An intermediate lifter needs an advice

[Ditto666head]

Hello Guys,

Im 26 years male with 3 years training. My starting weight was 120lbs

My current stats are:
180 lbs at 18% body fat at 5'5

I've never done a cutting cycle before but i started dieting this week to shred some fat because i really got bored from not having 6 packs and muscle saturations.

My current diet is
100 carbs
50 fats
200 protein

I train for 5 days, each day one muscle except for thursdays, i play Bi's and Tri's

Based on my pictures, do i really need to cut? Is my diet is going fine? Are my workout program good?

[Vandeman17]

1650 is far too aggressive of a cut. Slow and steady to where you are losing like 2-3 lbs per month. As for your program, from the little you shared, it sounds far from optimal. I would get on a good intermediate program and not one you create yourself

[Nurko1]

Hello Guys,

Im 26 years male with 3 years training. My starting weight was 120lbs

My current stats are:
180 lbs at 18% body fat at 5'5

I've never done a cutting cycle before but i started dieting this week to shred some fat because i really got bored from not having 6 packs and muscle saturations.

My current diet is
100 carbs
50 fats
200 protein

I train for 5 days, each day one muscle except for thursdays, i play Bi's and Tri's

Based on my pictures, do i really need to cut? Is my diet is going fine? Are my workout program good?

Pick up a jumping rope on off days for 20-30 minutes depending on how fast can you jump ( the faster you can do it the shorter and better the workout will be,look up HIT). Cut 500 cal from your daily diet . Viola, you will get steady results.

For something more in detail, you will need to provide exactly training and exact macros/cal.

[Ditto666head]

1650 is far too aggressive of a cut. Slow and steady to where you are losing like 2-3 lbs per month. As for your program, from the little you shared, it sounds far from optimal. I would get on a good intermediate program and not one you create yourself

Thank you for your reply man.
My training program that i'm using got it from the internet. My gym coach is really unhelpful unless you use steroids and i'm a natural lifter.

My routine is like this:

Sat: Chest and abs
Sun: Legs and calves
Mon: Shoulders and abs
Tue: off
Wed: Back & abs
Thur: Arms
Fri: Off

Should i up my diet to 2000 calories? and what about that routine?
I really would appreciate some help...

[Ditto666head]

Pick up a jumping rope on off days for 20-30 minutes depending on how fast can you jump ( the faster you can do it the shorter and better the workout will be,look up HIT). Cut 500 cal from your daily diet . Viola, you will get steady results.

For something more in detail, you will need to provide exactly training and exact macros/cal.

My routine is like this:

Sat: Chest and abs
Sun: Legs and calves
Mon: Shoulders and abs
Tue: off
Wed: Back & abs
Thur: Arms
Fri: Off

Macros: 1700 calories
I eat chickens, tuna, broccolis, whey gold standards for proteins.
Almonds, veggies and eggs for fats
Bannana and rice for carbs ( ~ 70 g)

[Nurko1]

My routine is like this:

Sat: Chest and abs
Sun: Legs and calves
Mon: Shoulders and abs
Tue: off
Wed: Back & abs
Thur: Arms
Fri: Off

Macros: 1700 calories
I eat chickens, tuna, broccolis, whey gold standards for proteins.
Almonds, veggies and eggs for fats
Bannana and rice for carbs ( ~ 70 g)

In my opinion that is way to low in calories for your weight even to mantain muscule ...not sure if you are doing compound movements in your splits , but I suggest you reorganize your training with 3x compound movement 3x isolation 4x a week , 3x a week abs workout with conditioning training meaning jumping rope or any type of HIT on your of days ... Keep your calories in atleast 2500 range to mantain muscule mass

[JCubb12]

Without knowing your TDEE it is hard to say an exact number of calories you should shoot for. 2000 is great for someone who's TDEE is 2500, but not so good for someone who's TDEE is 3500. I think with your BF level, you would be okay cutting at a >500 deficit for a couple weeks, but you definitely want to adjust it to =500 or less less after a couple weeks of hard cutting.

Also your fats could be a little higher.

[Ditto666head]

In my opinion that is way to low in calories for your weight even to mantain muscule ...not sure if you are doing compound movements in your splits , but I suggest you reorganize your training with 3x compound movement 3x isolation 4x a week , 3x a week abs workout with conditioning training meaning jumping rope or any type of HIT on your of days ... Keep your calories in atleast 2500 range to mantain muscule mass

I made inbody test today and i found that my basal metabolic rate is 1783 kcal...so i will pump the calories up to 2500.
The analysis showed also that i have a good measurment of muscle fat analysis (D shape which refers to athletic body). Most of the fat is stored in my belly (~9 kg).

All i need now is a good workout routine.

[Ditto666head]

Without knowing your TDEE it is hard to say an exact number of calories you should shoot for. 2000 is great for someone who's TDEE is 2500, but not so good for someone who's TDEE is 3500. I think with your BF level, you would be okay cutting at a >500 deficit for a couple weeks, but you definitely want to adjust it to =500 or less less after a couple weeks of hard cutting.

Also your fats could be a little higher.

I made inbody test today and i found that my BMR is 1783 kcal. so i think i will pump up the calories to 2500.

All i need now is a good routine