Need help with cutting

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    Need help with cutting


    Hi guys,

    I'm 17 sitting at 86kg, 5'6 and roughly 27 percent body fat. I've been training for nearly 2 years so I've got a good foundation of strength + muscle etc. I've always fell behind on my diet but I've always followed my workouts religiously. It's time I stepped up and start cutting. I basically need help with how much carbs, protein, fats I need per day! I also want to be cutting slowly as my rugby season starts in 2 weeks and I did not want to be losing strength!

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    What is your current nutrition plan?

    What is your training like?

    The biggest thing I am noticing on this forum is people just want information without giving any. Please give this stuff so we can help you instead of just throwing random plans out there. Otherwise my response will be to just carb cycle.

    Are you allergic to anything? Do you have food sensitivities?

    Also, diet and training go hand in hand. They work together to get the results you are looking for.

    I want to help you, but I need more information.
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    Sorry should have thought about that!

    I'm not allergic to anything and my nutrition has quite frankly been sh*t. Never really pay attention to anything hence such a high body fat. Only pay attention to protein. I know it's not good but I've never had the determination to change.
    As for my training plan:
    My training programme for the summer has been:
    Monday - chest and tris
    DB bench press flat - 4x8
    DB bench press incline - 4x8
    DB bench press flat - 4x8
    DB flies - 4x8
    Underhand pull downs - 3x8
    DB skull crushers - 3x8
    Rope Pulldowns - 3x8
    Tricep dips - 3x15

    Tuesday - back and bis
    Reverse rows - 2x8
    Pull ups - 3x4
    Deadlifts - 4x8
    Bar in the corner - 4x8
    Bar rows - 4x8
    EZ bar curls - 4x8
    DB hammer curls - 4x8
    Drop set hammer curls/curls

    Wednesday - legs and shoulders
    Squats - 4x8
    1 leg hamstring curls - 4x8
    1 leg, leg extensions - 4x8
    Standing calf raises - 4x15
    DB shoulder press - 4x8
    DB side raises - 4x8
    DB front raises - 4x8
    Rear delt flies - 4x8
    Kettle bell shrugs - 4x8

    Thursday - abs and cardio
    •   
       

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    Ok so being that you nutrition has been “sh*t” as you put it, I recommend starting with basics as far as your macro’s go. The reason for this is it will be hard to determine how your body will respond to any nutrition plan. Chances are any type of plan will work well for you being you are so young and once you start eating healthy you will most likely drop fat and gain muscle. And yes it is possible to do it at the same time, I have been doing it for the last 10 months after a lot of experimentation on what works well for my body. So to cut down to it:
    Protein – 1g-1.5g per pound of lean mass. (I know you are using kg)
    Carbs – These can be tricky, so I might start with 20-30g
    Fat – 10g-14g every other meal, but not postWO meal
    This is a very very basic diet that I put most clients on for a month or less to see how their body reacts, and will then adjust things accordingly.
    Do you take any supplements such as vitamins, minerals, fish oil?
    I don’t recommend any sort of fat burner until you get a solid nutrition plan. Supplementing with a fat burner will be a waste of money for yourself if you don’t have the determination to eat a clean diet.
    I hope this helps and makes sense to you. Let me know if it doesn’t.
    ***I am assuming you have an understanding of clean eating which is why I didn’t give recommendations for types of food. I can if you want.***
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    Calculate your tdee and report back.....
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    Quote Originally Posted by veaderko View Post
    Ok so being that you nutrition has been "sh*t" as you put it, I recommend starting with basics as far as your macro's go. The reason for this is it will be hard to determine how your body will respond to any nutrition plan. Chances are any type of plan will work well for you being you are so young and once you start eating healthy you will most likely drop fat and gain muscle. And yes it is possible to do it at the same time, I have been doing it for the last 10 months after a lot of experimentation on what works well for my body. So to cut down to it:
    Protein - 1g-1.5g per pound of lean mass. (I know you are using kg)
    Carbs - These can be tricky, so I might start with 20-30g
    Fat - 10g-14g every other meal, but not postWO meal
    This is a very very basic diet that I put most clients on for a month or less to see how their body reacts, and will then adjust things accordingly.
    Do you take any supplements such as vitamins, minerals, fish oil?
    I don't recommend any sort of fat burner until you get a solid nutrition plan. Supplementing with a fat burner will be a waste of money for yourself if you don't have the determination to eat a clean diet.
    I hope this helps and makes sense to you. Let me know if it doesn't.
    ***I am assuming you have an understanding of clean eating which is why I didn't give recommendations for types of food. I can if you want.***
    Thank you! As far as supplements I only take multivitamins, although I did buy some fat burners a while ago but I don't take it. Yes I do know clean eating and will try what you've said! Thanks again for your time and help!
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    Quote Originally Posted by hvactech View Post
    Calculate your tdee and report back.....
    3049
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    Quote Originally Posted by mynameisdiwas View Post
    Thank you! As far as supplements I only take multivitamins, although I did buy some fat burners a while ago but I don't take it. Yes I do know clean eating and will try what you've said! Thanks again for your time and help!
    Not a problem. Save whatever fat burner you bought until you are set on your diet and you basically go into a "stall".

    Now that you have calculated your TDEE you will get much more detailed plans I am sure. I dont mean to be short with my response to you, I am at work and wanted to help just to get your pointed in the correct direction. We all do things different on here, and so the plus side is with all the plans that will come your way, you will find what works best for you.

    Good luck to you!
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    Quote Originally Posted by veaderko View Post

    Not a problem. Save whatever fat burner you bought until you are set on your diet and you basically go into a "stall".

    Now that you have calculated your TDEE you will get much more detailed plans I am sure. I dont mean to be short with my response to you, I am at work and wanted to help just to get your pointed in the correct direction. We all do things different on here, and so the plus side is with all the plans that will come your way, you will find what works best for you.

    Good luck to you!
    Thank you again! Also how much water should I be taking in daily? And do you know anything I could mix with water as I don't like having it on it's own when I'm not training.
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    As I have my dinner quite late, should I be eating carbs then or not??
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    Quote Originally Posted by veaderko View Post
    Carbs – These can be tricky, so I might start with 20-30g
    ***
    would that be 20-30g per meal or total?
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    http://cronometer.com/ it's the only way - I'm 6 foot and everything online says I should consume 3000-3500 calories a day, but that only makes me a fatso, so join cronoxx ... and input your foods, it's simple to do; and follow it; It tells me to consume 2500 calories - bingo ! I dropped all the fat and gained muscle. You will too. You can't keep guessing at it. Good luck.
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    Quote Originally Posted by aLinux View Post
    http://cronometer.com/ it's the only way - I'm 6 foot and everything online says I should consume 3000-3500 calories a day, but that only makes me a fatso, so join cronoxx ... and input your foods, it's simple to do; and follow it; It tells me to consume 2500 calories - bingo ! I dropped all the fat and gained muscle. You will too. You can't keep guessing at it. Good luck.
    Thank you, it's given me a different reading at 2600 ish!
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    Excellent. Now's the fun part; you can gauge your Fats, Carbs and Proteins and pin point which is better or worse for you, plus at the same time you get to always watch your Nutritional value. When I first started on there 2 yrs ago; I thought I ate well; but my Nutrition only showed 50+%; after few months; it never dips below 96% now. As you get use to it you'll get healthier than ever and drop fat and gain muscle at the same time.
  

  
 

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