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View Full Version : Lowering calories on cut diet- will rep.



ctoles
03-21-2010, 09:29 AM
I have been following at 3000 calorie cut diet for the past month and half. I am going to reduce my calorie intake to 2750 per day. I am currently 220 lbs. and would not mind loosing 5 extra lbs, but no more than that. I am def. trying to preserve as much muscle as possible. The Scivation cut diet is what im following, do you think this is an appropriate amount of calories to shed some extra fat? I think I'm around 14% bf now, trying to get down to 10%. Im taking in around 120 g's carbs, 294 g's protein, 94 g's fat. I may lower the carbs down to 50-60 because I'm having a reefed meal every third night.
I lift heavy 5x week and do low intensity cardio in the A.M on empty stomach for 45min -1 hour.
Currently stacking lean xtreme+dialene 4x, multi, & whey.

Thanks,

TheBadMan
03-21-2010, 09:42 AM
Great progress dude! Are you trying to get down to 10% or just lose 5lbs though?

rich503
03-21-2010, 09:48 AM
Well, any decrease in caloric intake will lead to weight loss. Cutting 250 kcals per day is not much of a cut so it may take a while to see the results. Theoretically, you will have maximum preservation of muscle since you are doing it slowly. You will likely have to make a much more significant cut (another 500 kcals per day) soon as I think your fat loss will stagnate quickly.

Monitor the scale, the mirror, and the calipers each week. Make changes accordingly. That is the ONLY way to see what the "right" diet for you is going to be.

ctoles
03-21-2010, 09:48 AM
Im trying to get down to 10%, just dont want to get under 210lbs.

TheBadMan
03-21-2010, 10:00 AM
If you're 220lbs then 10lbs of pure fat loss would get you down to approx 10%BF at 210lbs so the key thing would be making sure you don't lose any LBM in the process as there isn't much 'room' to manoeuvre.

That said, it's def achievable to go from 14% to 10%BF without losing much muscle/strength at all. If you've been cutting on 3000 then cutting further to 2750 should be fine. It's still plenty of food to fuel your workouts and meet nutritional needs.