I need to cut!

[lcon12]

I am 5' 8" 148. I would like to loose about 10 lbs and cut. I am VERY new to this so any help is appreciated. I do weight training about 4 days a week. I have slowed down on my cardio due to an injury. Here is what I eat in a typical day

B:
3 egg whites
1/2 c oatmeal

S: protein bar (after workout)

L:
grilled chicken
salad
sugar free/fat free dressing

S: rice cake with 1 T of pb

D:
lean meat
veggies

*I also have an animal cracker a couple times a day . . . (toddler)

[nondualism]

I am 5' 8" 148. I would like to loose about 10 lbs and cut. I am VERY new to this so any help is appreciated. I do weight training about 4 days a week. I have slowed down on my cardio due to an injury. Here is what I eat in a typical day

B:
3 egg whites
1/2 c oatmeal

S: protein bar (after workout)

L:
grilled chicken
salad
sugar free/fat free dressing

S: rice cake with 1 T of pb

D:
lean meat
veggies

*I also have an animal cracker a couple times a day . . . (toddler)

Great. We're not going to do your math for you though, so .... total calories? Total macros? What are your calories required for maintenance?

[TrueBDB]

You have a couple options.

Mentally tell yourself to eat less and exercise more, track your weight and see what happens.

Or...you can learn about BMR and count calories. It takes more work but it should allow you to plan better and track progress more scientifically. Basically you should know beforehand what you are gonna do will work.

I recommend reading the stickies in the Nutrition forum.

[nobbygymblog]

5ft8 and 148 pounds I cant imagine you need to cut for too long

Nobby

[lcon12]

Great. We're not going to do your math for you though, so .... total calories? Total macros? What are your calories required for maintenance?

I will calculate my total calories and macros for my eating today. My maintenance looks to be 2200 calories. How do I know what my macros should be if I'm trying to lower my body fat %? Thanks for your help!

[SideSteal]

I will calculate my total calories and macros for my eating today. My maintenance looks to be 2200 calories. How do I know what my macros should be if I'm trying to lower my body fat %? Thanks for your help!

1 - 1.5g/lb lean mass in protein
.4-.5 g/lb in dietary fats
fill the rest with carbs to meet your caloric goal

[nondualism]

1 - 1.5g/lb lean mass in protein
.4-.5 g/lb in dietary fats
fill the rest with carbs to meet your caloric goal

Actually, you can shoot for 1g/lb Lean mass and forget any other macro except to get below your maintenance by about 500 cals to start.

[SideSteal]

Actually, you can shoot for 1g/lb Lean mass and forget any other macro except to get below your maintenance by about 500 cals to start.

Too many people neglect dietary fats. They're healthy for you and shouldn't be ignored.