Two weeks ago I reached 164 lbs at ~15% bf. I would like to cut down to hopefully <10% bf. The last two weeks I've been taking in about 2500-2800 calories/day. So far, it's going okay, but sloppy IMO. I've lost about 2.5 pounds (60/40 fat/muscle). I'm not happy with that ratio at all. I've never had to do this before, but this is my NEW plan (please critique and help me out):
Weight: 162 lbs
LBM: 138 lbs
Maintenence calorie intake: ~3000 kcals/day
210 g Protein (840 kcals)
105 g Fat (945 kcals)
129 g Carbs (516 kcals)
In addition to this, I will be keeping my weight training normal (3-4 days/week and heavy). I also take my dog for walks (~20 mins) and get about 1 day/week of HIIT. Please give me your 2¢ on my plan. Thanks!
Last edited by Kiaran; 03-19-2006 at 11:42 AM.
First off, I'm no expert by any means, but I've been on my first cut too....I think it looks pretty good for starters, I was gonna say though, maybe lower your carbs on your off days, and keep your fats about where they are, and on your lifting days, lower fats some, and raise your carbs a little bit. Other than that I think your protein is in a pretty good spot.
Cutting is tough man, you can go crazy at times. Just make sure to be as strict as possible, but it is key that you have a refeed/cheat every once in a while, maybe every couple weeks, just to reward yourself, but also to get your metabolism poundin again.
Last edited by ShadyRensch; 03-19-2006 at 12:03 PM.
Cause sometimes you just feel tired.My Fitday
You feel weak and when you feel weak you feel like you wanna just give up.
But you gotta search within you, you gotta find that inner strength
and just pull that shit out of you and get that motivation to not give up
and not be a quitter, no matter how bad you wanna just fall flat on your face and collapse.
I'm with Shady here - give yourself more food on the lifting days.
Something like this averages out to roughly what you're doing now, but varies with your lifting and non-lifting days:
LBM = 139.4 lbs.
4 lifting/HIIT days per week.
Average daily macros:
209g of protein,
103g of fat, and
135g of carbohydrate,
2,300 calories in total.
(4) Lifting/HIIT days:
230g of protein,
91g of fat, and
178g of carbohydrate,
2,448 calories in total.
(3) Rest/SS Cardio days:
181g of protein,
118g of fat, and
78g of carbohydrate,
2,103 calories in total.
Could this work for you?
That could definitely work for me. Thanks, Built! I'll be trying that out starting today
Feel free to fiddle with the amounts - it's just a suggestion of how to do it.