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  1. #1
    Registered User iwanttobebulk's Avatar
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    how many calories should i eat to cut down bf?

    how do you go about cutting? i mean, right now, im at 19% bf and i want it to come down to 10% so i can bulk up. Having said that, how many calories should i be eating? My BMR is 1783. Should i eat @ 2000cal per day? or how much should i eat? Im 5'8", 161lbs, 22yrs.
    Also, im gonna be eating high protein.
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  2. #2
    Former Fat-Ass and1_balla52's Avatar
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    Originally Posted by iwanttobebulk View Post
    how do you go about cutting? i mean, right now, im at 19% bf and i want it to come down to 10% so i can bulk up. Having said that, how many calories should i be eating? My BMR is 1783. Should i eat @ 2000cal per day? or how much should i eat? Im 5'8", 161lbs, 22yrs.
    Also, im gonna be eating high protein.
    Hate to break it to you man, but nobody is going to just set everything up for you. Read the stickies. Should you eat 2000 calories a day? Where are you getting your BMR numbers? What's your current routine like? Take your weightx15 that should be around maintenance, and reduce by 500, add in some cardio....and monitor your progress weekly. Thats just a basic idea....but again, youve got to read the stickies and set it up for yourself...everybody else has to. Good luck.
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    Brutal skin thinning igglesphan's Avatar
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    The most important thing is that you get started.... sooooo yea, try 2,000 calories to start. Monitor your progress for three weeks and then adjust accordingly.
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    Former Fat-Ass and1_balla52's Avatar
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    Originally Posted by igglesphan View Post
    The most important thing is that you get started.... sooooo yea, try 2,000 calories to start. Monitor your progress for three weeks and then adjust accordingly.
    I agree with this, but 2000 doesnt give him much room to adjust for a plateau though.
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    Originally Posted by iwanttobebulk View Post
    how do you go about cutting? i mean, right now, im at 19% bf and i want it to come down to 10% so i can bulk up. Having said that, how many calories should i be eating? My BMR is 1783. Should i eat @ 2000cal per day? or how much should i eat? Im 5'8", 161lbs, 22yrs.
    Also, im gonna be eating high protein.
    I'd consider going lower. 10x your body weight, or around 1600-1700 cals/day would be a good place to start imo.
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    Brutal skin thinning igglesphan's Avatar
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    Originally Posted by and1_balla52 View Post
    I agree with this, but 2000 doesnt give him much room to adjust for a plateau though.
    If you're suggesting 2,000 is too large of a deficit, then he should figure this out by the amount of weight he starts losing and adjust from there. If he hits a plateau, he'll either have to reduce calories further or increase activity... or a combination of the two.
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    Originally Posted by iwanttobebulk View Post
    how do you go about cutting? i mean, right now, im at 19% bf and i want it to come down to 10% so i can bulk up. Having said that, how many calories should i be eating? My BMR is 1783. Should i eat @ 2000cal per day? or how much should i eat? Im 5'8", 161lbs, 22yrs.
    Also, im gonna be eating high protein.
    First of all read up on the stickies. An easy estimate to start off with would be to multiply your weight times 15. Use this number as maintanance, then cut about 10 to 20% off that. That should give you a ballpark figure on where you want to be eating at. You need to look at the scale every week, and adjust your calories according to how much you are losing. To much, eat more, to little, eat less.
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  8. #8
    Registered User iwanttobebulk's Avatar
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    o cool. thnx guys. After reading all the comments, i thought of starting with 1900cals. I'll do this for about a week and see wassup. My current plan is to do like this.

    Mon - biceps, triceps, and low intensity cardio for 30-45min
    tue - legs, abs
    wed - chest and cardio
    thur - back, abs
    fri - shoulders and cardio

    My diet would consist--

    rice
    tuna
    egg
    almonds
    kidney beans
    wheat bread
    milk
    fruit
    When i add all these up, i get 180g of carbs, 198g of protein, 45g of fat. I dont eat tht much meat tho, but when i do, im gonna have to cut some of this.

    preworkout - superpumpmax
    post workout - whey protein

    By the way, since i wanna lose only 9%of bf, how many pounds is tht? 15lbs? 9% of 161(weight) = 15 Am i correct here? how long do u guys think it would take me to lose 9% of bf?
    Last edited by iwanttobebulk; 07-18-2011 at 01:46 PM.
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  9. #9
    KP is 10...out of 10 .aeterna's Avatar
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    im right exactly around the same stats

    lifting 3x a week (no cardio) puts us at around 2300 cals maintenance. personally id recommend eating around 2k for a week, and then slowly reduce - at least thats what im doing to preserve what little LBM i have
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  10. #10
    Registered User iwanttobebulk's Avatar
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    Originally Posted by .aeterna View Post
    im right exactly around the same stats

    lifting 3x a week (no cardio) puts us at around 2300 cals maintenance. personally id recommend eating around 2k for a week, and then slowly reduce - at least thats what im doing to preserve what little LBM i have
    yea thts wht i was thinking to start off with. Im gonna try tht and see wassup. thnx for the info bro.
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  11. #11
    Former Fat-Ass and1_balla52's Avatar
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    Originally Posted by igglesphan View Post
    If you're suggesting 2,000 is too large of a deficit, then he should figure this out by the amount of weight he starts losing and adjust from there. If he hits a plateau, he'll either have to reduce calories further or increase activity... or a combination of the two.
    Im just saying, he should eat more so that he has more wiggle room to adjust calories when things slow. I just would say that maintenance is weightx15. So for him....161x15=2415 calories...now, I know if you took off 500 calories for him, youd get about 1900, but I'm just saying he cant take his calories super low...I mean 1,500 would be the absolute minimum, but I really dont even think he should go below 1,800. I dont know, maybe I'm wrong. I just think it's better to keep calories high, and feed that hard earned muscle, and burn that fat off through cardio. Just my 2 cents.
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    KP is 10...out of 10 .aeterna's Avatar
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    Originally Posted by and1_balla52 View Post
    Im just saying, he should eat more so that he has more wiggle room to adjust calories when things slow. I just would say that maintenance is weightx15. So for him....161x15=2415 calories...now, I know if you took off 500 calories for him, youd get about 1900, but I'm just saying he cant take his calories super low...I mean 1,500 would be the absolute minimum, but I really dont even think he should go below 1,800. I dont know, maybe I'm wrong. I just think it's better to keep calories high, and feed that hard earned muscle, and burn that fat off through cardio. Just my 2 cents.
    listen to this guy, hes lost probably more weight than neone in this thread combined
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    Former Fat-Ass and1_balla52's Avatar
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    Originally Posted by .aeterna View Post
    listen to this guy, hes lost probably more weight than neone in this thread combined
    Thanks man. I'm not trying to say I know better than anyone, but I guess you could say I have a little expierience with this.
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    Registered User iwanttobebulk's Avatar
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    Originally Posted by and1_balla52 View Post
    Im just saying, he should eat more so that he has more wiggle room to adjust calories when things slow. I just would say that maintenance is weightx15. So for him....161x15=2415 calories...now, I know if you took off 500 calories for him, youd get about 1900, but I'm just saying he cant take his calories super low...I mean 1,500 would be the absolute minimum, but I really dont even think he should go below 1,800. I dont know, maybe I'm wrong. I just think it's better to keep calories high, and feed that hard earned muscle, and burn that fat off through cardio. Just my 2 cents.
    yea i reduced only 100 calories from my maintenance diet. I probably would taper it down as i go along, but not tht low like u said. Im gonna cut carbs little by little as well. thnx man.
    Also, im gonna stick with my muscle building workout for abt 2 weeks or so, and then start circuit training.
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    "5'8", 161lbs, 22yrs"

    In my opinion, given the stats above, I don't recommend dieting any to lose weight, or to bulk yet. IMO, you should work to maintain your existing weight, and put all your effort into the following:

    1) A good full body, compound-based, workout program. Read the stickied threads in the Exercise and Workout Program forums.

    2) A good meal plan, focusing on healthy foods with modest supplementation. Read the stickied threads in the Nutrition forum.

    I think after a few months of solid, consistent weight training, and continuing to eat healthy, you should then consider a slow bulk if you start reaching legit plateaus in strength increases. You look like you are starting to get on the right track. Good luck!
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    Registered User jinda628's Avatar
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    Originally Posted by Nick1971 View Post
    "5'8", 161lbs, 22yrs"

    In my opinion, given the stats above, I don't recommend dieting any to lose weight, or to bulk yet. IMO, you should work to maintain your existing weight, and put all your effort into the following:
    If he is as he said, with 19% BF, i guess his intent to cut is just the right move for now. But it should not take him so much time doing it since he is not really on the high side. Again, that's assuming his 19% is close to real.
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    id cut at 19%.
    Disabled lifter who never thought it would be strange or special to do so.

    Mission get relatively ripped. Plan being executed as we speak

    Mission look and be the part and inspire others to be and get fit....plan being executed as we speak
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    Registered User iwanttobebulk's Avatar
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    see, i did bulk up last yr but it went horribly wrong. After that i had to cut down, and did another bulk for 3months. And now, im cutting bck to 10% and again tryin to bulk up the right way.
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