Am I cutting right?

[wlw314]

I'm 6'0" 195lbs and roughly 12% body fat. Trying to get to 185 and 7% body fat.
This is my eating plan for cutting fat.
3,500 Calories
45% Protein (393g)
20% Carbs (175g)
35% Fat (136g)
I'm playing beach volleyball (2's) for 4 hours a day and do powerlift 5x5's at night. Is this a good calorie count/break down? What should I tweak to make it work better?

[magician27]

you dont need more than 200 grams protein

[DGMan99]

393g protein!???!?!!!?!????


What you should "tweak to make it better" is stopping the usage of macro ratios and reading the stickies.

[magician27]

393g protein!???!?!!!?!????

i think kai greene is eating less than that

[unplugged]

No, you are not I am sorry but that diet is ridiculous and not in a good way. Wayyyyyyy too high on the protein as magician said as well and you could probably afford to drop fats a bit as well. 1g protein and .4-.5g fats per pound of body weight will suffice so that'd be around 200g protein and 90-100g fats fill rest with carbs. Also 3500 calories to cut seems mighty high but at your activity level it might be optimal but all that protein and extra fat is doing you no good especially with your active lifestyle those calories are much better put to quality carbs

[wlw314]

Well right now I'm eating 3,000 calories and I'm still hungry after every time I eat.
280g Carbs
230g Protein
50g Fat

Thank you guys for your thoughts and opinions, but no offense, I was looking for more experienced advice. For those of you saying I don't need more than 200g protein, I've pretty much been eating that my whole life just in meat alone, without intentionally trying or working out. For those who say that's too many calories... Playing competitive 2's beach volleyball can burn anywhere from 400-500 calories an hour. So that's 1,600-2,000 calories from volleyball alone. Add my basic metabolic rate of 2,100 plus the fact that I'm still weight lifting on top of that, 3500 seems like if anything it would be too low. But maybe that's just me.

[Jcart159]

Thank you guys for your thoughts and opinions, but no offense, I was looking for more experienced advice.

You were given great advice though?

Just because you have always eaten 200g of protein, doesn't make eating nearly 400g a day make any logical sense.

How fast are you currently losing weight on 3500 calories? The scale will be your most accurate identifier if that is too little or not enough.

Also, using macro ratios is outdated, maybe that's why you think consuming ~400g a day makes sense? I don't know.

[gbullock32]

Well right now I'm eating 3,000 calories and I'm still hungry after every time I eat.
280g Carbs
230g Protein
50g Fat

Thank you guys for your thoughts and opinions, but no offense, I was looking for more experienced advice. For those of you saying I don't need more than 200g protein, I've pretty much been eating that my whole life just in meat alone, without intentionally trying or working out. For those who say that's too many calories... Playing competitive 2's beach volleyball can burn anywhere from 400-500 calories an hour. So that's 1,600-2,000 calories from volleyball alone. Add my basic metabolic rate of 2,100 plus the fact that I'm still weight lifting on top of that, 3500 seems like if anything it would be too low. But maybe that's just me.

Fat intake is stupid low, and you were given good advice; it wasn't advice you wanted though was it? You just wanted affirmation.

[desslok]

Start with the sticky on calculating calories and macros.

[ironwill2008]

Well right now I'm eating 3,000 calories and I'm still hungry after every time I eat.
280g Carbs
230g Protein
50g Fat

Thank you guys for your thoughts and opinions, but no offense, I was looking for more experienced advice. For those of you saying I don't need more than 200g protein, I've pretty much been eating that my whole life just in meat alone, without intentionally trying or working out. For those who say that's too many calories... Playing competitive 2's beach volleyball can burn anywhere from 400-500 calories an hour. So that's 1,600-2,000 calories from volleyball alone. Add my basic metabolic rate of 2,100 plus the fact that I'm still weight lifting on top of that, 3500 seems like if anything it would be too low. But maybe that's just me.

Even a blind squirrel will find a nut once in a while.

[unplugged]

Well right now I'm eating 3,000 calories and I'm still hungry after every time I eat.
280g Carbs
230g Protein
50g Fat

Thank you guys for your thoughts and opinions, but no offense, I was looking for more experienced advice. For those of you saying I don't need more than 200g protein, I've pretty much been eating that my whole life just in meat alone, without intentionally trying or working out. For those who say that's too many calories... Playing competitive 2's beach volleyball can burn anywhere from 400-500 calories an hour. So that's 1,600-2,000 calories from volleyball alone. Add my basic metabolic rate of 2,100 plus the fact that I'm still weight lifting on top of that, 3500 seems like if anything it would be too low. But maybe that's just me.

More experienced advice??? You come on here and ask for input, were told by myself and other knowledgeable members that your protein intake was overkill and retarded and then just say we are wrong and ignore us? Boy that is some attitude to be displaying and good luck on anyone taking you seriously from here on out. Also we never said it was too many calories but stated that some of those protein calories would be better put to use as carbs as you said yourself beach volleyball is very energy consuming. In any case 400g of protein for your stats is retarded and if you can't see that then you need to seriously do some more research and as someone else had said read the stickies!!

[wlw314]

I have read quite a bit of different forums and articles. The body building world provided many different articles from universities where they could not prove that kidnies were at a greater risk or that the excess protein stored as fat is a significant amount enough to prohibit weight loss. Also, studies have shown that when Carbs are kept lower, the body will turn to amino acids for the next source of energy (I.e. Proteins).
On the other hand, other nutritionalists have stated that only 60-80grams of protein are necessary to achieve a healthy lifestyle and anything more puts you at a much higher risk of cancer. But these researches are based upon the average person. I'm 6'0" weigh 195, have a very fast metabolism, and would say that I have much more muscle than the average person. So that's why my thoughts are kind of torn on who is right and what not.

My apologies to those that took my comment the wrong way, I didn't mean to insult any of you. I was just looking for advice from someone who has done that kind of diet to hear their opinion. I know a lot of people that say don't eat too much protein, but they aren't generally the big gainers. I know someone who has done pretty much my exact plan that I listed and he is 5'6" 155 and shredded.

I'm not just some guy that walked into this, I've done quite a bit of research on these subjects. I just wanted people to respond to my diet and lifestyle specifically, not someone else's.

[bigswolelite]

That kind of protein intake is only recommended/beneficial for geared lifters. Even then it's possibly excessive. They have a better ability to process and utilize that much protein. For the average guy, like most of us, following the science makes the most sense.

If what you are doing works, keep going for it. But I know for me, when I found out I could get the same results on less protein, I was happy. I found a level that was good for my body and that's what I try to maintain. Carbs are cheaper and taste better IMO.

[DGMan99]

Even a blind squirrel will find a nut once in a while.

Words of wisdom right here folks! Not sure if OP will be smart or willing enough to comprehend.

[unplugged]

I have read quite a bit of different forums and articles. The body building world provided many different articles from universities where they could not prove that kidnies were at a greater risk or that the excess protein stored as fat is a significant amount enough to prohibit weight loss. Also, studies have shown that when Carbs are kept lower, the body will turn to amino acids for the next source of energy (I.e. Proteins).
On the other hand, other nutritionalists have stated that only 60-80grams of protein are necessary to achieve a healthy lifestyle and anything more puts you at a much higher risk of cancer. But these researches are based upon the average person. I'm 6'0" weigh 195, have a very fast metabolism, and would say that I have much more muscle than the average person. So that's why my thoughts are kind of torn on who is right and what not.

My apologies to those that took my comment the wrong way, I didn't mean to insult any of you. I was just looking for advice from someone who has done that kind of diet to hear their opinion. I know a lot of people that say don't eat too much protein, but they aren't generally the big gainers. I know someone who has done pretty much my exact plan that I listed and he is 5'6" 155 and shredded.

I'm not just some guy that walked into this, I've done quite a bit of research on these subjects. I just wanted people to respond to my diet and lifestyle specifically, not someone else's.

I apologize as well as I did not intend for my comment to come across as arrogant or rude. Regardless if you are feeling/performing well with that much protein then do what makes you happy but I was just trying to say that carbs would suit your highly active lifestyle better. In the end it's your body and the choice is yours so do what you see fit

[Pungiish]

I have read quite a bit of different forums and articles. The body building world provided many different articles from universities where they could not prove that kidnies were at a greater risk or that the excess protein stored as fat is a significant amount enough to prohibit weight loss. Also, studies have shown that when Carbs are kept lower, the body will turn to amino acids for the next source of energy (I.e. Proteins).
On the other hand, other nutritionalists have stated that only 60-80grams of protein are necessary to achieve a healthy lifestyle and anything more puts you at a much higher risk of cancer. But these researches are based upon the average person. I'm 6'0" weigh 195, have a very fast metabolism, and would say that I have much more muscle than the average person. So that's why my thoughts are kind of torn on who is right and what not.

My apologies to those that took my comment the wrong way, I didn't mean to insult any of you. I was just looking for advice from someone who has done that kind of diet to hear their opinion. I know a lot of people that say don't eat too much protein, but they aren't generally the big gainers. I know someone who has done pretty much my exact plan that I listed and he is 5'6" 155 and shredded.

I'm not just some guy that walked into this, I've done quite a bit of research on these subjects. I just wanted people to respond to my diet and lifestyle specifically, not someone else's.

He is 155 and shredded?brb gonna hop on this diet plan,thats kinda my goal srs











Not srs











Semi srs

[wlw314]

Words of wisdom right here folks! Not sure if OP will be smart or willing enough to comprehend.

Uncalled for.

I guess I should rephrase my question. Has anyone ever tried a diet this high in protein before and if so, what happened? Did you gain weight, lose fat, just poop out all the excess protein or what? I'm looking for advice from someone who has had a high protein diet before because I've tried lower protein diets with more carbs and little fats and that just doesn't seem to be working.

[dipatel13]

Uncalled for.

I guess I should rephrase my question. Has anyone ever tried a diet this high in protein before and if so, what happened? Did you gain weight, lose fat, just poop out all the excess protein or what? I'm looking for advice from someone who has had a high protein diet before because I've tried lower protein diets with more carbs and little fats and that just doesn't seem to be working.

What exactly do you mean by this?

[wlw314]

What exactly do you mean by this?

That my body weight or percentage never changed significantly. And if I tried to eat less calories I ended up being hungry all the time.

[Jcart159]

Uncalled for.

I guess I should rephrase my question. Has anyone ever tried a diet this high in protein before and if so, what happened? Did you gain weight, lose fat, just poop out all the excess protein or what? I'm looking for advice from someone who has had a high protein diet before because I've tried lower protein diets with more carbs and little fats and that just doesn't seem to be working.

Gaining weight and losing fat are both moreso determined by energy balance, and les so determined by macros.

[MetilHed]

Well right now I'm eating 3,000 calories and I'm still hungry after every time I eat.
280g Carbs
230g Protein
50g Fat

Thank you guys for your thoughts and opinions, but no offense, I was looking for more experienced advice. For those of you saying I don't need more than 200g protein, I've pretty much been eating that my whole life just in meat alone, without intentionally trying or working out. For those who say that's too many calories... Playing competitive 2's beach volleyball can burn anywhere from 400-500 calories an hour. So that's 1,600-2,000 calories from volleyball alone. Add my basic metabolic rate of 2,100 plus the fact that I'm still weight lifting on top of that, 3500 seems like if anything it would be too low. But maybe that's just me.

I'm surprised someone who obviously knows as much as you would even need anyone else's experienced advice. You've obviously got a handle on what you need to do.


Math on the other hand . . . . stay in school OP.

Well right now I'm eating 3,000 calories and I'm still hungry after every time I eat.
280g Carbs 1120 cals
230g Protein 920 cals
50g Fat 450 cals

2490 cals

[MetilHed]

. . . . and little fats and that just doesn't seem to be working.

That my body weight or percentage never changed significantly. And if I tried to eat less calories I ended up being hungry all the time.

Try more fat.

[wlw314]

Math on the other hand . . . . stay in school OP.



2490 cals[/QUOTE]

Got me on that one, that's supposed to be 380g gram. My bad. The rest of the time I usually eat raw carrots or broccoli to fill my stomach.

So you're saying I should try a higher fat and carb and lower protein instead of what I had suggested?

[desslok]

Uncalled for.

I guess I should rephrase my question. Has anyone ever tried a diet this high in protein before and if so, what happened? Did you gain weight, lose fat, just poop out all the excess protein or what? I'm looking for advice from someone who has had a high protein diet before because I've tried lower protein diets with more carbs and little fats and that just doesn't seem to be working.

If you want anecdotal, i have always had better luck gaining muscle on a bulk, and retaining muscle/strength on a cut with higher protein intake, more around 1.5-2 gm/ lb lbm. But it kind of depends. Since carbs are protein sparing, on a bulk you can gwt away with less. Also as I progressed over the years and I stopped gaining muscle as fast, it didn't seem to matter so much as no matter what I did I could only gain so much muscle per month, so now my protein intake is probably around 1- 1.2 gm/lb just because of the foods I enjoy.