How many calories to get ripped?

[kingb123]

I am lifting upper body 2 times a week, lower body twice a week, and cardio twice a week. I am eating tons of protein (weigh 143 and am 5'11 with about 18 % BF). How much should I eat to decrease that BF? Thanks, B

[Steveo31]

I think I heard somewhere 20x your Bw or something. Maybe that was for bulking... I dunno.

[PODNickerz]

Don't forget to do cardio too

[kingb123]

I'm doing HIIT twice a week. 20 times my BW would be 2900. Could that be right? Right now I'm eating about 2000 (before I was only getting 1700). That would be a serious increase.

[Big H]

Originally posted by kingb123
I am lifting upper body 2 times a week, lower body twice a week, and cardio twice a week. I am eating tons of protein (weigh 143 and am 5'11 with about 18 % BF). How much should I eat to decrease that BF? Thanks, B

Find out your BMR and use the Harris-Benedict formula.

[kingb123]

Ok- it's 1750 should I eat that amount? More? Less? How exactly do I cut?

[Kaos503]

Originally posted by Steveo31
I think I heard somewhere 20x your Bw or something. Maybe that was for bulking... I dunno.

No, 20x is for bulking. 13x is best for cutting.

http://www.room42.com/nutrition/basal.shtml

^Bookmark it. Very useful site.

[kingb123]

Ok thanks. So let me get this straight. If I wanna cut, I should eat 13 x my body weight in calories and keep up my current lifting and cardio routine. Is that right?