I eat sunday morning_ friday afternoon average 80 grams carbs a day post n pre workout only for carbs 250 grams protein 50 grams fat I weigh 215 trying to maintaine muscle n cut down to bout 195 m probly around 13 14 percent body fat now want help on setting up a ckd seems complicated hoping somebody could simplify it a little.
This is what I've been using it seems to work.
Bodyweight x 10 = total cals consumed a day to maintain weight
you should eat you're total lean body mass weight in grams of protein.
Grams of Protein x 4 = total calories from protein needed a day.
the difference between total cals and cals from protein is the cals of fat you should eat a day.
from here subtract however many calories you feel comfortable with to lose bodyfat at your desired rate.
For Example: 500 calorie deficit a day will result in a pound of fat for every 7 days on the diet.
1000 calories will lose you a pound for every 3 and a half days.
3500 calories = 1 lbs. of fat.
After you figure in how many calories from fat you need to eat a day divide total cals from fat by 9 which equals total grams of fat needed a day.
Therefore, 215 lbs x 10 = 2150 total cals a day
2150 - 500= 1650 total cals a day
(500 calorie deficit is best for losing fat AND building muscle)
(at 14% bf) 215 x .14 = 30.1(lbs. of fat)
215 - 30.1= 184.9 lbs. (lean muscle mass)
~185. 185 lbs. x 4 = 736 total cals from protein needed per day
So Protein requirements = 185 grams, and 736 calories
1650 - 736 = 915 calories from fat needed per day
915 / 9 = 101.67 ~ 102 grams of fat needed per day.
In conclusion,
1650 total cals per day
736 cals from protein, 185 grams of protein
915 cals from fat, 102 grams of fat
For off days, I've just started the night of my last day for about 24 hrs consuming the same amount of protein and 400-600 grams of carbs.
and Repeat.
Oh and make sure every so often to retake bf% and body weight so that you can recalculate the diet to continue to lose body fat.
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