Palumbo Diet for 180lb goal..

[jamrock]

Alright.. I'm 215lbs right now, by the end of the week I should be around 208-210. I'm a bit bloated from drinking and ****ty eating over the past few weeks.

I want to cut, and I want to cut fast enough that I see results..not so fast I'm burning muscle..and not so slow I'm eating the same crap for the next 6 months.

270g Protein = 1080 k/cals

90g Fat = 810 k/cals

0g Direct Carbs = 0 k/cals

Total Calories @ 180lb goal = 1890 k/cal

Calories actually look a wee bit high, I haven't dieted in a long time and I'm not sure where I clock in at. Just wondering what you all think..

No stimulants, minus coffee in the morning and pre-workout.

Multi, EFA/EAA/BCAA, Glucosamine-Chondroiton+MSM, lots of dead lifts, squats, and overhead pressing.

[machaf]

Looks about right for 2lbs a week of weight loss. Maybe a tad bit low for your current weight.

[jamrock]

Looks about right for 2lbs a week of weight loss. Maybe a tad bit low for your current weight.

You think it will not spare muscle well at these macros seeing how heavy I am?

I don't think I can lean out to 180, I mean i'd be lighter then when I left high school and I was pretty lean but not muscle mass.. I'd like to think I'd be done around 190 realistically.

These boards are slow nowadays..

[machaf]

1846 cals to lose 2lbs a week. Keeping mind when u lose the weight you are going to have to adjust the calories to continue losing.