Good Carb/Fat/Protein split for cutting athlete?

[rhodesb11]

Ok, so i'm trying to cut now. I'm 6'9" 285lbs around 14-16% bf. Trying to get to 265 and 12% by March 15th. I want to take in around 3000 cals a day. Just not sure what my protein, fat, carb ratio should be and exactly when i should be eating. Here's my training routine:

10am-11am:cardio session mon-fri

2pm-3:30pm:shooting and footwork drills(basketball) M,W,F. Plyometrics on tue, thurs

7pm-8:30pm:Weight training mon-fri

A big issue I'm having is not knowing how many calories i burn daily...especially at my size.

Taking muliti, optimum shake 3x daily, Xtend and BCAA bulk mix during both morning cardio and eve weights, glutamine, and NO Xplode before weights.

Basically I'm just looking for a good ratio on my nutrition(carbs/fat/protein) and when I should take in each of those based on my workouts. I'd also like some help on finding out roughly how many cals I burn a day so i can set a guideline on calorie intake. Thanks in advance!

 

[Bnatural]

How many calories in a day do you currently eat?
How many of those calories come from carbs?

 

[rhodesb11]

Well, I just started cutting about a week ago. I was eating around 4500cals a day with tons of carbs. I eat around 3500 a day now. I'm sure i burn 4000 on a daily basis. Carb intake now is pretty much Dextrose in my post workout shake in morning for cardio and pwo in eve after weights. Also pre wo(about 45 min prior) weights I'll eat some oats or banana with my shake. I'm trying to keep carbs low but I also know i need them for energy/endurance. Also, I just started taking 20g of BCAA's a day, 9g of citr malate, 6g beta al, and 15g glutamine/day. From what i understand, BCAA's, protein, glutamine, and citr malate are better absorbed with carbs pwo right? Thats a lot of supps to take in at once. Should i drink my BCAA's intra wo with gatorade for better absorbtion?...then pwo take dextrose, protein, glut, and citr? Just not sure when to take them...or the carbs. I'm trying to do this right the first time. I need to drop bf% while still perfoming at a high level. I've got a tryout that could change my life in 3 months. I need to be on point. Thanks in advance for any info!

 

[Bnatural]

Wow, thats a lot in that post.

1st, limit the dextrose to pwo only, from what I read it looks like you are consuming that a few times a day.
2. I prefer apples pre-workout, generally 1.5hrs before a workout with a moderate amount of protein.
3. No, bcaa's and the like should not be consumed with whole protein sources, and are not better absorbed with other aminos. 9g of cit mal is quite a bit, almost too much.
4. Too many fast burning carbs in your diet, regardless of what others may try to push on you, fast burning carbs are generally crap, keep it to post workout only. you can sip on bcaa's during your workout, but leave out the gatorade.

 

[rhodesb11]

Wow, thats a lot in that post.

1st, limit the dextrose to pwo only, from what I read it looks like you are consuming that a few times a day.
2. I prefer apples pre-workout, generally 1.5hrs before a workout with a moderate amount of protein.
3. No, bcaa's and the like should not be consumed with whole protein sources, and are not better absorbed with other aminos. 9g of cit mal is quite a bit, almost too much.
4. Too many fast burning carbs in your diet, regardless of what others may try to push on you, fast burning carbs are generally crap, keep it to post workout only. you can sip on bcaa's during your workout, but leave out the gatorade.

I'm taking the dextrose post cardio w/protein(in morning) and same post weights(evening). Is that fine or should i only take the dextrose post weights?
If i'm doing the cardio on an empty stomach should I drink the BCAA's intra wo or before my workout? Right now I'm taking bcaa's when I wake up, on the way to the gym.

 

[Bnatural]

The bcaa's will be beneficial as you have them, sipped on the way to gym to do cardio. I wouldn't do dextrose after the cardio. Have a solid meal or a protein shake, then a solid meal 1hr later, depending on the time you have.