How low can I go on kcal when cutting

[sofus99]

I don't really have a lot of firsthand experience with cutting, but I think it's about time to loose some fat as I've gotten quite a bit fatter than I am used too.
Quick summay of my stats:
Age 33, been working out for many years now, on and off for periods. Done 4 cycles through the years, first one around 15 years ago. Height 180 cm, weight 92 kg, bodyfat at about 17, mesomorph body type, but with slightly slender bone structure compared to your average meso, but with good solid muscle build at the moment.
I'm looking to drop around maybe 7 kg of fat while keeping all of my muscle, maybe put on a few kg of lean mass if I'm lucky, but I realize it is very hard to do without calorie surplus.
I work out 5-6 days a week for about an hour at moderate intensity. No cardio, but I walk at very high pace to and from the gym, enough to get a good sweat going and a high pulse. Takes half an hour each way, so I guess one could consider that an hour low intensity cardio on the days I work out.
I burn around 3800 kcal on training days and 3000 kcal on resting days. I eat cleanly and energy distribution on my diet will be about 40% protein, 40% carbs and 20% fat. I will be using the following compounds:

500 mg test-e/week
300 mg primobolan/week
50 mg proviron/day
0,625 mg femera/day
50 mcg T3/day
ECA stack (25mg/200mg/125mg) 1-2 times per day
Nicotine transdermal patch, 10 mg released/24 hours
Green tea, 4 cups/day

My initial thought was to put myself at around 2500 kcal on training days and 2000 kcal on days off. Saturdays and Sunday I will probably allow myself to go 500-700 kcal over that.

I'd like to hear comments from anyone with suggestions and critique.

[Kärnfysikern]

since we seem to have very similar bodytypes I think the kcal ammounts sounds good. But dont go over that on both saturday and sunday. Just make do it on one of those days.

You should also add 1 hour of cardio on non workout days.

How much kcal do you usualy eat when you are holding your weight(not gaining or losing)??

Also a meal layout complete with macros for each meal would be very helpfull.

[Kärnfysikern]

for those metricaly challanged

he weights around 200ibs and is 5¨11

[sofus99]

Thanks Johan, you're probably right about the cardio on the off days, so I guess I'll do some of that.

I would say that I'm probably doing around 3500 kcal when holding my weight, and obviously been doing a bit more than that for some time though since I've gained some unwanted fat. I have to admit my diet hasn't been too clean either, but it is now, and I plan on keeping it that way.

It's a bit difficult to do a complete meal layout since I try for as much variation as possible within the limits I can allow myself. I know my carbs and fats may seem a bit high considering I am trying to cut, but almost all the carbs are slow ones, like oats, vegetables, whole grain rye bread - and I try to avoid fruit because of the sugar, perhaps I allow myself an apple or banana before workout, but that is about it. Only simple sugars I eat is in my post workout shake. My proteins are mainly from poultry, fish and very lean meat, as well as a small amount of low fat milk and a shake in the morning and before I go to bed. A lot of the fat I get is from my supplements, like fish oil capsules, flax seed etc. , so although 20% fat energy may seem a bit high, it really isn't all that bad.

[Kärnfysikern]

if you keep your weight stable at 3500 kcal I think 2000kcal is to low for you to cut on. Start higher. Try 2800 on workout days and 2500 on rest days. Its better so start high and lower later than to start to low and put the body in starvation mode.

Dont avoid fruit completely. Have some fruit pre and post workout. Citrus fruits are excelent sources of carbs. They have extremely low GI.

20% fat isnt realy high. Personaly I cut on around 40% fat. Your protein might be a bit low. 40% protein will put you at around 200g protein on rest days. Id say aim for atleast 250g protein.

[sofus99]

Thanks, sounds like solid advice. Thanks for your input.