View Full Version : Proposed Cutting Diet

12-15-2003, 03:07 PM
I need to drop approx. 20 lbs to get into the 10-12% bf range (this is all speculation, as I need to purchase calipers) so I decided I need to go on a little cut while the rest of you are on your massive bulks this winter (I hate you all.) I got a little help from another wbb member on this diet and so I'm laying it out for everyone to critique. I would guess (again, speculation) my maintenence to be somewhere in the 3300-3500 range.

The planned diet dictates I drop cals to 2500 a day with approx. 50% protein/30% carb/20% fat ratio give or take and this is the diet I worked out on fitday.

(Diet is on Dec. 15th)

Calories Eaten Today
source grams cals %total
Total: 2508
Fat: 69 625 26%
Sat: 14 126 5%
Poly: 6 56 2%
Mono: 13 118 5%
Carbs: 179 667 27%
Fiber: 12 0 0%
Protein: 285 1139 47%
Alcohol: 0 0 0%

With no cardio and weekly refeeds this should be successful. What do you guys think??

12-15-2003, 07:13 PM
1000 under maintenance seems like alot. That would be 2lbs/week of weight loss. Maybe you should shoot for 2800-3000 which would be 1lb/week. Unless at a higher bf% 2lb/s is ok, but i dont know.

12-16-2003, 05:50 AM
i agree set your cals @ 2800 for a while and see what happens. :nod:

12-16-2003, 07:18 AM
I don't even know why I answer your questions Justin. You basically ignored the main part of what I said.

But anyhow...
The caloric deficit is fine, especially if you are refeeding over maintenance. Honestly, your maintenance is likely closer to 3300, which puts you at a 4800 calorie deficit if you are refeeding once per week (assuming refeeding at maintenance). You'll likely end up close to a pound a week. Keep your refeeds in check and you shouldn't have to lower your calories much at all for a while and when you do it should only need to be by a little.