My cut starts now...

[bradleytjohnson]

I've been bulking since February and I hate my body right now, so I want to cut for the first time and get as low as possible!

Any advice?

My diet today...

4 Whey protein shakes for breakfast
worked out
ate a turkey sandwich with whole wheat bread extra turkey and mayo (I can't eat it without mayo...)
3 cups of pasta, it did not have enriched wheat in it but it was a white wheat.
1 date cause I saw it on the counter lol

Let's say I eat like this regularly is that going to allow me to lose weight? I want to lose about 25 pounds by my birthday, that's how much weight I've gained so far.

[dunit94]

Nutrition sticky.....read them

[eloblivion]

I've been bulking since February and I hate my body right now, so I want to cut for the first time and get as low as possible!

Any advice?

My diet today...

4 Whey protein shakes for breakfast
worked out
ate a turkey sandwich with whole wheat bread extra turkey and mayo (I can't eat it without mayo...)
3 cups of pasta, it did not have enriched wheat in it but it was a white wheat.
1 date cause I saw it on the counter lol

Let's say I eat like this regularly is that going to allow me to lose weight? I want to lose about 25 pounds by my birthday, that's how much weight I've gained so far.

Your diet is poor...

Nutrition sticky.....read them

[bradleytjohnson]

I'm goin for <1500 a day how is my diet poor?

[Shankapotamus]

The others answered it, but I want to add that there's no reason to lose ALL of the weight you gained during the bulk as some of it is muscle. You need to do ALOT of reading.

Edit: <1500 a day is stupid and unnecessary. It's unsustainable and makes macros difficult to hit. That's how it's poor.

[saltydoggy]

I decided to start cutting today as well I did some research. heres some general nutrition info I've found

Maintenance calories subtract 15% - 20%
I'm 190 lbs so I decided to do a 500 cal deficit with the goal to lose 1-1.5lbs per week but you will be much lower in cal deficit, unless you want to lose muscle mass.

I couldn't figure out macros by grams but this percentage system seemed to be around what I calculated

Proteins: 50%
Cals: 20%
Fats: 30%

refeed at maintnance calories with this percentage for macros (this is for someone who is 190lbs)
Protein: 50
Carbs: 35
Fats: 15 (around 50 grams)

the fatter you are the less refeeds you should do and the leaner you become, refeed more often.

Hopefully this cuts out some of the work for you.

[bradleytjohnson]

The others answered it, but I want to add that there's no reason to lose ALL of the weight you gained during the bulk as some of it is muscle. You need to do ALOT of reading.

I know I just want to get around in the 130 region, I want to be more cut then when I was when I started lifting.
I don't think I need to do any reading lol...

[DarthInvadeHer]

Mmmm all dem micronutrients...













...not...

[bradleytjohnson]

I decided to start cutting today as well I did some research. heres some general nutrition info I've found

Maintenance calories subtract 15% - 20%
I'm 190 lbs so I decided to do a 500 cal deficit with the goal to lose 1-1.5lbs per week but you will be much lower in cal deficit, unless you want to lose muscle mass.

I couldn't figure out macros by grams but this percentage system seemed to be around what I calculated

Proteins: 50%
Cals: 20%
Fats: 30%

refeed at maintnance calories with this percentage for macros (this is for someone who is 190lbs)
Protein: 50
Carbs: 35
Fats: 15 (around 50 grams)

the fatter you are the less refeeds you should do and the leaner you become, refeed more often.

Hopefully this cuts out some of the work for you.

I'm totally lost in your post bro... I've talked to several very cut people and they all say just to lower your daily caloric needs by 500 for a 1-2 pounds lost a week.

[bradleytjohnson]

Mmmm all dem micronutrients...













...not...

I'm not sure what you mean by this but I do take a daily vitamin?

[DarthInvadeHer]

I'm not sure what you mean by this but I do take a daily vitamin?

You should get in some fruits and veggies.

[Shankapotamus]

Look, OP, don't argue. Just take the advice and read the stickies in Losing Fat and Nutrition. Once you have a true diet plan that consists of macros rather than "wheat brerad, chicken breast, pasta... etc etc", come back and have people look it over.

[elijahb13]

I'm totally lost in your post bro... I've talked to several very cut people and they all say just to lower your daily caloric needs by 500 for a 1-2 pounds lost a week.

this.. kinda. That low of a calorie goal and lack of variety in food sources will lead to a miserable diet that will be difficult to sustain.

[bradleytjohnson]

You should get in some fruits and veggies.

Oh I did I ate two handfuls of spinach since that's basically no calories I didnt include it.

[bradleytjohnson]

this.. kinda. That low of a calorie goal and lack of variety in food sources will lead to a miserable diet that will be difficult to sustain.

I'm not eating this every day lmao... I just wanted to know if what I ate today was okay.

[saltydoggy]

I guess it depends on your goal. My concerns for my cut is losing too much muscle mass, losing too much strength, hitting plateaus, etc. If someones maintenance calories were 1500 it would be hard on the body to drop it down 500 cals. Pretty much every one is different, so find out what works the best for you. As far as refeeds, I've read that it could possibly prevent plateaus during a cut, tricking your body into kick starting the weight loss. and macro's are there so your feeding your body the right way. Alot of people wonder why they "seeing results" but there macros are out of whack. in the end just find out whats perfect for your body. theres plenty of information out there, even on this forum. Stickied... in the nutrition section.

[bradleytjohnson]

Look, OP, don't argue. Just take the advice and read the stickies in Losing Fat and Nutrition. Once you have a true diet plan that consists of macros rather than "wheat brerad, chicken breast, pasta... etc etc", come back and have people look it over.

I'm not looking for a diet plan.

Is what I ate today okay for a diet. Tomorrow I wont be eating pasta I'll probably have rice or something...

[Shankapotamus]

I guess it depends on your goal. My concerns for my cut is losing too much muscle mass, losing too much strength, hitting plateaus, etc. If someones maintenance calories were 1500 it would be hard on the body to drop it down 500 cals. Pretty much every one is different, so find out what works the best for you. As far as refeeds, I've read that it could possibly prevent plateaus during a cut, tricking your body into kick starting the weight loss. and macro's are there so your feeding your body the right way. Alot of people wonder why they "seeing results" but there macros are out of whack.

People overestimate muscle loss. The simple truth is that people are so surprised at how little of them is left after dropping 100 lbs of fat so they assume they must have lost muscle.

You won't come out looking like Arnold after your first cut.

[nlite2000]

The others answered it, but I want to add that there's no reason to lose ALL of the weight you gained during the bulk as some of it is muscle. You need to do ALOT of reading.

Edit: <1500 a day is stupid and unnecessary. It's unsustainable and makes macros difficult to hit. That's how it's poor.

Well, the guy is 5'4". You're 6'2. So... you know, do the math. He's eating his bw X10. That's cutting harder than I like to, but it's hardly a "dangerous crash diet!"


Anyway, that diet is poor because there are no vegetables and 4 protein shakes, whose calories could be better spent on like food and stuff.

[elijahb13]

Let's say I eat like this regularly is that going to allow me to lose weight? .

uhhhh...

All I will say is that 15 minutes of reading the stickies will save you weeks/months of frustration, trying to diet without a basic understanding of nutrition.

[bradleytjohnson]

Well, the guy is 5'4". You're 6'2. So... you know, do the math. He's eating his bw X10. That's cutting harder than I like to, but it's hardly a "dangerous crash diet!"


Anyway, that diet is poor because there are no vegetables and 4 protein shakes, whose calories could be better spent on like food and stuff.

I just said I ate 2 handfulls of spinach................... I can't get my protein any other way, and I'm still lifting so I'm going to try to reach 154g of protein a day.

[dennis727]

I just said I ate 2 handfulls of spinach................... I can't get my protein any other way, and I'm still lifting so I'm going to try to reach 154g of protein a day.

Why can't you get your protein from other sources?

[bradleytjohnson]

Because I'm 17 I can't eat a carton of eggs a day my mom would kill me.

I had turkey and ground beef as well, just not that much.

[nlite2000]

I just said I ate 2 handfulls of spinach................... I can't get my protein any other way, and I'm still lifting so I'm going to try to reach 154g of protein a day.

I'm sure you'd do fine on 75-100g of protein a day.

[bradleytjohnson]

I'm sure you'd do fine on 75-100g of protein a day.

The stickys say to still eat 1g of protein per pound though???

[snakeman07]

The stickys say to still eat 1g of protein per pound though???

1g protein per LBM if your cutting.

[Phil9]

4 Whey protein shakes for breakfast

Uhhh, why?