Trying to cut weight ASAP!!!

[Bigguyonthecut]

Hey guys I went and read the cutting 101 as I was told to do and this is what I have come back with, could you have a look and see if its right and do some tweaks to make work for me please!!! Really trying to cut this weight ASAP


BRM = 66 + 2466 + 885 - 190.4 = 3226.6

TDEE = 3226.6 x 1.55 = 5001.23

I'm trying to cut so I'm going to make my Dailey intake 4000

Carbs - 40% of 4000 = 1600
1600 % 4 = 400g per day

Protein - 40% of 4000 = 1600
1600 % 4 = 400g per day

Fat - 20% of 4000 = 800
800 % 9 = 88g per day

With that all sorted I was thinking of making it like this, please tell me if you think I should change it!!!

Dailey intake

478g protein / 6 = 79g
350 carbs / 3 = 116g
60g fat / 6 = 10g

Workout Day Sample Diet (macros only)

5am - wake up -
meal 1 - prework out 79g protein, 116g carbs, 10g fat

5:45am - cardio - bike for an hour

10am - meal 2 - Postwork out
79g protein, 116g carbs, 10g fat

12pm - meal 3 - 79g protein, 10g

2pm - Meal 4 - 79g protein, 116g carbs, 10g fat

5pm - meal 5 - 79g protein, 10g

7pm - walk for an hour

8pm - meal 6 - 79g protein, 10g

Now I have followed Dieting 101: Cutting and this is what I have come up with!!

I thinks a bit to much my self!! Anyone can help would be great..

I also want to do a cycle of keto and t3 as well as doing this but need a cycle plan with it if any one could please help

[Back In Black]

Height, weight and bodyfat % please sir?

Unless you are an absolute beast then you are likely WAY off the mark here.

[Bigguyonthecut]

177cm, 180kgs don't no my body fat sorry but look I'm a big guy

[Back In Black]

http://forums.steroid.com/showthread...n#.UTxPjvogGc0

Have a look at the example pics in the above link and give me a rough idea. You won't be judged, the important thing is the end result not where you are now.

[Back In Black]

Also, will you be lifting or just doing cardio?

No need for a pre workout meal in the morning, do your cardio fasted and burn as many calories as you can in the allotted time.

[kronik420]

i think your over complicating things a bit here..

just eat lean protein (lean cuts of beef, chicken breast, fish, eggs/egg whites etc..) and lots of veggies..

and do about 30-60 minutes cardio (walking is fine, start off with 30 minutes) 3-6x a week (start off with 3, when the weight loss slows down or comes to a halt, add in another day)

good luck

[Bigguyonthecut]

I would say about 50-60% body fat.

I will lift but not ATM, maybe in a few weeks

[kronik420]

p.s. you don't need drugs...

just diet and exercise..

[Back In Black]

I'd go with 2500cals max. At this stage it doesn't really matter too much what macro split you follow. 40/40/20 is fine to start with.

Combine that with your cardio (and start lifting as soon as you can) and you should get some amazing results.

As kronik says, no need for any thermogenics for a very long time.

Are you taking any medication that may interfere with your weight loss?

[lucabratzi]

I'd go with 2500cals max. At this stage it doesn't really matter too much what macro split you follow. 40/40/20 is fine to start with.

Combine that with your cardio (and start lifting as soon as you can) and you should get some amazing reskults.

As kronik says, no need for any thermogenics for a very long time.

Are you taking any medication that may interfere with your weight loss?

Is it nessasary to drop cals that low? Bein that he's got a very high bf it's safe to assume he already is on a high cal diet. If he dropped 500 cals from his current diet and added lifting and cardio he would begin to lose weight already. Then when if/when he plataeus he has room to drop cals another 500 and so on.

I have no science to back this theory up but it's more just an idea of mine. Because its kind of the route I took when I started cutting.

I did just weights, then added cardio after a few weeks, then started to tighten diet up after a few more. increased cardio after another few weeks, then got diet down to each macro a few weeks later. I've had pretty steady lose of weight in the past 6-7 months. Every time I'd plataeu I'd figure out what I could be missing and sure enough I was missing something. And then I'd start losing again

I'd also like to add that the tdee is less accurate when u have a very high bf. (someone correct me if I'm wrong) but if your bf is that high u may want to adjust your kg # in there to be closer to your lean body mass

[Back In Black]

If his desire was to lose weight slowly then yes, that would work completely. His extreme weight gain is very recent and I think he can stand to lose a lot of it quickly as his title requests.

[Back In Black]

It also means that there shouldn't be any plateaus and no time wasted in that respect.