How should I cut?

[johnd090]

What would a good diet be to help me cut? I am at 17%bf and do not know what to do.

[AdamWW]

What would a good diet be to help me cut? I am at 17%bf and do not know what to do.

Go to an online TDEE calculator to find your Maintenance Calorie Estimate.

This value will give you a ballbark (if you don't already know it) of how many calories you need to maintain weight.

From this, set minimum grams for fats and protein to:

Protein > .7g / lb
Fat > .4g / lb

For the remaining calories, you can consume more fats, proteins, or carbs, based on preference (Fat is 9 calories per gram, protein and carbs have 4).

Finally, subtract about 300-500 calories from the TDEE number you were given, and use that as your 'cutting calories'.

Track your weight loss using an average 7-day number, targeting about 1lb loss per week, depending on how quickly you feel like dropping weight. A 500-calorie daily deficit should yield 1lb loss per week or so.

[johnd090]

Go to an online TDEE calculator to find your Maintenance Calorie Estimate.

This value will give you a ballbark (if you don't already know it) of how many calories you need to maintain weight.

From this, set minimum grams for fats and protein to:

Protein > .7g / lb
Fat > .4g / lb

For the remaining calories, you can consume more fats, proteins, or carbs, based on preference (Fat is 9 calories per gram, protein and carbs have 4).

Finally, subtract about 300-500 calories from the TDEE number you were given, and use that as your 'cutting calories'.

Track your weight loss using an average 7-day number, targeting about 1lb loss per week, depending on how quickly you feel like dropping weight. A 500-calorie daily deficit should yield 1lb loss per week or so.

Thanks so much for that info. 1LBS is a good amount to lose a week. I guess that will help minimize muscle loss. So whilst I am cutting I will not gain muscle but will only lose fat.

[BrunoC93]

It depends what your cutting.

If your cutting paper, usually scissors.

Carpet, a Stanley knife.

Body fat. Use your brain and eat less than what you burn. Belive it or not but that's the miracle answer you've herd a 1000 times so stop looking for a different answer and shut the F*** up and do the work. It is not rocket science.

[johnd090]

It depends what your cutting.

If your cutting paper, usually scissors.

Carpet, a Stanley knife.

Body fat. Use your brain and eat less than what you burn. Belive it or not but that's the miracle answer you've herd a 1000 times so stop looking for a different answer and shut the F*** up and do the work. It is not rocket science.

Harsh but okay.