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12-22-2007, 12:40 PM
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| Registered User   | need help on creating a cut diet?? i have no clue how to make a cut diet? i lift 5 days a week, cardio 3 days a week which burns 800 cals each day and krav magna "mma" 3 days a week im 6"2 210lbs 16%bf my goal is 6"2 192 8%BF any suggestions or help guys??????? |
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12-23-2007, 02:28 AM
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| Fat kid at heart   | Quote:
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12-27-2007, 04:03 AM
| #3 | |
| Registered User  | Quote:
MMA means you are burning at least 500cals per 30 min...depending on your sessions-- Each weight lifting session, is probably about 3-400 calories a day... So in total activity---you are burning about 5k cals a week...just a rough guess You BMR (depending on your J.O.B.) is around 2-3K cals a day. 21K total MR a week--best case. So total burn per week is around 25-35K a week-- Your activity levels are perfect, but your diet is obviously out of wack or you would already be ripped...thus I recommend you go to a 3K-3.5K caks/day diet at 40% carbs/30% protien/30% fat--good fat! The very basics of nutritional macro levels! It would look something like this: Lots of chicken, tuna, and lean meat Lots of Pasta, grains, and rice Lots of salads w/ oil/vinegar dressings A few nuts Split into 6+ meals a day--that add up to 3000-3500cals a day! www.fitday.com www.calorie-count.com etc... Seriously though--do some research, your lack of knowledge is scary...especially with your level of activity--I hope you know what you are doing in the weight room... Oh, about every 4K cal you burn=~1 lb of fat and misc. fluid weight... | |
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