Cutting for newbie😶

Hi guys
I'm newbie on gym I almost 6months join in the gym so after this time I gained 7kg
Not really good diet!
Now I'm 170 cm and 67 kg
I really don't want be big! I don't like bulking...
So I'm wanna lose so many fat!
I think my bf around 22/23% ..
This time I wanna have good plan for losing fat .
So I calculated my calories for losing weight (around 2000 calories) ( 1lb/ 0.5kg) per week
200 gram carbohydrates
100 gram protein
And almost 20 gram good fat
...
Is it good or not?
My goal is reaching to 12/13 bf .
I don't know what happen when reaching to 12/13 bf ..I'm gonna be skinny guy?
And for workout :
Day 1
Squat+leg press 3*10
Leg extension+ lying leg curl 3*10
Deadlift 3*3

Day2
Bench press 5*5
Incline bench press 5*5
Wide grip barbell bicep 3*10
Dumbbell bicep 3*10
Standing bicep cable curl 3*10

Day 3
Triceps pushdown+ lying dumbbell triceps extension 3*10
Dip 3*10
Shoulder press 5*5
Dumbbell shoulder press 10*3
Dumbbell fly 3*10

Day 4
Squat 5*5
Good morning 10*3
Pull ups 7*3
Lat pulldown down 10*3
Plank to failure

And running off days

Please help me everyday in gym think that I'm crazy😐 everybody say hey you are skinny guy you most bulk and then go to the cut!
Sorry for my language it is not my native language

You have a plan but do you stick to it?

I would include a day or two of fasted cardio every week to burn a little extra fat. 20-30 minutes sessions.


You can probably go lower on the carbs, higher on the protein and higher on the fats. The macro numbers you listed do not equal 2000 calories. Maybe I’m confused by what you meant when you said 2000 calories, are you cutting 2000 calories out of your diet or are you eating 2000 calories?

Find out what your caloric intake is currently and adjust accordingly. Keep protein high, carbs a little lower and fats low.

You can play with carbs and fats to get the right caloric intake, but try to keep your protein relatively constant. I would keep protein around 1g/lb of body weight or slightly higher.

Time when you take in your carbs too. You need carbs when you’re lifting, and you need to refresh after your lifts. Other than those times, limit your carbohydrate intake. Fats and protein will make you feel full and when you’re cutting you’ll see how hard it can be to resist eating like a pig. If you just snack, choose proteins with some fats. Cheese isn’t a bad snack. Meat isn’t a bad snack. Low fat, or fat free yogurt is a good snack (preferably plain). Cottage cheese is a good snack but not too much.

Quote:

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Originally Posted by edgeplayer

Hi guys
I'm newbie on gym I almost 6months join in the gym so after this time I gained 7kg
Not really good diet!
Now I'm 170 cm and 67 kg
I really don't want be big! I don't like bulking...
So I'm wanna lose so many fat!
I think my bf around 22/23% ..
This time I wanna have good plan for losing fat .
So I calculated my calories for losing weight (around 2000 calories) ( 1lb/ 0.5kg) per week
200 gram carbohydrates
100 gram protein
And almost 20 gram good fat
...
Is it good or not?
My goal is reaching to 12/13 bf .
I don't know what happen when reaching to 12/13 bf ..I'm gonna be skinny guy?

---

Furthermore...

22/23% bf at your weight is equivalent to about 15kg or 33lbs of fat. You want to drop 10% of that, which is equivalent to 6.7kg or about 15lbs. A pound a week isn’t impossible but it won’t be easy. I’m not sure how your physique looks at your height or what would be an ideal weight at your height, but it seems fairly normal. After losing the 10% you’ll be at 60kg or 132lbs. That’s about my girlfriends size and she’s about 2 inches shorter than you and has a bf% typical of a woman, which is about 18%. I would suggest you keep building muscle and trying to make gains, but at the same time include fasted cardio and carb cycling. This way you can gain muscle and burn fat at the same time.

Quote:

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Originally Posted by Mma67

Furthermore...

22/23% bf at your weight is equivalent to about 15kg or 33lbs of fat. You want to drop 10% of that, which is equivalent to 6.7kg or about 15lbs. A pound a week isn’t impossible but it won’t be easy. I’m not sure how your physique looks at your height or what would be an ideal weight at your height, but it seems fairly normal. After losing the 10% you’ll be at 60kg or 132lbs. That’s about my girlfriends size and she’s about 2 inches shorter than you and has a bf% typical of a woman, which is about 18%. I would suggest you keep building muscle and trying to make gains, but at the same time include fasted cardio and carb cycling. This way you can gain muscle and burn fat at the same time.

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Hi
I change my diet...
I'm 149 lbs
For losing weight i need deficit my Calories(-500 calories)
So I'm eating around 1700 calories...
200 gram protein (500gram chicken breast + 4 whole egg + 30 gram whey protein)
-------------------------------------------------------------------------
75 gram carbs
-------------------------------------------------------------------------
55 gram fat.
-------------------------------------------------------------------------
And I'm not in really good shape
My lean body mass is around 120lbs
If I be I have good workout and good diet after reaching 12/13 bf I will be like zombie?����

Quote:

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Originally Posted by edgeplayer

Hi
I change my diet...
I'm 149 lbs
For losing weight i need deficit my Calories(-500 calories)
So I'm eating around 1700 calories...
200 gram protein (500gram chicken breast + 4 whole egg + 30 gram whey protein)
-------------------------------------------------------------------------
75 gram carbs
-------------------------------------------------------------------------
55 gram fat.
-------------------------------------------------------------------------
And I'm not in really good shape
My lean body mass is around 120lbs
If I be I have good workout and good diet after reaching 12/13 bf I will be like zombie?����

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Dude just eat to build muscle you can recomp.

Quote:

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Originally Posted by B.Corgan SMP

Dude just eat to build muscle you can recomp.

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i read about recomp and its interesting
so i calculate my calories
I need 2,258 Calories/day to maintain weight
so on workout days eating 2443 calories
and on non-workout days eat 1600 calories
-----------------------------------------------------------------
breakfast :
2 whole egg + 50 gram ladymil (suppelment for pregnant women...vitamins+minerals+carbs+PROTEINS ...)
25 gram protein
25 gram carbs
15 gram fat
250 calories
---------------------------------------------------
pre-lunch
50 gram peanut
14 gram protein
25 gram fat
250 calories
---------------------------------------------------
lunch
100 gram lentils
26 gram protein
20 gram carbs
350 calories
---------------------------------------------------
next meal
50 gram(ladymil)+25 gram peanut
20 gram protein
25 gram carbs
24 gram fat
calories 325
---------------------------------------------------------
dinner
100 gram chicken breast
30 gram protein
150 calories
----------------------------------------------------------
and last meal
25 gram peanut+ 50 gram powder ladymil
20 gram protein
25 gram carbs
24 gram fat
calories 325
---------------------------------------------------------------------
calories:325+150+325+350+250+250=>>>1650 calories
protein : 133 gram
carbs: 75 gram
fat : 76
--------------------------------------------------------------------
and on workout days
i will add 100 gram oats + 1 liter milk
50 gram protein
23 gram fat
111 gram carbs
calories 793
-------------------------------------------------------------------------
so is it good diet for recomp or not?

Quote:

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Originally Posted by B.Corgan SMP

Dude just eat to build muscle you can recomp.

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Exactly. I agree with this ^

Don’t complicate your life too much. Personally I’m pretty much always on a recomp diet. Eating more on lift days and less on rest days. Timing my meals for optimal caloric use.

You definitely seem to have it all planned out very well. Just plan to eat at maintenance or higher on lifting days to build muscle, and a calorie deficit on non lift or cardio days. You might not see a big change on the scale but you will start to see your body harden and become more defined.

There is no way you are 20% BF. Bro I'm fatter than you and I'm not even 20% BF. I agree with both of these guys; I don't think you should worry much about cutting. I think you're around 15% bf as it is. You got a good structure to build on. Bulk it up brother, bulk it up

Quote:

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Originally Posted by edgeplayer

Hi guys
I'm newbie on gym I almost 6months join in the gym so after this time I gained 7kg
Not really good diet!
Now I'm 170 cm and 67 kg
I really don't want be big! I don't like bulking...
So I'm wanna lose so many fat!
I think my bf around 22/23% ..
This time I wanna have good plan for losing fat .
So I calculated my calories for losing weight (around 2000 calories) ( 1lb/ 0.5kg) per week
200 gram carbohydrates
100 gram protein
And almost 20 gram good fat
...
Is it good or not?
My goal is reaching to 12/13 bf .
I don't know what happen when reaching to 12/13 bf ..I'm gonna be skinny guy?
And for workout :
Day 1
Squat+leg press 3*10
Leg extension+ lying leg curl 3*10
Deadlift 3*3

Day2
Bench press 5*5
Incline bench press 5*5
Wide grip barbell bicep 3*10
Dumbbell bicep 3*10
Standing bicep cable curl 3*10

Day 3
Triceps pushdown+ lying dumbbell triceps extension 3*10
Dip 3*10
Shoulder press 5*5
Dumbbell shoulder press 10*3
Dumbbell fly 3*10

Day 4
Squat 5*5
Good morning 10*3
Pull ups 7*3
Lat pulldown down 10*3
Plank to failure

And running off days

Please help me everyday in gym think that I'm crazy�� everybody say hey you are skinny guy you most bulk and then go to the cut!
Sorry for my language it is not my native language

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You said that you don't want to be big and bulky? If you are training and eating without gear, you won't get big or bulky anytime soon. I wouldn't worry about cutting fat with a caloric deficit right now. You don't look that bad in your photo. I would keep eating your TDEE diet and eat a little less carbs and more fats/protein if you want to cut more fat. You need a good workout program that will increase resistance along with cardio. Have fun