Need Cutting advice... 1st time with Macros/Cal count-- Please Critique

[Dudeguyy]

Hey, this is the first time I've tried a cut where I've actually attempted to keep track of my macros and calories daily. I just made a rough average of what I eat on a daily basis... Not too far off a decent cutting plan, from what I understand. Before I start, though, I should mention that I'm 5'11", 182 lbs., and have a good deal of lean mass to begin with, since I've been lifting consistently for 4 years.

I used the BMR + the Harris Benedict equation to find my maintenance cals (1997.85 BMR x 1.55 = 3097 cals). From there, I subtracted 10% from my 3097 maintenance to get an approximate 2787 cals for cutting.

Here is my approximate food in a day from Fitday:

Food Name

Amount

Unit

Cals

Fat (g)

Carbs (g)

Prot (g)

Delete


Total

1,918

63.3

155.1

188.1

Protein supplement, powdered

500

3.2

44.0

70.0

Cereals, QUAKER, Quick Oats, Dry

223

4.1

40.9

8.2

Raisins

108

0.2

28.7

1.1

Egg, whole, boiled

232

15.9

1.7

18.8

Tuna, canned

186

1.3

0.0

40.8

Tuna, canned

100

1.0

0.0

22.0

Walnuts

185

18.5

3.9

4.3

Peanut butter

188

16.1

6.3

8.0

Banana, raw

105

0.4

27.0

1.3

Cheese, cottage

92

2.7

2.7

13.6



Total

1,918

63.3

155.1

188.1


Two things struck me as a bit off about the totals. First, the carbs seem a bit low at 155 g, but I suppose there are worse things then going low carb on a cut. Would 155 hinder progress though? Seems like its right in the middle, between going regular carbs and restricting to the point of ketosis.

Also, the total calories are too low by about 700. Is this too low? I'm currently on whey, fish oil, and multi-- just cycled of my creatine for the first time in a while. Thanks for any help, it's very much appreciated... it's not like these generic "Help me cut/bulk" threads get stale after a while or anything, right?

[Dudeguyy]

Bump

[igglesphan]

Calories look high to me... are you losing weight?

[Dudeguyy]

Calories look high to me... are you losing weight?

Actually brah I just started this cut today. I had a sh*t ton of nachos over the weekend (we made them for a game and I demolished the leftovers), and I decided I actually wanted to start a cut and take it seriously. Eating here at college is weird... I eat alot in the dorm, as our cafeteria is on our south campus (I live in north) and catching the shuttle/eating/shuttling back would take up some time. I will try that soon, but haven't yet. I haven't lost any weight since I just started, but I'd guess I'm at around 14-17% BF right now.

I just wondered, for those who were experienced counting macros and cals, if this general intake would be a good one for cutting down.

As an aside, I'm an Eagles fan too, and the D needs to step up. Letting Detroit back into a game late is unacceptable. Def take the W, but they gotta get better. Hopefully getting Stew back will help. Vick's looked good.

[pr0nstar]

Your Calories are very high for your weight/height.

I'm cutting at ~1.5k Cals with ~40/20/40% trying to consume at least 150g of Protein / day.

[turbo0995]

You are pretty close to what I am in size. I am 5'10" and 173lbs (started 180lbs). My caloric intake is 2200cal a day, 48fats, 220carbs, 220 proteins.

But I also lead a pretty active lifestyle. I work on my feet 40+hours a week, lift6-7 days a week, do cardio, plus just active in general. I think 2000cal/day should be good for a cut for you, or something close to it.


You are taking in 29% of your calories from fats, try to limit those down to 20%. Fats are 9cal/gram, carbs and proteins are 4cal/gram. So if you are doing 2000cal, you should only have 44-45grams of fats! So probably drop the walnuts...

Should be this:
fats: 44grams
carbs: 200g
protein: 200g


Yes your carbs are too low.

[igglesphan]

I just wondered, for those who were experienced counting macros and cals, if this general intake would be a good one for cutting down.

I said it seems high because maintenance (to maintain the same weight) is roughly 14 x your body weight. Subtract 500 cals per day from that per day and you'd get around 2,000 cals per day to lose 1lb per week. The only way to know for sure is to just try it... monitor it for a few weeks and then adjust accordingly.

As an aside, I'm an Eagles fan too, and the D needs to step up. Letting Detroit back into a game late is unacceptable. Def take the W, but they gotta get better. Hopefully getting Stew back will help. Vick's looked good.

They're a different squad without Bradley in there... he's cleared to play next week, so we'll see what happens. Although Vick looks good, he isn't a long term solution imo... it's extremely important to find out whether Kolb is a long term solution though!

[Dudeguyy]

Thanks for the help guys. From what you've said, I've gathered my cals are about right, if a little low, the carbs are a bit low, and fats are just a tad high. I'll try to adjust a bit. This does not however mean I'm not still open to suggestions. Anybody got any more advice, hit me with it. I'm hoping for a real good cut this go around.

I could add a piece of whole wheat bread or two in there, or a bowl of healthy cereal to up the carbs. Any other good foods you guys would recommend?

I love Bradley, btw. I'm pleasantly surprised with Nate Allen. Quentin needs to pick it up, and I guess Samuel and Hobbs have done OK as starting CB's, but they could up their play too. I'm a big Dimitri Patterson fan, and I can stomach Joselio Hanson when he's not screwing up. The LB's have been thusfar unimpressive, I'd like to see more also out of Sims, the shark in the water.

[Dudeguyy]

Bump.