cutting diet,. how much fat

[rmatic1]

im currently on a diet to maintain muscle and lose body fat . i think i lost about 2-3 percent very fast, but im getting kinda worried, i used to have a eating disorder and im sacred i might go over board.
I weigh 140 lbs, and im wondering, what is a normal amount of fat one shoudl consume on a diet like the one im on?

[lochick87]

For a cutting diet I do 10x body weight for calories, but I'm a female. So about 12x bodyweight should be good. I do and a lot of other people do 40/40/20. So 140 x 12 = 1680 calories broken down into 40% protein and carbs = 672 calories from protein and 672 from carbs and then 20% from fat which = 336.

[TheSupaKorean]

^^ great advice there. I usually used about a 40/30/30 when i was cutting. Just make sure the fats your getting are from healthy sources like..
nuts
fish oil
natty pb
olive oil
flax oil
flax seeds
salmon

Be careful since you've had eating disorders in the past not to go overboard with lowering cals.

[rmatic1]

thanks, i guess i eat around 12x my weight, and low carbs, is burning 150 calories on the tred (plus i lift) enough, im not sure how many i should try to burn on the cardio.

[NaturalMsO]

I use a different approach:

I cycle my carbs (three low days, one high day) and adjust total caloric intake accordingly. I keep my protein pretty high, regardless of how I manipulate carbs and fat.

Overall, for cutting I use a 30/50/20 (carbs/protein/fat). I don't recommend this ratio for everyone; this is just what works for me.

Everyone is different. Experiment around and find what works best for you. Bodybuilding is a lot of trial and error, and you learn about yourself as you go - that's half the fun!

Good luck,
NaturalMsO

[Monti]

Originally posted by TheSupaKorean
^^ great advice there. I usually used about a 40/30/30 when i was cutting. Just make sure the fats your getting are from healthy sources like..
nuts
fish oil
natty pb
olive oil
flax oil
flax seeds
salmon

Be careful since you've had eating disorders in the past not to go overboard with lowering cals.

Bump, keep to the good unsaturated fats, and away from the bad saturated ones.

[NaturalMsO]

Did someone say they use a 40/40/20 ratio ... for cutting? :-o

[rmatic1]

another question

im trying to lose body fat like i said, i eat around 1400-1500 callries, lift and do cardio daily , will i eventually plateou in losing fat, cause its comming off very nicely, but will it slow down in which ill have to adjust my diet even more?

[NaturalMsO]

That is very likely, yes.

NaturalMsO

[lochick87]

Originally posted by NaturalMsO
Did someone say they use a 40/40/20 ratio ... for cutting? :-o

Yes, I did. And I've seen some other people do it as well, it has worked very good for me. Maybe b/c I'm only 16 and my metabolism is high but yes, I did say that.

[NaturalMsO]

lochick87:

It's always interesting how totally different methods work so well for different people. Your 40/40/20 diet that you use for cutting is one that I use for bulking.

You're right, age and metabolism definitely play a factor on how nutrients are absorbed and utilized. I know if I tried to diet/cut on 40 percent carbs, I'd be very unsuccessful. Personally, I'm somewhat carb sensitive (which can actually be a good thing in bodybuilding), and I don't need many carbs - even to grow.

Good luck,
NaturalMsO

[lochick87]

Originally posted by NaturalMsO
lochick87:

It's always interesting how totally different methods work so well for different people. Your 40/40/20 diet that you use for cutting is one that I use for bulking.

You're right, age and metabolism definitely play a factor on how nutrients are absorbed and utilized. I know if I tried to diet/cut on 40 percent carbs, I'd be very unsuccessful. Personally, I'm somewhat carb sensitive (which can actually be a good thing in bodybuilding), and I don't need many carbs - even to grow.

Good luck,
NaturalMsO

Thank you! I have done a 40/40/20 before and am doing it again. I might experiment though with a 50/35/15 depending how this goes for me. I can never get enough fat in though...

[rmatic1]

not sure if anyone read my other post, but my diet has really taken a tole on me, ive been very edgy and iritable and looking kinda pale, so today i had a bagel. What im asking, is i want to up my carbs back to 200, but still be on a cutting diet, will this work? (ido cardio everyday) , if i eat around 200 carbs a day, and do cardio at night , lets say i eat around 1600 cals a day, will burning off 300-350 cals a night (+ i lift regularly) help me stay lean?

[lochick87]

Originally posted by rmatic1
not sure if anyone read my other post, but my diet has really taken a tole on me, ive been very edgy and iritable and looking kinda pale, so today i had a bagel. What im asking, is i want to up my carbs back to 200, but still be on a cutting diet, will this work? (ido cardio everyday) , if i eat around 200 carbs a day, and do cardio at night , lets say i eat around 1600 cals a day, will burning off 300-350 cals a night (+ i lift regularly) help me stay lean?

I think 200g would be a bit much, I weigh 149 and take in around 120g a day. And cardio everyday might seem like it's a good thing, but I would stick to 3-5 days a week depending on your method used(like HIIT, etc.).

[lochick87]

Originally posted by rmatic1
another question

im trying to lose body fat like i said, i eat around 1400-1500 callries, lift and do cardio daily , will i eventually plateou in losing fat, cause its comming off very nicely, but will it slow down in which ill have to adjust my diet even more?

Most likely, it will. Because your body will get used to you taking in the 1400 calories and it will try to maintain homeostasis(whoa, I do remember bio lectures lol ) When you do seem to plateu, maybe change your percentages. Like a 50/35/15, or whatever you want.

[NaturalMsO]

lochick87:

Getting enough good fats in your diet is actually quite simple: natural peanut butter, salmon, flaxseeds (or flaxseed oil), etc.

rmatic1:

The only way to know for sure if 200 grams of carbs will be too much for you is to try it. Everyone is different - some could consume 200 grams of carbs and still lose weight; others would get fat from it. No one else can really accurately tell you what to eat. You have to experiement and find what works best for yourself.

Good luck,
NaturalMsO

[rmatic1]

yea thats true, last year when i was bulking, i ate at least 500 carbs a day, bagels, pb/j's , heros , everything, and i was in good shape, had a lil bit of fat, but thats what comes with bulking.

Im finding that 120 grams of carbs for some reason is to little for me, not sure why but it affects my mood and everything. Im not trying to lose weight, or gain weight, im fine just maintaining at this point. Even with 200 carbs, i woudlent eat more then 2000 calories a day, most likely around 1400-1600.

[NaturalMsO]

rmatic1:

Now I'm confused. Your original post in this thread stated that you're currently on a cutting/dieting phase to maintain muscle mass and lose body fat. In your previous post, you stated that you didn't want to gain or lose weight. So which is it?

If you're trying to lose body fat - as you stated in your original post - and you think the carbs are too low (mood swings, decreased energy levels, etc.), try cycling your carbs - three low days, one high day. This works very well for me (and tons of other people).

Good luck,
NaturalMsO

[lochick87]

Originally posted by NaturalMsO
rmatic1:

If you're trying to lose body fat - as you stated in your original post - and you think the carbs are too low (mood swings, decreased energy levels, etc.), try cycling your carbs - three low days, one high day. This works very well for me (and tons of other people).

Good luck,
NaturalMsO

How many grams do you take in for your low and high days? j/c...

[NaturalMsO]

lochick87:

I'm currently consuming approximately 60-70 grams on low days and 140-150 grams on high days.

NaturalMsO

[lochick87]

Originally posted by NaturalMsO
lochick87:

I'm currently consuming approximately 60-70 grams on low days and 140-150 grams on high days.

NaturalMsO

I think I might try that. So 2 low, one high. And this works for you?

[as0l0]

3 low, 1 high

[rmatic1]

well the thing is this, i want to lose body fat, but if i have to sacrifice like getting to 7 percent, from like 9/10 percent so i can eat carbs then im fine doing .Know what i mean

[lochick87]

Originally posted by as0l0
3 low, 1 high

oops! Sorry, my mistake.

[NaturalMsO]

Yes, three low, one high. I see someone already answered for me, thanks! LOL

If you decide to try it, let me know how it goes.

Good luck,
NaturalMsO