Cutting Diet check

[vikz4]

Stats - 5'9, 160lbs, 17% BF
GOAL - 10% BF

2059 cals
206g carbs - 40%
178g protein -35%
58g fat - 25%

Refeed day - every friday
2559 cals
350ish/g carbs
160g protein
Fats low as possible
Cheat meal included on this day, any sort of takeout.

Carb sources - oats, weetabix, pancakes(pwo), rice, baby new potatoes.

Protein sources - whey, chicken, fish, eggs, beef

Fat sources - mainly comes from extras from carb n protein foods

Any constructive criticsm is much appreciated want to do this cut right n shed some fat to start my clean bulk. Thankyou!

[AlwaysTryin]

Why you using ratios?

[vikz4]

Whats wrong with ratios?
Not exactly using ratios
Just thought ide give then iam actualy eating 1.1g/lb protein, 25% fats and the rest to carbs

[justin0202]

Hey man why are you going low on fats? These types of fats are good for you. Your cutting I personally wouldn't eat take out once a week unless I was doing a bulk. You need to up your fats. And ratios seriously don't use then.

[vikz4]

Hey man why are you going low on fats? These types of fats are good for you. Your cutting I personally wouldn't eat take out once a week unless I was doing a bulk. You need to up your fats. And ratios seriously don't use then.

Is 58g fats on a cut low??
Whats the deal with ratios ? No ones telling me lol??

[WunSen]

if you cut to 10% now trust me youll resemble an auschwitz survivor... put on another 10ibs of muscle before cutting so low

[justin0202]

Is 58g fats on a cut low??
Whats the deal with ratios ? No ones telling me lol??

Have you read emmas sticky bro?

[justin0202]

I would start out with 190 grams protein 80 grams of fat and 165grams of carbs
I used higher base for protein and .6 for fats. Then rest to carbs. Your intake with 1.5 activity is 2506 and with 15% calorie deficit your looking at 2130. Also dude you need your micros as well. Anything else

[nmc109]

Is 58g fats on a cut low??
Whats the deal with ratios ? No ones telling me lol??

Ratios are irrelevant, mainly because someone my size would be ridiculously deficient in macros if I went by a generic 40/40/20 split. The post above was a good example, basically you are going to want to hit around 1g protein per pound (this is higher than the recommended .8g per pound of lbm but sufficient protein becomes even more important when you're cutting) and about .5g of fat per pound. Guys can drop their fat intake during a cut if its for a short period of time but i would recommend keeping it higher or else you're Gona feel all kinds of sh*t. Then you can just fill the remaining calories with whatever you like (carbs, protein, fats..all the good stuff).

Hope that answered the ratios question! =)

[vikz4]

if you cut to 10% now trust me youll resemble an auschwitz survivor... put on another 10ibs of muscle before cutting so low

Im 17% BF and unconfortable with my body.

Id rather be skinny n ripped then clean bulk than skinny fat n clean bulk.

[vikz4]

Ratios are irrelevant, mainly because someone my size would be ridiculously deficient in macros if I went by a generic 40/40/20 split. The post above was a good example, basically you are going to want to hit around 1g protein per pound (this is higher than the recommended .8g per pound of lbm but sufficient protein becomes even more important when you're cutting) and about .5g of fat per pound. Guys can drop their fat intake during a cut if its for a short period of time but i would recommend keeping it higher or else you're Gona feel all kinds of sh*t. Then you can just fill the remaining calories with whatever you like (carbs, protein, fats..all the good stuff).

Hope that answered the ratios question! =)

And thanks

[justin0202]

And thanks

I did your calculations dude, not everyone at all is just going to do the math for u like I did and recommend you doing that. I didn't use ratios. Make sure if your doing a cut when u probably should b doing a bulk then cut (take longer but you'll look even better). But your heads set for a cut so I'd rather see u keep your muscle then lose it on a cut. Make sure your losing 1 pound per week! If your losing to much weight eat more, you may have to adjust depending on empirical findings.
Good luck

[vikz4]

I did your calculations dude, not everyone at all is just going to do the math for u like I did and recommend you doing that. I didn't use ratios. Make sure if your doing a cut when u probably should b doing a bulk then cut (take longer but you'll look even better). But your heads set for a cut so I'd rather see u keep your muscle then lose it on a cut. Make sure your losing 1 pound per week! If your losing to much weight eat more, you may have to adjust depending on empirical findings.
Good luck

Thanks alot for taking your time out to help. Repd

[mh22]

I would start out with 190 grams protein 80 grams of fat and 165grams of carbs
I used higher base for protein and .6 for fats. Then rest to carbs. Your intake with 1.5 activity is 2506 and with 15% calorie deficit your looking at 2130. Also dude you need your micros as well. Anything else

Your original post made perfect sense and macros were good-not sure why people are saying different.Cheat meals are fine as long as they fit your macros that day
Do you do high fat/low carb on your rest days?

[justin0202]

Your original post made perfect sense and macros were good-not sure why people are saying different.Cheat meals are fine as long as they fit your macros that day
Do you do high fat/low carb on your rest days?

I stick to same intake every day. Always make sure you get your macros in for the day. On rest days if you do cardio then make sure you eat a little more so you dont go over your calories. Like tonight hockeys on so I no ill be eating extra calories today, so ill just do cardio to counter how much surplus calories ill be taking in for the day. Cheers and thanks for the positive feed back man.

[mh22]

^I meant to say OP's original post macros were ok...not sure why I quoted you

[justin0202]

^I meant to say OP's original post macros were ok...not sure why I quoted you

he needed more fats in his diet.

[WonderPug]

^I meant to say OP's original post macros were ok.

His diet was deficient in fat.

[mh22]

His diet was deficient in fat.

He can get his fats in on rest days

[WonderPug]

He can get his fats in on rest days

Why consume a deficient diet on days one exercise?

[mh22]

Why consume a deficient diet on days one exercise?

I do high carb/low fat Mon-Friday (workout days) and high fat/low carb Sat&Sun for my rest days. Keep protein1g/bw. Refeed every Friday.
Works for me-I'm seeing progress. Might work him too. But everyone's different I guess.

[justin0202]

I do high carb/low fat Mon-Friday (workout days) and high fat/low carb Sat&Sun for my rest days. Keep protein1g/bw. Refeed every Friday.
Works for me-I'm seeing progress. Might work him too. But everyone's different I guess.

youd probably get better results man if you stuck to getting your macros in every day. not 50 fats this day and 110 the next day.

try it

[mh22]

^Why would I stop doing something that's working really good for me?

[justin0202]

^Why would I stop doing something that's working really good for me?

do as you want im not here to force you to do anything. All im saying is for better results I would personally up the fats.

[ironwill2008]

He can get his fats in on rest days

Don't do ^^^^ this, OP. Eat your macros/calories to sufficiency every day. Adequate dietary fat intake isn't 'optional;' it's essential.




The human body has been proven to function better when it's properly fueled at all times.