Wanting to Cut..

[burke]

I need some advice on cutting... I have been bulking now since last January... this sort of got interupted during football however even during the season I managed to lift twice a week and continue to eat alot. Now currently I am 5'8 about 170. (see pictures) I want to cut basically so my abs come through and I know alot of you will probbably say at 170 keep bulking however I want to cut to get low bodyfat and have my abs and then I want to began clean bulking again to maintain my leanness. My question is about calories... currently I will probbably be lifting 3-5 times a week and I will try to do cardio about 5 times a week maybe more based on what you think. For starters should I eat at my BMR and take it from there... or should I eat a little above my BMR? Also tips on diet would be appreciated... obviously low fat high protein but other tips would be nice. Also how long and how much do you think I should cut for some nice defenition based on these pics... thanks.

http://i16.photobucket.com/albums/b48/jlb1389/me2.jpg

http://i16.photobucket.com/albums/b48/jlb1389/me1.jpg

http://i16.photobucket.com/albums/b4...ictures035.jpg

[\S/]

Originally Posted by burke

I know alot of you will probbably say at 170 keep bulking however I want to cut to get low bodyfat and have my abs and then I want to began clean bulking again to maintain my leanness. My question is about calories... currently I will probbably be lifting 3-5 times a week and I will try to do cardio about 5 times a week maybe more based on what you think. Also tips on diet would be appreciated...

I think you should be bulking but here's some advice about diets:

Now here's how you figure out your required cals (2 step process):
http://www.bmi-calculator.net/bmr-calculator/
Now that you have your BMR, use this next link to figure out your required cals.
http://www.bmi-calculator.net/bmr-ca...dict-equation/

For cutting, I suggest -200 cals. For bulking, I suggest +200 cals.
At least 1.5g of protein per lb of bodyweight.
At least 20% of your calories should come from healthy fats.
Carbs are up to you, I recommend keeping starchy carbs @ breakfast, PreWorkout, and Post-Post Workout.
I recommend P+C+F in every meal except preWO (P+C), immediate post workout (P+C), and bedtime (P+F).
Drink at least 1 gallon of pure water a day.

[burke]

Wait so your saying -200 cals from your BMR for cutting...?? also your second link doesn't work.

[.Shen]

here's the link
http://www.bmi-calculator.net/bmr-ca...dict-equation/

I think he means -/+ 200cals from your daily required cals, which you can find with the above link

[burke]

So... after doing all that out my BMR is about 1800.. after figuring out my maitence it came out to be about 2790... now if i -200 it would be...

2590 calories a day

what about if i subtracted 500 to a total of 2290... would that be to much?

[DavidKH]

eat 2200 on workout days
2000 on cardio only days
1800 on no exercise days

[\S/]

Originally Posted by burke

So... after doing all that out my BMR is about 1800.. after figuring out my maitence it came out to be about 2790... now if i -200 it would be...

2590 calories a day

what about if i subtracted 500 to a total of 2290... would that be to much?

I wouldn't go below 2290. If you want, you could eat 2590 cals on workout days, and 2290 cals on non-workout days.

[burke]

Thanks alot guys... quick question... does anyone have any like sample diets or pre-written diets for cutting with high protein as the focus... I know that I have to eat high protein low fats etc... i'm just kind of unsure what foods to eat when and how much calories are in each etc. Any help I would appreciate... thanks.

[burke]

bump anyone?

[.Shen]

to check cals for each food:

http://www.bodybuilding.com/fun/nutrient.htm
http://www.fitday.com/

[burke]

thanks... just curious do as anyone know where i can find sample cutting diets that focus on high protein etc. with the foods and times... just to use for an example to make my own.

[teufelhundenjwa]

2500 calorie
Meal #1
Food Item Quantity Cal Pro Carb Fat (g)
shredded wheat cereal 1.5 cups 216 5.4 50.1 2.1
Fat free ("super skim") milk 2 cups 200 20 28 0
grapefruit 1/2 large 46 0.6 11.9 0.1
Meal #1 Subtotals: 462 26 90 2.2
Meal #2
Food Item Quantity Cal Pro Carb Fat (g)
oatmeal, quaker oats 2/3 cup 200 10 36 4
egg whites (scrambled) 4 68 14 1.8 0
egg, whole (scrambled) 1 75 6.3 0.6 5
banana 1 medium 105 1.2 26.7 0.6
Meal #2 subtotals: 448 31.5 65.1 9.6
Meal #3
Food Item Quantity Cal Pro Carb Fat (g)
brown rice 1 cup 154 4 35 0
chicken breast 4 oz 196 35.1 0 5. 1
broccoli 1 cup 46 4.6 8.6 0.4
meal #3 subtotals: 396 43.7 43.6 5.5
Meal #4
Food Item Quantity Cal Pro Carb Fat (g)
salmon 4 oz 206 28.8 0 5. 8
green beans 6 oz 50 2 12 0
Baked potato 6 oz 157 3.3 36.7 0.2
meal #4 subtotals: 413 34.1 48.7 6
Meal #5
Food Item Quantity Cal Pro Carb Fat (g)
beef, extra lean sirloin 5 oz 286 43 0 11.3
asparagus 10 spears 40 4 6 0
yams 4 oz 120 2.6 27.3 0.2
meal #5 subtotals: 446 49.6 33.3 11.5
Meal #6
Food Item Quantity Cal Pro Carb Fat (g)
tuna, water packed 4 oz 120 26 0 1
light italian dressing 3 tbsp 12 0 3 0
Large mixed green salad 2.0 cups 40 0 10 0
pita, whole wheat 1 pita 170 6 35 2
meal #6 subtotals: 342 32 48 3

Totals 2507 216.9 328.7 37.8

2300 calorie
Meal #1
Food Item Quantity Cal Pro Carb Fat (g)
barley flakes hot cereal 2/3 cup 220 8 51 2
egg whites (scrambled) 6 102 21 1.8 0
egg, whole (scrambled) 1 75 6.3 0.6 5
grapefruit 1/2 large 46 0.6 11.9 0.1
Meal #1 Subtotals: 443 35.9 65.3 7.1
Meal #2
Food Item Quantity Cal Pro Carb Fat (g)
oatmeal, quaker oats 1cup 300 15 48 6
egg whites (scrambled) 4 68 14 1.8 0
egg, whole (scrambled) 1 75 6.3 0.6 5
Meal #2 subtotals: 443 35.3 50.4 11
Meal #3
Food Item Quantity Cal Pro Carb Fat (g)
brown rice 1 cup 154 4 35 0
chicken breast 4 oz 196 35.1 0 5. 1
broccoli 1 cup 46 4.6 8.6 0.4
meal #3 subtotals: 396 43.7 43.6 5.5
Meal #4
Food Item Quantity Cal Pro Carb Fat (g)
beef, extra lean sirloin 5 oz 286 43 0 11.3
asparagus 10 spears 40 4 6 0
yams 4 oz 120 2.6 27.3 0.2
meal #4 subtotals: 446 49.6 33.3 11.5
Meal #5
Food Item Quantity Cal Pro Carb Fat (g)
salmon 4 oz 206 28.8 0 9. 2
green beans 6 oz 50 2 12 0
Baked potato 4 oz 105 2.2 24.5 0.1
meal #5 subtotals: 361 33 36.5 9.3
Meal #6
Food Item Quantity Cal Pro Carb Fat (g)
tuna, water packed 6 oz 180 39 0 1.5
light italian dressing 3 tbsp 12 0 3 0
Large mixed green salad 2.0 cups 40 0 10 0
meal #6 subtotals: 232 39 13 1.5

Totals 2321 236.5 242.1 45.9



2200 calorie
Meal #1
Food Item Quantity Cal Pro Carb Fat (g)
oatmeal, quaker oats 3/4 cup 225 11.3 36 4.5
egg whites (scrambled) 6 102 21 1.8 0
egg, whole (scrambled) 1 75 6.3 0.6 5
grapefruit 1/2 large 46 0.6 11.9 0.1
Meal #1 Subtotals: 448 39.2 50.3 9.6
Meal #2
Food Item Quantity Cal Pro Carb Fat (g)
oatmeal, quaker oats 3/4 cup 225 11.3 36 4.5
egg whites (scrambled) 6 102 21 1.8 0
egg, whole (scrambled) 1 75 6.3 0.6 5
Meal #2 subtotals: 402 38.6 38.4 9.5
Meal #3
Food Item Quantity Cal Pro Carb Fat (g)
yams 5 oz 150 3.2 34 0.2
chicken breast 4 oz 196 35.1 0 5.1
broccoli 1 cup 46 4.6 8.6 0.4
meal #3 subtotals: 392 42.9 42.6 5.7
Meal #4
Food Item Quantity Cal Pro Carb Fat (g)
beef, extra lean sirloin 5 oz 286 43 0 11.3
asparagus 10 spears 40 4 6 0
meal #4 subtotals: 326 47 6 11.3
Meal #5
Food Item Quantity Cal Pro Carb Fat (g)
salmon 5 oz 257 34.5 0 11.5
green beans 6 oz 50 2 12 0
flaxseed oil (supplement) 1/2 tbsp 65 0 0 7
meal #5 subtotals: 372 36.5 12 18.5
Meal #6
Food Item Quantity Cal Pro Carb Fat (g)
tuna, water packed 6 oz 180 39 0 1.5
light italian dressing 3 tbsp 12 0 3 0
Large mixed green salad 2.0 cups 40 0 10 0
flaxseed oil (supplement) 1/2 tbsp 65 0 0 7
meal #6 subtotals: 297 39 13 8.5

Totals 2237 243.2 162.3 63.1

My format didn't come out right. If you can't understand this let me know and I'll email a copy to you. Hope this helps.

[burke]

hey man thanks... if you could actully send me a copy of it through email (JLB1389@comcast.net) id really appreciate it.

[teufelhundenjwa]

It's been sent. Let me know if I can help with anything else. Good luck.