How should I start?

[Jaakoppi]

I should start to cut and a bit worried how to calculate my calories and macros. And I want to keep muscle loss as minor as I can of course.

5'7,5" (171cm)
185 lbs (84kg)
bodyfat around 20%
BMR around 1900 kcal/day

I thought proteins should be around 200-250g/day, carbonhydrates 100-150g/day, fats 50-80g/day? How about calories? For example if my daily consumption is 2600 kcal, how much below that can I go?

There are so much opinions about cardio in the morning with empty stomach. Is that really a good idea? Maybe some bcaa with water before cardio?

I've NEVER done proper cutting before so now it's time for that. Hope you can some help me.

[Jaakoppi]

I have to mention that I'm on susta 500g/week hoping it will have some positive effects with proper diet and maybe to cut calories with rought hand still keeping muscle tissue because of susta.

[tarmyg]

This is all over a crappy idea.

The possible complications of you running a cycle of (what I am sure is over 20% body fat) aside why are you using this to cut? You have never cut before (are you working out at all?) and start pushing Test into your body and then start asking about dieting? Does this sound like a reasonable plan forward to you? I assure you it is not. Stop the Test (I assume you are taking all other things you need with it) read up on dieting and do this right. This is only going to crash and burn.

[Jaakoppi]

Of course I'm training in gym 4 times/week and doing some cardio. I don't know just the right percentage of fat because it's quite long time ago since last measurement, but I know it's been about the same (20%). Just some fat I want to get rid off.

I personally prefer to use susta during fat loss diet. Why to cut without test if you are able to do it? Do you have a personal experience cutting with test?

[Times Roman]

You didn't mention your age, so I will assume for discussion purposes you are 25.
Your TDEE is therefore 2953 and you need a minimum protein intake of 222 grams per day
because you need to reduce BF%, suggest 500 cals/day below TDEE, which puts your total daily caloric intake at 2453
with a 40/40/20 macro split, you would still consume 245 grams of protein per day, well above your minimum daily protein requirement.

You will also need to understand fast vs. slow burning carbs, fast vs. slow burning protein (to get you through the night), the role fat consumption has in weight loss, how to calculate more or less accurately your bf% for tracking purposes, and a variety of other things for you to be successful with your nutrition plan.

PM me and I can send you the calculator

---Roman

[Jaakoppi]

PM send. If you need more info tell me.

I'm not sure if I'm understanding those slow burning/fast burning carbs and proteins. Maybe you can give me some advice?

I think I'll drop my test to 250mg/week and go couple of weeks with that.. Also including some HIIT to my weekly exercise program. There's only one thing I'm afraid of and it's overtraining. Wondering how many HIITs/week will be enough because I'm training 4 times/ week in gym.