Cutting

[Want2GetBig7]

My weight is 185 and i am 6'2 .

I want my body fat lower tho any information on how many calories to eat each day and what foods to eat would be appreciated

[Rodier21]

http://forum.bodybuilding.com/showth...hp?t=133163973

^will show you how many calories you need. As for food to eat, hit your macros and then fill the rest in with whatever. I personally eat more micronutrient dense food like grilled chicken, almonds, peanut butter, wheat bread and other stuff

[Want2GetBig7]

http://forum.bodybuilding.com/showth...hp?t=133163973

^will show you how many calories you need. As for food to eat, hit your macros and then fill the rest in with whatever. I personally eat more micronutrient dense food like grilled chicken, almonds, peanut butter, wheat bread and other stuff

thanks a lot man

[Want2GetBig7]

haha that threads a little confusing... ill try to work it out

[JakeDiesel]

^^^^ above confusing post is confusing.
Eat about 300-500 calories below maintenance (mine is about 1800, 400 below maintenance)
More cardio, maybe 20-30 mins at least 4 days a week, try everyday.
GREAT diet, eat helathy and progress will show quick.
continue to LIFT HARD, trust me, it will help to lower almost all BF%, your real goal shouldnt be in LBS, it should be in BF%.
best of luck!

[spiderman997]

I forgot I made this but just found it again. This puts it in pretty simple terms I think.

---------NOTE: MADE BY SPIDERMAN997---------


Cutting for Retards

Step One
Calculate your sedentary basal metabolic rate
http://www.exrx.net/Calculators/CalRequire.html

When calculating your activity levels, tell the calculator that you sit on your ass for the vasy majority of the day, and only get up to go to bed. This will give you more room for error. It should look something like this after you finish:

Those are my stats, and 2703 is the number of calories I burn sitting on my ass all day. I am going to eat that every day, and generate a calorie deficit by exercising. 'Exercising' is a very loose term, with this set up you really only have to avoud being a totally sedentary bastard.
Step Two
First we're going to get our weight training in order. If you are a total noob, do basic compound barbell training.
http://forum.bodybuilding.com/showth...hp?t=131379243
If you are an intermediate, do an upper lower, or an intermediate full body routine.
http://jcdfitness.com/2009/01/lyle-m...lking-routine/
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
Step Three
That's your weight training regime. Now we are going to burn 500 calories a day with some since easy LISS that you are going to do on your off days. Download google earth:
http://www.google.com/earth/index.html
Use the path tool to trace a 5 mile path around your house, in your town, in circles, wherever. Just chart out a 5 mile route that you really like that is scenic and not boring as hell. You are going to walk this path at a brisk pace on every off day to generate your deficit. Here's what it looks like when you finish:

That's what I walk every day. It looks like a gravy ladle but I don't give a damn.

Step Four
The only macronutrient that is pivotal is protein. You should strive to eat 1g of protein for every pound of bodyweight every day. On a small deficit, this is going to be enough to maintain a decent nitrogen balance and spare your muscle. Partitioning the carbs and fats is up to your discretion. Some like higher carbs because they perform better in the weight room, others like higher fats because they feel it gives them more satiety. Your choiche.
You should be able to lose at least 1lb a week with this plan unless you are some sort of retarded super hero.


Note: again this is made by spiderman997.