I am 5'11 170 and probably between 12-15% BF. I've been bulking pretty clean(besides the last couple weeks for holidays) and I've went from 152 up to 170.
I've gained some size but I've also gained some fat. I was gonna bulk to 180 but since I've been eating so liberally lately I'd like to prove to myself I can cut back and lose some BF.
So my question is to the intelligent guys in here.....
What is a good number of calories to start my cut at based on my size and weight?? Also, how much cardio should I start doing to begin with? I know I wanna try to lose about 1 pound per week, so how should I approach this. This is my first real cut. I'd like to cut to about 8-9% and then start another small bulk followed by another cut before swimming weather.
So please give me some direction. It's time to start using Fitday seriously again. Thanks in advance.
24 years old
5'10 220 pounds
Waist: 38 Shoulders 56 Chest: 47 Arms (cold): 17.5 Forearms: 13.5 Quads: 26.5 Calves: 16.5 Neck: 17.5
BB Bench: 315 @ 215
Squats: 410 @ 205 (last winter)
Deads 515 @ 214
My AIM: MSOLOIST
Intensity: Lunch comes up! And breakfast! MET- Rx! Egg whites! Hot Stuff! Designer Whey! Yohimbe! Coenzyme Q! L-Carnatine. MTCs. OKG. All immersed in a mixture of stomach acids that peels the ivory off your teeth.
500 posts, 1 year on the board, and you're still a newbie
ok start at BW x 13 for cals and do cardio like twice a week.
Increase Cardio or reduce cals from there if you're not losing any weight after a couple weeks. Oh, and good call w/ the fitday. it def. helps on a cut.
Weight: Not Big Enough
“Take things as they are. Punch when you have to punch. Kick when you have to kick.” — Bruce Lee
what i do is just start lowering calories (200-300 per week) until I'm losing 1-1.5 lbs per week, keep protein at 1g per lb of bodyweight or slightly higher, 25-305 of the cals from fats and fill the rest with carbs
So you don't wanna get big, do you?
"If your arm measurement is currently 13 inches, you are worrying about the wrong things. Quit comparing to others, quit worrying about little details, get your ass in the gym, work as hard as you can, then go eat something. Repeat until huge." - Paul Stagg
"There is no miracle "look good" diet/pill other than determination and commitment" - geoffgarcia
"Freaking lift to get bigger, or stronger, or better at your damn sport, and quit worrying about weather or not your arm is 16 inches or 16.2 inches." - Paul Stagg
"If you want to look like Brad Pitt go run a marathon or something." - Severed Ties