Help with cut

[Strach2k]

Hi guys I'm very new to all this.. 34 6ft2 and 245 pounds was 277 at Christmas but started running then joined the gym I've started fierce 5 but I need to cut.. The calc says 2200 is my daily intake so if I take 500 cals off that it's 1700 what percentage of that should be protein? And how can I post pics to find out my total body fat %?

I can't post links as my post count but il happily send someone them if thats an option? Any help is appreciated thankyou

[clwhoops44]

You can post pics in your bodyspace (profile) and have members look there. There is a forum at the top of the "Losing Fat" section specifically for BF% estimates. You're going to be told to eat 0.7 or more grams of protein per pound of body weight, so about 170 grams or better.

[Hooverville]

At your size 1700 is way too low. If you are staying active I would stick with the 2200 for three weeks and see if you lose. You don’t want to crash yourself.

[Strach2k]

Ok so stick to 2200 cals and make at least 170g of that protein? I'm currently working out 3 days a week as per fierce 5 and trying to do 20-30 mins cardio after working out

[BS57]

At your size 1700 is way too low. If you are staying active I would stick with the 2200 for three weeks and see if you lose.

^ Agreed

ETA:

Read this OP: https://forum.bodybuilding.com/showt...hp?t=173439001

[reignman76]

I’m 6’2” and started off at 245 lbs. I’m 235 now after 6 weeks. I’m on 2300 calories a day but thinking about going up to 2400 on Monday.

Really though all you can do is experiment. Every person is different. I say do 2300 or 2400 a day and weigh in every morning. Ignore the first week as it’s pretty chaotic due to water weight loss as you lower your glycogen stores. Take the rolling average of your weight loss and see where it is. I’d say at your height and weight you can lose about 1.5 lbs a week and not have to worry about muscle loss. Adjust up or down by 100 calories a day every week until your weight loss is between 1.0-1.5 lbs per week.

I use the app “happy scale”. It’s free to use and is pretty cool for tracking weight loss. You can pay for added features but they aren’t needed....