need help on creating a cut diet??
-
12-22-2007 11:40 AM
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???????
-
12-23-2007 01:28 AM
Registered User
Originally Posted by
keater824
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???????
First off, what does your diet look like right now? What kinds of food are you eating, and quantities?
-
12-27-2007 03:03 AM
Registered User
Originally Posted by
keater824
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???????
Easier said than done...
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...
Similar Forum Threads
-
By Mindless in forum Supplements
Replies: 10
Last Post: 06-27-2012, 05:03 AM
-
By Innov8004 in forum Supplements
Replies: 8
Last Post: 01-24-2011, 05:33 PM
-
By Urban Monk in forum Supplements
Replies: 2
Last Post: 05-05-2008, 10:35 PM
-
By Zero Tolerance in forum Supplements
Replies: 12
Last Post: 05-09-2005, 09:18 PM