From bulk to cut diet help.

[Dallas_15]

Hey guys,

I have been bulking for some time now but have to cut down around May for my comp in September.

I haven't been measuring my food during bulk (e.g 1 cup of rice etc.) because I would just eat good food (clean bulk) and just lots of it.

Now that its coming close to cutting I am wanting to do a 2800cal diet up but am not really sure what the calorie and macro breakdown is for things like "x" amount of chicken breast = "x" amount of grams of P,F,C.

If any of you can help on making my diet up, or giving me some tips I would be very grateful.

If I had the money I would pay an experienced bodybuilder to help, but I am struggling as it is financially.

I am just trying to be prepared as possible. Thank you!!!

[bwelch1985]

get a digital food scale.

weigh everything you eat to the gram.

use fitday.com (or any such site or cell phone application) to log what you eat.

a good starting point for formulating your macros would be: 1-1.3g protein/lb bodyweight....20-30% of total kcals from fat....whatever's left from carbs. really, as long as protein is sufficient you can fill your remaining calories however you like.

aim to lose 1-2lbs/week.

gl.

[bumblebeegsxr]

write everything down. Everything you usually eat on a daily basis and the quantities. As well as the times you are eating them. Then after reading the labels for the foods youre eating and taking into consideration the serving amounts, you can do the math yourself.
1 gram protein = 4 calories
1 gram carbs = 4 calories
1 gram fat = 9 calories

good luck