Personalized Cutting vs bulking

believer87

believer87

New member
Hey all,
I'm trying to get my nutrition down like many of you have so please go easy on me.
I went and had my body fat tested 2 days ago and I was 17.3% (based on water submerging).
I weighed 245lbs at 6 foot 2.5 inches.
My daily calorie burn at rest was 2,445cals per day. I'm 26 year old.
If I wanted to cut what would be my macro intake and how would I design a diet to eventually get to sub 10% bf?
I have a decent nutritional understanding but I ten to overthink nutrition.

Also if someone could tell me how a cut would compare (macro wise) to a bulk.
Thanks guys
 
You want to calculate your TDEE (if you don't know what this is google a TDEE calculator).

The best way to do this is to find your maintenance calories and then slowly drop that amount, ==decrements of 100 usually is best from my experience. If I were bulking at 3800, and maintaining at 3600 I would start cutting at 3500 week 1, drop 3400 week 2, 3300 week 3, etc. This wouldn't necessarily be every week, rather it would be based on progress (in mirror not on scale). A thermogenic could help you with your goals as well such as Dexaprine XR.
 
laneandrers
Thanks bud, I will try that and see how it goes, but as far as macros go how do I fill them in?
1-2g for protein x my lean body mass? (Not fat weight)
Fat?
Carbs are the fill in right?
I feel like it should be a lot easier to calculate but I'm def overthinking the situation here
 
1.5g of protein per lb of lean body weight.

Carbs and fats will make up the rest. Can split those however you see fit as long as the total calories are under your maintenance number.

I would go around 2/1 carbs to fat.
 
Ok perfect
Now to find maintenance calorie intake is that based on trial and error?
Or is the TDEE suppose to help me find that?
 
Ok so my TDEE is 3668
This doesn't look right to me
1) 1.5g (protein) x 203= 304.5g = 1,218cal

From the remainder I filled in 40% carbs and 20% fat

2) 366.8g carbs x 4 = 1467.2cal
3) 81.5g fat x 9 =733.6cal

I feel like carbs are way to high.
Much needed help please
 
believer87 said:
Ok perfect
Now to find maintenance calorie intake is that based on trial and error?
Or is the TDEE suppose to help me find that?
Click to expand...

Any basic calorie counter will find your base calorie intake for maintenance. Cut 500 calories off of that and that's where I would start.
 
Ok so my TDEE is 3668
This doesn't look right to me
1) 1.5g (protein) x 203= 304.5g = 1,218cal

From the remainder I filled in 40% carbs and 20% fat

2) 366.8g carbs x 4 = 1467.2cal
3) 81.5g fat x 9 =733.6cal

I feel like carbs are way to high.
Much needed help please
 
Your tdee is about 3200. So around 2700 is where I would start. Also my phone edited my post earlier. Lean body weight should have just been g per lb of body weight
 
367g protein - 1470 cals
150g carbs - 600 cals
70g fat - 630 cals
 
Other than what has already been said, I would only subtract 100 calories from your TDEE, you want room to work if and when you plateau.

Also, I would keep the carbs higher on workout days while fat is lower, and those days you dont workout carbs lower and fat higher. You can add thermo in like Dexaprine, though I would wait until you start to plateau. This way you can keep things moving along.
 
You must log in or register to reply here.
Back
Top