How do I get to 4-8% bf?

[Bryaaaaan]

I've been bulk dieting for more than a year now, I want to cut down but i'm not sure if i'm going to lose muscle mass while doing so.. how many calories do i have to intake? 1500? My calories to maintain current body weight is 3300, i weigh 193 and I have about 10-11% bf...
22yrs old, usually eat 3900-4000 calories..

[Klimax]

You'll obviously loose some muscles while cutting. I also need 3300 kcal. and with 1800kcal I loose fat without a big catabolism. With 1500kcal it's hard to train and I loose too much muscles and water. I use also to have some carb load days.

[FireGuy]

I've been bulk dieting for more than a year now, I want to cut down but i'm not sure if i'm going to lose muscle mass while doing so.. how many calories do i have to intake? 1500? My calories to maintain current body weight is 3300, i weigh 193 and I have about 10-11% bf...
22yrs old, usually eat 3900-4000 calories..

The difference between 8% and 4% is monumental.

[Bryaaaaan]

i just need t get rid of the stubborn belly fat.. everyone is familiar with that annoying fat around lower abs.. so about 1800cals, split into 6-300calorie meals? lots of veggies and fiber?

[eatrainrest]

i just need t get rid of the stubborn belly fat.. everyone is familiar with that annoying fat around lower abs.. so about 1800cals, split into 6-300calorie meals? lots of veggies and fiber?

you wont be able to isolate fat loss... as fire said its monumental difference... it will take knowing your body to the T in regards to rest, workouts, and especially diet to get you into that shape.

[Bryaaaaan]

and that comes with experience?...

[eatrainrest]

well lets figure this out... if you currently eat 4k calories to maintain your body weight and you start eating 1500 that is called starving yourself. Your body will lose tons of water and muscle with little BF. this is what id advise you do. start out by putting yourself at about 500 caloric deficient daily. this will take strict logging. 250 cals from cardio, and pulling 250 cals form food until youv reached a successful 1 lbs lost weekly. itd help if you posted the diet up im sure there are some fine tweaks to be made.

[Bryaaaaan]

it be better if you'd supply a diet that you think is suffient for the job, i'm open to suggestions and like i said for bulking I was eatin 4000 calories a day, main. cals are 3200.. and i've been eating about 1800k in 5 meals,

chcken and veggies, 300 cals
lean beef with srooms, cheese. 400cals
ground turkey and peanuts. 300 cals
shake and EVO. 350 cals
ground turkey and peanut butter. 370 cals
= 1800 cals..

i know you have something alot better?

[eatrainrest]

it be better if you'd supply a diet that you think is suffient for the job, i'm open to suggestions and like i said for bulking I was eatin 4000 calories a day, main. cals are 3200.. and i've been eating about 1800k in 5 meals,

chcken and veggies, 300 cals
lean beef with srooms, cheese. 400cals
ground turkey and peanuts. 300 cals
shake and EVO. 350 cals
ground turkey and peanut butter. 370 cals
= 1800 cals..

i know you have something alot better?

i just told you what to do. sorry but i dont have the patience to sit and write up a diet here, and have yet to see any member do it. put in your time. watch the vids in the sticky above,

[Bryaaaaan]

i can sit here and write up a diet for anybody who's bulking because i have experience with it, but cutting is different because i've never done it so i'm asking for help....!!

how difficult can inserting pro/fat x amount of times a day and pro/veggies x amount of time days can it be for u?

Fats i use: Evo Oil, Canola," shots of oil", organic pb, nuts, almonds, flax oil,
proteins: lean beef, 99/1 ground turkey, chicken, eggs, tuna
carbs: oatmeal and white bread if any after workout..

I dont know if milk is good on cutting diets, all i'm asking for is a primer...
I've read all posts and stickies on this forum, watched mylo sarcev's video, read trainers books, muscle and fitness.. etc.. etc..

ex.
meal 1;
pro/carb

meal 2.
pro/veg

[Bryaaaaan]

nm my post, i understand what your saying and what i need to do, i'll write something up and logg my daily activity.

[FireGuy]

I personally prefer to burn the fat off using moderate calories and high cardio as opposed to starving it off and well below maintenance calorie levels.

[collar]

i personally prefer to do it like firguy does just increase the cardio and moderat calories.

Also set yourself a number and a realistic goal sorry 4% is not realistic, and if you ever did get there which is unlikely you wouldnt be there for too long.