Hey everybody. I'm very new to cutting but not all that new to bulking. I've been working out for a while now but i've been really bulking intense for the last few months. I've put on about 35 lbs. I've gone from about 155-190 lbs. My arms went form 13 3/4 in. arms to about 15 of which I'm sure is somewhat fat. Anywhey point is I've seen amazing gains in every lift and I'm ready to trim down before swim suit season after which I will begin bulking again. I need help I have no Idea as to exactly what my diet should be like for cutting. I have no Idea how many grams of pretein/carbs/fats I should take in. I know that you don't have to do cardio while cutting but I would like to throw a lot in there so i can condition my lungs to where they used to be. If anyone has any specific words of wisdom for this cutting noobie it would be greatly appreciated. Later
protein should be 1-1.5g of protein per pound of lean body mass.
fat should be 0.5g per pound of lean body mass as a minimum.
the rest of your daily cals should be a mix of all 3.
To find your maintanence cals eat a certain amount of cals say 2500 for a week see if you gain or loose any weight then add or subtract cals untill you do not loose or gain any weight. If you want to cut subtract 500 cals or 10/20% if you want to bulk add 500 cals or more.
You can use www.fitday.com to track your cals
words of wisdom would be to lift heavy do minimul cardio or atleast at first. Cutting takes time so dnt rush aim for a pound a week. Id say take any advice you ever see BUILT write as sound advice and have a read of my journal/chris russow and utopianhopes as were all cutting at the moment along with others
weight 202 - (bf around 14%)
Bench - 286
deadlift - new pr on the 23/12/06 190 kilo (430 pound)
squat - 264 ATF
200 pound at 10% bf by next summer
WOW thanks thats some great information and I was already planning on talking to built later. Very appreciated! thanks again
I completely agree with Hill. All I would add is cutting takes discipline. If you hit the right amount of cals the weight will come off. Most people do cardio so that they can eat more.