cutting......how many calories?

[believeNme]

Ok, so, i'm guessing i weigh about 135? Very afraid to step on tha scale, (eating disorder issues)....but im pretty sure thats about where im at?...So, if thats my weight and i multiply that by 10, 1,350 would be my total?.... is that correct?... i would like to lose 15-20 pounds. My bf% is 25.9, and i'm 5'4" ...help?

 

[The Shadow]

Ok, so, i'm guessing i weigh about 135? Very afraid to step on tha scale, (eating disorder issues)....but im pretty sure thats about where im at?...So, if thats my weight and i multiply that by 10, 1,350 would be my total?.... is that correct?... i would like to lose 15-20 pounds. My bf% is 25.9, and i'm 5'4" ...help?

10-12x bodyweight

 

[ASU]

what ratio you following for the cutting?

 

[The Shadow]

40:30:30

 

[GiaDona]

I thought cutting was about 10-12x body weight minus approx. 300-500 cal. I thought 10-12x body weight was maintaining.

I do 12x body weight minus 300 for now (since I just got serious again) and then I'll decrease by 500. I eat 40, 30, 30 too (protein, carbs, fat). Do you think I'm restricting too much?

 

[The Shadow]

I thought cutting was about 10-12x body weight minus approx. 300-500 cal. I thought 10-12x body weight was maintaining.

I do 12x body weight minus 300 for now (since I just got serious again) and then I'll decrease by 500. I eat 40, 30, 30 too (protein, carbs, fat). Do you think I'm restricting too much?

nope


10-12 is average for cutting





you are splitting hairs


12x minus 300 minus 500 more is ridiculous

 

[Daisy_Girl]

No. It is 10-12xBW.

Say you weigh 100 lbs (just for ease of numbers)

12x100 = 1200
11x100 = 1100
10x100 = 1000

If you take 12xBW, then REDUCE it more, then you are actually taking in about 9xBW for calories. This is too low. You really shouldn't go below 10xBW.

You do not need to reduce any more to START. Try 12xBW for a few weeks. If you do not lose or once you hit a plateau, then make a change.

Also, remember you don't always have to REDUCE calories when you plateau. It can help to change food sources, ratios, and timing of meals. LESS calories doesn't always work to lose more fat - in fact, it often has the opposite effect.

 

[The Shadow]

...or add cardio instead of futher cuts

 

[Daisy_Girl]

...or add cardio instead of futher cuts

Yup, I didn't even mention changing workouts to help break a plateau.

Adding cardio, doing HIIT, or changing your workouts can break a plateau too.

BUT, if you are already doing cardio, do not start doing 2 a days, alter the intensity first.

 

[GiaDona]

I actually meant 12xbodyweight minus 300 now
Then when acclimated to that, 12xbody weight minus 500

But if you all think that that's restricting too much--that's fine by me. I'm comfortable at about 1400 calories or so. When I try to do 1200, i find that difficult.