need help on creating a cut diet??

  1. 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???????


  2. Quote Originally Posted by keater824 View Post
    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?
    •   
       


  3. Quote Originally Posted by keater824 View Post
    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

  1. Need Help On A Diet
    By nlegler in forum Nutrition / Health
    Replies: 3
    Last Post: 09-03-2009, 10:55 AM
  2. Out of the loop - need help on cutting PH
    By Turd Ferguson in forum Anabolics
    Replies: 10
    Last Post: 08-12-2009, 01:47 AM
  3. Summer Cut Need Help on Stack :D
    By UndiluteD in forum Weight Loss
    Replies: 1
    Last Post: 06-17-2009, 08:24 PM
  4. NEED HELP!! on best cutting stack
    By Punisher88 in forum Anabolics
    Replies: 2
    Last Post: 03-29-2009, 08:57 PM
  5. NEED HELP ON LOOSING WEIGHT AND GETTING CUT NOT BIGGER
    By stugots87 in forum Weight Loss
    Replies: 8
    Last Post: 02-25-2009, 03:28 PM
Log in
Log in