completely lost and have no clue about macros%
Age:22
Weight:120kg height:185cm
Bf:~20%
Lifting since 8 years
Goal I wanna go down to 10% Bf or less
I would appreciate all the help I can get here I'm All ears and tnx

[hellomycognomen]

I would highly recommend you watch these videos by BB legend Milos Sarcev.

http://forums.steroid.com/nutrition-...-how-diet.html

Set up your diet as the videos suggests.

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To cut simply cut 3-500cal off of your maintenance allowance from carbs or fats.

-Cheers

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Read the stickies labeled as IMPORTANT. They have tons of good info that can answer most questions.

[habib1992]

How do I calculate my maintenance calories

[hellomycognomen]

How do I calculate my maintenance calories

You can use this.

TDEE Calculator

[jngymrat]

There is so much written here about good whole food diets, but what's more important is going to be the quality of food you eat and where your calories come from. Don't be fooled into believing the same lame, tired cliche' that a calorie is a calorie is a calorie. Stick to whole grains and natural food sources, stray from any and all processed foods if you really want to see the best results.

Start to familiarize yourself with the Glycemic Index, (GI) and learn the value of what food does when it hits the bloodstream. The right decisions will keep you satisfied without hunger cravings all day long. Cutting 10% is a serious task, good luck