First Cut...

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    blackhawks87's Avatar
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    First Cut...


    Hello all im brand new to the site... Have used Bodybuilding.com for a while and thought id try this site out to see if it was maybe a little more helpful place...

    I am starting my first cut since starting lifting a year and a half ago...

    I started at 161lb and now weigh in at 191lb...

    I am trying to figure out my maitenance req so i can start lowering the calories from there... I have seen a lot of different estimations on what i should be consuming and i figure the best bet is just to start experimenting..

    I am terrified of muscle loss and hope to stave that off!

    -Thanks for reading and if you have any advice for a first time cutter please let me know

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    IMO, going off calculators online is pointless. I like to eat a certain amount of calories a week and see if I lose or gain and then base it off that. How many calories did you end you bulk on?
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    I never really counted calories i just made sure i ate a lot and consistently... this is was probably a huge mistake....
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    The online calculators give you a starting point .. Try it for two week .. See how you feel .. Drop a couple hundred (or raise) depending on what you want for results .. Keeping a relatively accurate macro count is probably more important than anything IMHO .. I ( alot here also) use My Fitness Pal .. Works on pc and mobile
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    Just did an online calculator out of curiosity .. Told me 2914/day for maintainance.. I feel best and maintain my weight at 2600-2700 per day .. So not too far off ..
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    Yeah the biggest issue i had with online calcs are that its hard to describe my activity level with the prompts..... I have an office job so im sitting... However i lift 4 days a week intense and do hiit 2-3 times a week..
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    Try 2800 cals for a week and go from there
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    thanks for all the replies! all are repped
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    1,320 cals 24.6F 93.8C 136.0P

    Wow these are my totals so far in the day.. at 5:15 pm.... i think im going to be consuming way too much protein today....

    Should i skip some protein in my evening meal... i plan to do some hiit tonight..
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    Quote Originally Posted by blackhawks87
    1,320 cals 24.6F 93.8C 136.0P

    Wow these are my totals so far in the day.. at 5:15 pm.... i think im going to be consuming way too much protein today....

    Should i skip some protein in my evening meal... i plan to do some hiit tonight..
    In my opinion you never skip on protein especially if you want to maintain muscle. I live by this quote: "protein is muscle, muscle is protein." I've read tons of articles where they show high protein will aid in weight loss. I try to get 1-1.5 grabs of protein even when I cut.
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    ^^^ what he said bro 136 actually seems a lil low to me u should try and hit about 200 a day and see how that works
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    First off, welcome to AM.

    1. How fast did you go from 161 to 191
    2. What's your goal weight again?
    3. Protein (as suggested) & health fats are key to losing fat weight.

    Starts in the kitchen and ends with cardio.
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    Eliminate junk food, drink lots and lots and lots of water, up protein, up cardio.
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    Thanks... I went from 161-191 took about a year but i did it real slow and diddnt monitor how many cals in vs out at all.. just ate healthy and lifted hard.... I think that for most of that time I wasnt eating enough.. I stepped up the eating about 5 months ago and that is where I think i gained a lot of the fat I have now...

    I ended up with like 240g yesterday.... I diddnt realize that every food that I eat basically has a high protein count... Besides the oats and brown rice....

    I have no problems with junk food i dont eat fast food and dont really crave anything besides the occasional chipotle bowl....
    I will do my 2500 cals a day for a week and see if i drop any LBs and adjust from there.... I appreciate all the help guys....

    Also ive heard that HIIT is best for reducing muscle loss and increasing fat loss? I was thinking of doing HIIT mon and fri and a low intensity cardio day wed...
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    Oh and my goal weight was 200.... but i want to cut this fat and then rebulk to 200 clean.... im hoping that after losing the body fat i can be at around 175-180?
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    I also see alot of other people who weight alot more then me cutting with 2500 cals which kind of makes me think mine is way too high... I guess i will see after the week.... lol
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    How tall are you?
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    5 ft 7 1/2
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    Im going to check the scale where i weigh in at for accuracy today.. cant believe i forgot about that.. however ive checked two scales and they both read the same... i just dont see how i could weigh 191 i dont look it... Or maybe my mind is just f*in with me..... i think i look tiny now since i started this cut...
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    coming up on a week of the cut at 2500 cals... when i weigh in on the 7th day if my weight is the same or slightly lower like 1-2 lbs... should i reduce cals to say 2000? or 2200? I assume if there is a small change of lbs its most likely water weight... any insights?
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    Quote Originally Posted by blackhawks87 View Post
    coming up on a week of the cut at 2500 cals... when i weigh in on the 7th day if my weight is the same or slightly lower like 1-2 lbs... should i reduce cals to say 2000? or 2200? I assume if there is a small change of lbs its most likely water weight... any insights?
    I wouldn't try to lose more than a pound a week, maybe 1.5 MAX. Do it slow, if you're losing weight too quickly you will lose more muscle. Slow and steady is better. If you lose a pound, keep your cals the same. I would only lower them when you stop the weight loss. And when you drop them don't be drastic. If you drop to 2000 cals a few weeks in, you will be eating damn near nothing in two months.
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    oh ok so if im the same weight a the end of the week just drop maybe 200-250 cals?
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    quick update its been almost 2 weeks and im at 187-188 lbs so a drop of 3lbs about....

    so far so good... may start incorporating a carb refeed once a week... some days im feeling kind of sluggish and i think its because my carbs tend to stay pretty low.
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    Too be honest...I like the counting. I started a cut, for my first time a few months ago. Tons of help on this site.

    It really helped me to understand what I was eating, what calories it was worth and to keep me on track.
    I am 5'9" age 35
    Started at 176 and currently about 159-160.
    Shooting for about 155 to get to about 13% body fat and then will do clean bulk.

    Myfitnesspal program was great for keeping track of the basics. someone earlier stated about watching the protein.
    I did discover that for some days when I achieved by 500 calorie deficit but sometimes it was too much (because of cardio), I simply added on a extra ON gold whey shake to ensure protein stayed high.

    Of course, BCAA's during cardio as well.

    I like using the calculators like myfitnesspal. I have learned so much about what foods give me what as far as nutrition. Probably wouldn't do it during a bulk, since i'll just eat healthy (now that I learned what that means) and just add more protein.
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