to cut, how much cals do u subtract from your BMR? and AMR? im done tryin to bulk, im completely sick of eating too much. and also , do the ratios of 40 40 20 stay the same or should they differ? thanks
For a basic cutting plan, try cutting 500 calories from your BMR. Take in 1-1.5 grams of protein per pound of body weight. There are lots of different approaches to cutting, you just have to suit which one works best for you.
Personally, because I train for athletic performance, I can't do a severly low carb diet without losing a bit of muscle mass, because 75% of my training is equivalent to HIIT cardio. Others will not have this problem. Your ratios are fine from my point of view, but try some different ones and see which one is most effective.