cutting -where to start??

[gaz90]

hi guys, after 6 months of my diet getting a little dirty and partying, ive gained some unwanted bodyfat. im guessing my BF is 13%-15%, its usually 10%-12% so i want to get it down to 6%-8% since summer is coming.

im eating clean for the next 4 weeks before i start to cut, and hope to lose afew pounds, but mainly to just to wean into it...the thing is, i dont know what my macros should look like once i begin to cut...???

this is my stats and what im on now:
5'6
180lbs
13%-15%

carbs: 360
protein: 180
fats: 90

[tcooper]

well you have to find what works for you. im prepping for my first contest im 5'6 198 lbs 10% bf and losing 2 pounds a week currently on 400c 305p 63f per day. im also doing 30mins cardio post workout.

Id say just pick a number and roll with it.. dont make a rookie mistake and go super low carb.. keep the carbs and proteins a little high and up the cardio

also are you on any supps?

[gaz90]

well you have to find what works for you. im prepping for my first contest im 5'6 198 lbs 10% bf and losing 2 pounds a week currently on 400c 305p 63f per day. im also doing 30mins cardio post workout.

Id say just pick a number and roll with it.. dont make a rookie mistake and go super low carb.. keep the carbs and proteins a little high and up the cardio

also are you on any supps?

5'6 and 198...nice stats

just a gainer right now. will pick up some whey later on. student budget!

how does this look... 250 carbs, 250 protein, 90 fats...??

[tcooper]

thanks bud, i was around 230 before i started cutting down. Im currently 13 weeks out from my show so ive got some more Bodyfat to lose.

anyways that is a little better you really have to play around with what works for you. Like I said I have high carbs right now but my coach has me doing a LOT of cardio daily. low carbs = looking flat and its hard to judge your physic when youre flat all week before carb up.

I would start around 280 C 250 P 75F that is around 2800 cals per day. Adjust it to what is working for you. Just stay consistent and make minor changes weekly

[KristianT]

Tcooper do you mind me asking if you are competing natural? I have been lifting now for about 5 years naturally and I am always mind blown by the amount of calories guys claim they can cut on. I have bulked up twice to about 220 and am currently 185lb at 9% (the avatar is very old btw).

For me to loose a steady 1lb per week I need to consume between 1900-2100 calories a day. That is with 5-6 weight lifting sessions and 3 short cardio sessions per week. Reading up about guys cutting up on numbers like 2800 cals makes me ask, are these guys on the juice or is my metabolism just really weak?

[Whoopipally]

Tcooper do you mind me asking if you are competing natural? I have been lifting now for about 5 years naturally and I am always mind blown by the amount of calories guys claim they can cut on. I have bulked up twice to about 220 and am currently 185lb at 9% (the avatar is very old btw).

For me to loose a steady 1lb per week I need to consume between 1900-2100 calories a day. That is with 5-6 weight lifting sessions and 3 short cardio sessions per week. Reading up about guys cutting up on numbers like 2800 cals makes me ask, are these guys on the juice or is my metabolism just really weak?

This wont make you feel any better: but if I go below 3500 cals a day, I'm technically 'cutting', haha.

[Davy_Baby9]

Why not do a carb rotation? Keep a similar diet to what you have now but take a couple day's out of the week where you eat low carb, around 50-60 a day?

[Holto]

Tcooper do you mind me asking if you are competing natural? I have been lifting now for about 5 years naturally and I am always mind blown by the amount of calories guys claim they can cut on. I have bulked up twice to about 220 and am currently 185lb at 9% (the avatar is very old btw).

For me to loose a steady 1lb per week I need to consume between 1900-2100 calories a day. That is with 5-6 weight lifting sessions and 3 short cardio sessions per week. Reading up about guys cutting up on numbers like 2800 cals makes me ask, are these guys on the juice or is my metabolism just really weak?

Based on most peoples numbers here that 1900-2100 is on the low side. So this makes it harder for you to cut but easier for you to bulk.

[Holto]

cutting -where to start??

Start by determining your maintenance cals.

Anything less would be a shot in the dark. That said there is nothing wrong with taking a shot at guessing daily intake #'s and adjusting based on results.

[DoUgL@S]

+1.

Once you do this, you can adjust macros.

[WorkoutLife]

Go on keto until you lose the excess fat. The diet is hard as hell to go through with, because of the lack of carbs watsoever. But afterwards you'll thank your determination for it.

[Stumprrp]

I know most body builders hate low carb but to be honest ive always lost alot of fat maintained muscle and felt awesome on high fat diets.