Ok Diet for a cut???

[trainhard82]

I read through the TDEE forum and think i have the right idea for what needs to happen to cut correctly. Based on the calculations i have come up with using the formulas provided in the forums here is what my TDEE should be roughly:

182.9cm
102.058kg

66+1398.1496+914.5-204= 2174.6496 = BMR
BMRx1.5= 3261.9744 = TDEE

I came up with the following macros with the goal being to cut BF% while still making gains in the gym:

Lift Days : 3257cals/227carbs/124fats/303protein
Cardio Days: 2677cals/155carbs/112fats/257protein

These are based off a rough draft diet plan I put together. Really the only difference is on Lifting Days i include a Post Workout shake as an additional meal.

Let me know your thoughts. Thanks!

[Zodiac82]

Trainhard....what ur weight and bodyfat %

[trainhard82]

Trainhard....what ur weight and bodyfat %

Weight is 225lbs. I have not had an official BF% test done so i am guessing between 18-22%

[Zodiac82]

2767
2700
2632
these are the figures for your maintenance cals for the day(thanks 405 lol) based on the percentages you gave. 2700 being the median of 20%bf....its best to be accurate as possible with bf....if u wanted to cut I would say start at about 300-500 under maintenance and adjust as needed....since u dont kno ur exact % I would base it of the median

[trainhard82]

2767
2700
2632
these are the figures for your maintenance cals for the day(thanks 405 lol) based on the percentages you gave. 2700 being the median of 20%bf....its best to be accurate as possible with bf....if u wanted to cut I would say start at about 300-500 under maintenance and adjust as needed....since u dont kno ur exact % I would base it of the median

Thanks! I guess i was way off! My question is should i just stick to the 500+ deficit every day or should i stay at maintenance on the days that i lift? I can easily cut carbs and some protein to get to around 2k each day. Its just that when i lift I am thinking i burn a good amount of calories as i am usually doing pretty intense workouts so would that also count towards my deficit? I want to cut but also dont want to put my body in too much of a deficit where it actually hinders my goals...

[Zodiac82]

Thanks! I guess i was way off! My question is should i just stick to the 500+ deficit every day or should i stay at maintenance on the days that i lift? I can easily cut carbs and some protein to get to around 2k each day. Its just that when i lift I am thinking i burn a good amount of calories as i am usually doing pretty intense workouts so would that also count towards my deficit? I want to cut but also dont want to put my body in too much of a deficit where it actually hinders my goals...

I would say stay at your -500 a day but u should take into account what u do burn through exercise/cardio. for example if you're at your deficit and u burn an extra 500 during workout now ur at 1000 deficit....u might want to make that back up....but it's somethin you're gonna have to play around with see

[trainhard82]

I just wrote down some sample ideas for a meal plan based on close to 2k calories and man this is going to be tough. I know it is worth it once the BF% starts shedding but I feel like i will be eating like a little girl.

[Zodiac82]

I just wrote down some sample ideas for a meal plan based on close to 2k calories and man this is going to be tough. I know it is worth it once the BF% starts shedding but I feel like i will be eating like a little girl.

I would go with around 22-23k to start out with....and yes its gonna be hard at first then it will become the norm

[trainhard82]

The issue I am having is a lot of people are preaching that you need 100g fat minimum a day. This leads to about 900cals minimum which is almost half of what i am supposed to intake a day. That combined with trying to get 200+ grams of protein is making coming up with realistic meal plans pretty tough. Here is a sample of what i was thinking:

Meal1:

1 scoop whey
4 eggs
1/2 cup oats with almond butter

Meal 2:

1/2 cup fat free cottage cheese
1 handful almonds

Meal 3:

6 oz chicken breast
1/2 cup brown rice
EVOO

Meal 4:
5 oz beef tenderloin

Meal 5:
2 cans chunk light tuna in water
chopped romaine w/ balsamic dressing

This comes out to: 2032 cals, 82 carbs, 100 fat, 191 protein

[Back In Black]

Your fat intake needs to about 20% of your total cals. Of 2000 cals that's 400cals or 45g if fat.

Who told you 100g

[Back In Black]

And where are your veggies?

[trainhard82]

And where are your veggies?

I dont usually have veggies in the AM. With my lunch which is chicken and rice i will add green beans and with my 5oz tenderloin I will have it with brocolli. Dinner is just the salad so my veggies there are the lettuce.

Seeing as how you are saying 45g for fat based on the cut are you thinking i should ditch say the almond butter or the EVOO and increase my oats/rice to make up for that with more carbs? I am trying to stay away from fruits as a carb source due to the high sugar. Then again maybe i am going about this all wrong and just need to be pointed in the right direction

[Back In Black]

I think it makes sense for most people, particularly those on a first time cut, to aim for a 50/30/20 split. So that'll be 250g protein, 150g carbs and 45g fat based on a straight 2000cals. Adjust accordingly as cals go up or down.

[trainhard82]

I think it makes sense for most people, particularly those on a first time cut, to aim for a 50/30/20 split. So that'll be 250g protein, 150g carbs and 45g fat based on a straight 2000cals. Adjust accordingly as cals go up or down.

At my size do you think 2k calories is a number that makes sense? Maybe it is just me but i feel like I should be eating way more than that on a daily basis especially with either lifting or doing cardio pretty much every day. As mentioned above I am 225lbs around 18-22% bf (guesstimated) and am 30 years old at 6'0"

[Back In Black]

Oh, you're right, minimal fruit when cutting. Veggies don't need to count toward your carbs just worries you weren't having any as none listed.

[Back In Black]

Have a look at this and see if your bodyfat estimate changes?

http://forums.steroid.com/showthread...n#.URP6pSggGc0

[trainhard82]

Have a look at this and see if your bodyfat estimate changes?

http://forums.steroid.com/showthread...n#.URP6pSggGc0

Interesting. Based on the descriptions i would say 15-20%. Based on the pictures i would say 20-25%...

[Back In Black]

Can you post a pic? If you're 20% I'd say have your cals at 2200. If you're 25% I'd have your cals at 2000.

You'll be hungry but that's the side effect of cutting and the penance we have to pay for letting things get out of hand.

[trainhard82]

Can you post a pic? If you're 20% I'd say have your cals at 2200. If you're 25% I'd have your cals at 2000.

You'll be hungry but that's the side effect of cutting and the penance we have to pay for letting things get out of hand.

This is a couple months old but right around where i still am:

[Back In Black]

lets split the difference and go with 2100cals then.

260g pro
160g carbs
47g fat

I'd recommend you put that into a 3 or 4 meal plan. At least that way your meals will be bigger and you'll get some satiation at some point.

[trainhard82]

thanks. I am going to give that a shot and buy one of those Omron BF% Estimators. This way even if the device is off i can compare it weekly and see how i am doing. Sometimes the scale is tough to judge because of how muscle growth could technically increase weight but not BF%.

[cj111]

Why bother with a BF% estimator, weigh yourself every 2 weeks and just look in the mirror...don't obsess over your %
A mirror has always been my judge, but that's just my opinion

[trainhard82]

One week down and i feel pretty good. Weighed in this morning at 221.5. Started at 225 so not too bad. I tracked everything on MyFitnessPal and tried to stay within my macros as much as possible. The biggest thing was not going over the 2100 calories. I packed meals for the day almost all week but there were times where i had to deviate which is why the numbers were a little off some days. Really motivated to keep up with this. I love drinking beer and there were numerous times this week where I had to say no to drinking with some family/friends because the beers would have taken me over 2100 calories and that's not what i wanted to do. Here were my macros for the week:

Mon - 2088cals/43fat/229carbs/194protein
Tue - 2050cals/54fat/203carbs/171protein
Wed - 2020cals/57fat/140carbs/181protein
Thu - 2033cals/75fat/132carbs/192protein
Fri - 2110cals/66fat/140carbs/202protein
Sat - 2143cals/87fat/130carbs/191protein
Sun - 2095cals/87fat/166carbs/161protein

The question i have is the days i am doing cardio and burning 300-400 calories. Should i eat 300-400 calories more that day or just stick with the 2100 i have been allotting myself?

[trainhard82]

Week two was just as good. Enjoyed one "cheat" day in which i just didnt worry about macros. I didnt pig out too much. Had a couple slices of pizza and some wings which suprisingly didnt satisfy as much as i expected. Had a couple beers with some friends and it seemed to hit me a lot more than before. I guess i am a light weight now! Weighed in at 219lbs so thats down 2.5lbs from last week. If i can keep that pace up i will be happy. Noticing some differences in the mirror which is nice and still gaining strength on my lifts which is also nice. Here were the macros for the week:

Mon - 2566cals/124fat/209carbs/151protein
Tue - 2207cals/97fat/119carbs/193protein
Wed - 1981cals/61fat/143carbs/201protein
Thu - 2367cals/79fat/96carbs/197protein
Fri - 2014cals/79fat/93carbs/188protein
Sat - 2076cals/84fat/113carbs/216protein
Sun - Cheat Day