Cutting Diet...Any advice would be great!

[nkyle90]

Im new to the Forum but I've been weightlifting for about a year. Finally started seeing some big gains once I started getting my nutrition down.
So here's my stats
210lbs
6'3"
14.5% body fat
2345 TDE
Weight train 3-4 days a week and 2-3 days of moderate cardio for 45 mins.
My GOAL is to get down to about 10% bodyfat
Here's what I thought I'd try to lose the bodyfat

Start with a 5/3/2: P/C/F ratio
263 grams of Protein
158 grams of Carbs
60 grams of Fats
that adds up to around 2110 calories a day. 90% of my TDE
I will be eating 6 meals a day starting at 7am
Supplements I am on are Creatine, BCAA, Glutamine, and of course protein powder. I do not take thermos or any kind of fat loss product

Any Input would be great!!!!

[nkyle90]

bump for input!

[jypoll]

2345kcals is your resting expenditure, im sure your TDEE is over 3000kcals maybe around 3200 or so with your stated training program,
if you want to do 90% of your TDEE you should be eating 2900-3000 cals
also remove about 30% of your carbs on non-training day

i am 195 15%BF and i eat 2200 cals a day but i am aiming for a 800 or more kcals deficit

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

210lbs
14.5%bf

BMR = 2129
TDEE = 3300

2400 gives u 900calorie deficit(has workd well for my fatloss)

40/40/20 split =
240c
240p
53f

Id do:
340p
140c
53f

When u doin ur cardio? Am fasted works great! Can do PWO I prefer am fasted.. Just need 10g bcaa rite before...

Id suggest u post ur complete diet including macros..,

[Times Roman]

2345kcals is your resting expenditure, im sure your TDEE is over 3000kcals maybe around 3200 or so with your stated training program,
if you want to do 90% of your TDEE you should be eating 2900-3000 cals
also remove about 30% of your carbs on non-training day

i am 195 15%BF and i eat 2200 cals a day but i am aiming for a 800 or more kcals deficit

Not so sure mate!

If you take a look at step #2, your activity level is based on weekly output, not daily. Yes, it does say total DAILY energy expenditure, but the formula is based on weekly activity level, and then averaged for daily consumption. A body grows only during rest, and on non workout days, it seems counter intuitive to cut calories when your body is trying to grow. It seems to me your caloric intake needs to be stable.

Step 2
Calculate your TDEE (total daily energy expenditure). This will tell you the average number of calories you burn based on your BMR and your daily activity level.

Sedentary = BMR X 1.2 (little or no exercise and a desk or still standing job)
Lightly active = BMR X 1.375 (light exercise or sports one to three times per week)
Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)
Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
Extremely active = BMR X 1.9 (hard daily exercise or sports and a physical job, or twice a day training for an athletic event such as for a marathon or intense competition)

there is nothing in the formula that indicates you calculate a different TDEE based on activity level for that particular day. It appears to be a weekly average, broke out by day.

http://forums.steroid.com/showthread...gy-Expenditure

I've always calculated a single TDEE. If this is NOT correct, please show me the error of my ways, with your supporting reference included. Not saying you are wrong, but i need more to go on than "say so".

Let me know?

Cheers
---Roman

[Times Roman]

210lbs
14.5%bf

BMR = 2129
TDEE = 3300
2400 gives u 900calorie deficit(has workd well for my fatloss)

40/40/20 split =
240c
240p
53f

Id do:
340p
140c
53f

When u doin ur cardio? Am fasted works great! Can do PWO I prefer am fasted.. Just need 10g bcaa rite before...

Id suggest u post ur complete diet including macros..,

I agree with the BMR/TDEE with an activity level of 1.55

405,

a 64/26/10 split?

you feel ok mentally with the restricted carbs? I know you lost a lot of fat and this worked for you. You think someone at 14.5% bf wouldn't get irritable at a low carb level like this? I ask since i've never really needed anything other than a TDEE neutral diet (at around a 40/40/20) and exercise to lose bf%.

---just asking

[Back In Black]

OP, I actually like your daily breakdown, though would drop the fats to about 45g.

How would you apportion these between meals and where do your workouts fit around your meals?

It's funny how we all have a different idea around what works best. Ultimately that is for you to determine by trying a few different approaches.

Agreed with Roman, no need to drop carbs or calories on non workout days, you are at a reduced cal intake even on non training days and I like the cals to be the same to assist with recovery.

[jypoll]

I guess im wrong on that one,

I agree your TDEE is a daily average per week, but i decided if i am at the gym working hard i will burn more on that day and less on non gym day, so i typically cut out my post workout carb shake on non-training days. currently i have 3 carb meals each 60g: breakfast, pre-wo, and post-wo shake.
I was under the assumption that this was the way to go as i have seen many posts on here that say people cycle carbs on wo/non-wo days but not having their post-wo carb shake.

When i made my diet i decided on my TDEE then added a little extra on workout days and subtracted from non-workout days so i still have same weekly calories but i get extra carbs to fuel my lifting. I did not find that approach in any literature, i just thought i will be hungrier on training days so i would try to even my food out that way.

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

I agree with the BMR/TDEE with an activity level of 1.55

405,

a 64/26/10 split?


Well TR i think its actually 57%pro/23%carb/20%fat... And yes to drop fat i def think 140g carbs is enuff to live w/o irritability(speaking from my experience)..

I acknowledge all people r difft.. Im actually eating 100g carbs.. And have no irritability.. I also believe im under 14.5% bf and running the same numbers i started with at 21.87%...

High protein helps retain LBM while at deficit ...

Its working for me and IMO itll work for others.. Mind u i havent tried a 40/40/20 and intend to when i start a bulk.. But for cutting i like those percentages..

Have contemplated carb cycling but as im still dropping fat i aint fixn wat aint broke

Maybe at some point ill get the balls to play with carbs more


---just asking

Think i botched the reply LOL

[Back In Black]

I guess im wrong on that one,

I agree your TDEE is a daily average per week, but i decided if i am at the gym working hard i will burn more on that day and less on non gym day, so i typically cut out my post workout carb shake on non-training days. currently i have 3 carb meals each 60g: breakfast, pre-wo, and post-wo shake.
I was under the assumption that this was the way to go as i have seen many posts on here that say people cycle carbs on wo/non-wo days but not having their post-wo carb shake.

When i made my diet i decided on my TDEE then added a little extra on workout days and subtracted from non-workout days so i still have same weekly calories but i get extra carbs to fuel my lifting. I did not find that approach in any literature, i just thought i will be hungrier on training days so i would try to even my food out that way.

Mate, that is exactly the type of thing you need to do, experiment to work out what works best for you. There's nothing wrong with that approach and I've tried it. Actually when doing a clean bulk I'd not really have an issue dropping some cals on a non workout day. But cutting is different and it's a fine line trying to get muscles to recover, fuel your workout and still lose fat; all at the same time. I like all the help I can get with recovery!

[toojax]

I find the hardest part isn't getting used to eating the right foods but finding the time to shop, cook and actually get it all down in the average day. TJ

[nkyle90]

Thanks for all the advice!