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View Full Version : First Post on Cutting Need help/opinions = )



senfing
06-20-2014, 08:26 AM
Quick Summery 5' 10" 160LBs (Came from 230)

Diet consist of:
Breakfast 3 Eggs w/4-5 Whites little Cheese
Lunch Chicken Breast, Greens
Dinner Usually a large protein and 1-2 medium sides.
Coffee/Water Only
1-2 Apples and 1-2 Bananas Per Day

Averaging around 2400 Calories a day-

Guessing I'm around 20% to 22% BF? What would I need to do, or cut out and potential length of time to get to 10%?

7038421
7038431

BetaBetch
06-20-2014, 10:37 AM
Hey Bro
There's no need to 'stay away' from any food. As long as it fits your macro's.
First thing to do is to read the sticky's in the nutrition section, figure out your macro's.
Second thing to do is track all your food in myfitnesspal or any other food app on your smarthphone.
Good luck!

senfing
06-20-2014, 11:09 AM
Hey Bro
There's no need to 'stay away' from any food. As long as it fits your macro's.
First thing to do is to read the sticky's in the nutrition section, figure out your macro's.
Second thing to do is track all your food in myfitnesspal or any other food app on your smarthphone.
Good luck!

So it looks like my BMR is 1608 based on KatchMc. based on 21% BF with a 1.5 AF so... =2412 So I got this, now trying to figure out what my macro's should look like?

So is 2412 my daily max OR main and 10-20% less if cutting? Correct?

senfing
06-20-2014, 11:52 AM
How does everyone feel about the IIFYM Calc... I'm showing the following for cutting at 20% Good start?

IIFYM
CARBS PRO FAT FIBER CALORIES
GRAMS per day 159 160 64 32 - 40 1852
GRAMS per meal 53 53.3 21.3 11 - 13 617

senfing
06-20-2014, 01:11 PM
So how do I figure out my percents or? Should this be moved over to nutrition?

senfing
06-22-2014, 06:45 AM
Bump for some replies... Thanks in advance.

JF1513
06-22-2014, 02:31 PM
So how do I figure out my percents or? Should this be moved over to nutrition?
Eh, some people do percentages, others (including myself) don't. I personally shoot for getting about 1 gram of protein (some will argue you can go even lower than that) and .4-.5 grams of fat per lb. of LBM during a cut. Just track your caloric intake and make sure it's lower than 2400, which is apparently your maintenance (probably not a 100% precise estimate so feel free to adjust your caloric intake if your progress is too slow) and consume an adequate amount of protein and fat, and you'll be fine. Get into the habit of weighing and tracking everything you eat, which presumably you are since you claimed in your original post that you were following a precise diet and consuming ~2400 calories per day.

How long till 10% - The correct answer? It always takes longer than you expect it will.....

uMiron
06-22-2014, 02:53 PM
Follow the IIFYM calculator.