Trying To Create Separation and Keep Lean Mass While Cutting

[Dlauth]

Currently trying to get around 10%BF, while keeping lean mass.

Stats:
23 yr old male
6"
213 lbs
scale says around 16%(I know these arent accurate)

Current Diet:
~1900 Net Cals
~210g Protein
~100g Carb
~50g Fat

I am wondering what routine I should go with?

Thinking about:
Mon- Legs(Heavy, low rep squats with everything else in the 10 rep)
Tues- Chest(Heavy, low rep bench type exercise with everything else in 10 rep)
Wed- Off
Thurs- Back(Heavy, low rep deads with everything else in 10 rep)
Fri- Shoulders

I know alot more about strength training and powerlifting routines than I do with more "bodybuilding" style workouts so any help would be appreciated!

[hvactech]

first off your cals are too low along with fat, increase cals by a few hundred by way of fats....

[Dlauth]

Forgot to mention, this is net cals so it takes into consideration working out.

[JDog479]

Still need to up the fats IMO. Also what are you doing to burn those extra calories every day?

[Dlauth]

Routine:
Westside Barbell Strength routine
Last around ~1.2hr and 10min cardio

Sun:
Speed bench day
Mon:
Max effort squat/dead day
Wed:
Max effort bench day
Fri:
Speed box squat day

Every workout I try to get 10min of cardio after the workout and on off days, I try to get 30min of cardio in.

[Rodja]

What is a net calorie?

[Dlauth]

When counting calories there are two types:

Gross calories - total calories from everything you ate(also nasty foods are gross calories ;p)
Net calories - total calories minus calories spent from working out = net calorie

[Rodja]

When counting calories there are two types:

Gross calories - total calories from everything you ate(also nasty foods are gross calories ;p)
Net calories - total calories minus calories spent from working out = net calorie

You should be concerned with TDEE and TDEI. Unless you have a metabolic cart hooked up to you, it's borderline impossible to get an accurate number on calories burned while training, especially when it comes to resistance training

[Dlauth]

Ok, I went to iifym.com and it shows ~3000 cals for me. So does this take into consideration working out?

This would mean I would need to target 2250 cals correct?

What should I up the fats to?

How many carbs and cals on a refeed day?

[Rodja]

Ok, I went to iifym.com and it shows ~3000 cals for me. So does this take into consideration working out?

This would mean I would need to target 2250 cals correct?

What should I up the fats to?

How many carbs and cals on a refeed day?

It would be better for you to find out your maintenance calories as opposed to looking for a maintenance calculator. Macros are subjective to each person.

[Dlauth]

The 3000 cals are what it says for TDEE.

[Rodja]

The 3000 cals are what it says for TDEE.

Rarely are those accurate.

[JDog479]

Don't be concerned about calories too much. I'd start at 2500 and see how that goes. If you're not losing weight then decrease. If you're losing too much. Eat more. No calculator can really tell you how much you should eat. You gotta figure that out on your own.

[Dlauth]

Do not lose more than 2.5 lbs a week correct?

Any way to tell if Im not getting enough cals? I know im not going to be nearly as strong in the gym due to the calorie deficit.

[Rodja]

No more than 2.5 lbs a week correct?

Any way to tell if Im not getting enough cals? I know im not going to be nearly as strong in the gym due to the calorie deficit.

2.5lbs/week is far too much. 1lb/week is more realistic and easy to achieve.

[JDog479]

That's a general rule. I'd say no more than 1 - or 1.5 IMO. It's true you may lose some strength. But shouldn't be much or any at all. i sonetime make strength gains while cutting. If you're losing a lot of strength then that's a good indication that you need more cals. And to beat a dead horse... Make sure you get more fats in that diet. Peanut butter, extra virgin olive oil, and fish oil should be stables. (Maybe not peanut butter... I just like peanut butter)

[Dlauth]

ok so Ive changed my diet as follows:

2400 cals
~210 Protein
~155 Carbs
~105 Fats

I feel much better and do not really have to worry about hunger.

Does this look much better than what I started with? Not really thinking the low carb/ keto is right for me at the moment. I just dont have the energy and feel terrible with very low carbs at the moment. I will just keep around the 40/40/20 ratio and add cardio until then and maybe play with the keto once I get to around 10%.