Diet question

[jays23]

Hello,
I'm 5'9 , 203 lbs 16% BF and want to come around 8%
I'm trying to make a cutting diet. And I have some question.

How much calories do I need to put on my diet? Should I be drastic or drop the calorie down week per week?
What is the best ratio Carb/Protein/Fat while cutting?
How much water do I need to drink?
Do I need to check sodium intake? If yes how much do I need?
Do you recommend me to make 6 or 8 littles meals?

Thanks

 

[poysyn]

probably eat around 2300 or 2400 calories depending on activity level, 6-8 small meals is good. drink a ton of water, shoot for 6L+, sodium doesnt need to be in check as long as you are eating clean (unless a little bloat is a concern)

macros can be 40/30/30 or 40/40/20 or 50/25/25..ive had effective diets with all of them. experiment around and see waht works best with your body

 

[partagus]

probably eat around 2300 or 2400 calories depending on activity level, 6-8 small meals is good. drink a ton of water, shoot for 6L+, sodium doesnt need to be in check as long as you are eating clean (unless a little bloat is a concern)

macros can be 40/30/30 or 40/40/20 or 50/25/25..ive had effective diets with all of them. experiment around and see waht works best with your body

All great advice. Here is an on line journal that was passed on to me and it works pretty well. Good luck with the cutting!

http://fitday.com/WebFit/Index.html

 

[jays23]

So I'll try to make a diet with that information. Does 2008 calories is too low?Do I need more healthy fats?

Thanks


Macro P/C/F : 40/31/29
Calorie : 2008
Fat: 64g : 576
Carbs : 156 g : 624
Protein: 202g : 808

6L of water



Meals 1
1 Tbsp canola oil
F:6.3g

1 cup oatmeal
P: 14 g
C: 54 g
F: 6 g

48g protein(Whey)
P:48g

1 cup chocolate soy milk
P: 4g
C: 15g
F: 8g

Meals 2

1 oz Almonds
P: 6g
C: 6g
F : 15g

1 Apple
C: 16g


Meals 3
4oz lean meat
F:7g
P: 27g

1 Cup veggies
P: 5g
C : 24g
F: 4g

Meals 4(300 cal, F: 6g , C: 9g , P: 33g
Interactive nutrition Pro One Bars(low carbs)

Meals 5
4 oz chicken
P: 29g
F : 4g

1 Cup veggies
P: 5g
C : 24g
F: 4g

Meals 6
1 cup cottage cheese 1%
P: 31g
C: 8g
F : 4g

 

[jays23]

Hi,
do you think, it's good way to dieting.

Start with 2000 cals and each week add 200 cals in diet and go up to 3400 cal, and after going down of 200 cal each week until I get the BF % i want?

My maintenance are about 3300-3400 cals
And macro : Protein 40%, Carbs 30% , Fat 30%

Example
Weeks 1 : 2000 cals
Weeks 2 : 2200 cals
Weeks 3 : 2400 cals
Weeks 4 : 2600 cals
Weeks 5 : 2800 cals
Weeks 6 : 3000 cals
Weeks 7 : 3200 cals
Weeks 8 : 3400 cals
Weeks 9 : 3200 cals
Weeks 10 : 3000 cals
Weeks 11: 2800 cals
etc

Thanks

 

[Nathan]

I knew I'd be glad I wrote this:

http://www.elitefitness.com/forum/showthread.php?t=545408&highlight=general+nathan

Let me know if that helps boss. Also, drink 1-2 gallons of water a day (i.e. lots), you wan t a MINIMUM of 6 meals a day - so yes, 6-8 is good. And no, don't worry too much about sodium. It doesn't make too big a difference and so long as you aren't going riduclously crazy, it shouldn't matter at all.

 

[Kabeetz]

Hey Jay...

you have only received good advice so far. In calculating a decent calorie range to start cutting at it is important to ask the following: what sort of work do you do (office, manual labor) how many days a week do u lift, how many days a week do u do cardio, what kind (steady state or HIIT) and for how long, and also are u willing to do more (or less if necessary).

The idea when starting a diet is to eat the MOST calories you can, and still lose a pound to two pounds a week on. once u stall, u can cut 100 calories a day and keep going until u stall, and then cut some more.

I like to think of each 100 calories above 2,000 a day as bullets in a chamber... if u start at 2,000 u have no bullets left. If u can start at 2,600 or 2,700 u still have 5, 6,7 more in your battle to consistently lose fat without plateauing.

It really also depends on your level of discipline.. how long have u been living a fitness lifestyle... are u in good shape, if this your first time trying to stick to a meal plan? If not.. the best move is to keep it simple and hold off on the carb rotating for right now, IMO. I WOULD HIGHLY suggest u start tracking and logging your food via a site like fitday.com though, the first week is torture but once everything u eat is entered as a custom food, it takes only 2-5 minutes a day to make sure u are meeting your calorie and macro goals for the day.