Starting my cut!

[ketms]

Hello everyone,

I am new to the forum and must say I am impressed with the amount of knowlege on this site.

I am looking for some advice as i will be cutting some fat over the course of the next couple of months before I begin a bulk. I am currently 195lbs at 6ft 1in and 20%bf. My goal is to get down to around 10% by the end of the summer (this is about 20lbs). I am going slow to preserve as much muscle as possible and am content with 1lb/week. Im figuring I need about 2800cal for maintenence so I will eat 2300 on nontraining days to start and 3000 on training days since I lift heavy with 20min worth of sprints right after.

My question is the macro breakdown. Is 40/40/20 P/C/F a good place to start?

I am 20yrs old and have lifted since about 16, but just in the past year started getting my diet in order (rediculous I know lol). Please let me know what you all think...any feedback is welcome!

thanks

[Rodja]

It's incredibly difficult to give a "yay or nay" on your diet since there is such a huge genetic component to it, but, the 40/40/20 is a god place to start. Increased activity is going to give a huge initial burst of fat loss since the body has a new stimulus. One thing I really want to emphasize is to not get over-restrictive with your food consumption.

[JKBB44]

If your are 20% bodyfat, i would say you have more than 20lbs to lose.

[Rodja]

Quick math 195@20%=
156 lbs LBM
39 lbs FM

a 20 lbs loss would put him at around 10.9%BF

[ketms]

yeah sorry, the 20lbs i mentioned was what I want to lose to get me to about 10%. I should also mention that in the past 2 months I have been lifting 5 days/week with 2-3 cardio sessions per week and eating a ton more. I have been at about 3500-3700 cal everyday and gained more fat than I wouldve liked. Is it fairly safe to say that losing 1lb/week is preserving a majority of my muscle? I appreciate the advice rodja

thanks again guys

[Rodja]

yeah sorry, the 20lbs i mentioned was what I want to lose to get me to about 10%. I should also mention that in the past 2 months I have been lifting 5 days/week with 2-3 cardio sessions per week and eating a ton more. I have been at about 3500-3700 cal everyday and gained more fat than I wouldve liked. Is it fairly safe to say that losing 1lb/week is preserving a majority of my muscle? I appreciate the advice rodja

thanks again guys

Yes, a slow, yet consistent pace will yield the best, and most maintainable, results.

[ketms]

Also, im assuming I will have to adjust my food intake from time to time since I will be cutting for a few months, so How should I go about doing this so I continue the progress? Will my body get used to the 2300-3000 calorie diet and slow my progress?


thanks

[ketms]

Any more advice on this? My diet has been fairly consistant but I feel my body has adjusted. I def dont have the energy in the weight room that I used to but havent seen much of a change in the last month and no change in weight the past 2 weeks...


im thinking about doing a bit of carb cycling but have never attempted this. Any advice is welcome and appreciated...

[Rodja]

Any more advice on this? My diet has been fairly consistant but I feel my body has adjusted. I def dont have the energy in the weight room that I used to but havent seen much of a change in the last month and no change in weight the past 2 weeks...


im thinking about doing a bit of carb cycling but have never attempted this. Any advice is welcome and appreciated...

You answered your own question.