need help on creating a cut diet??

[keater824]

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???????

 

[swole210]

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?

 

[Agent White]

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!

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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...