How do i diet for a cutting cycle???

[downunder hunter]

Hey fellas,

I am starting my first cutting cycle and realise the importance of having a calorie controlled diet to achieve the best posibble results.
I would just like some of you experienced guys to embark some knowledge onto me to get my head around the whole thing and get me on the right track.
I weigh 190 pounds at 18% bodyfat i want to realistically get down to at least 12% in 16 weeks.
How many calories should i be targetting to eat a day and what are the best sources of calories for a cutting cycle.
Thanks heaps for the help

 

[nydj66]

Hey fellas,

I am starting my first cutting cycle and realise the importance of having a calorie controlled diet to achieve the best posibble results.
I would just like some of you experienced guys to embark some knowledge onto me to get my head around the whole thing and get me on the right track.
I weigh 190 pounds at 18% bodyfat i want to realistically get down to at least 12% in 16 weeks.
How many calories should i be targetting to eat a day and what are the best sources of calories for a cutting cycle.
Thanks heaps for the help

Realistically you need to keep a food log for several weeks to evaluate what you're personal calorie usage is.

But, if you post up your exercising regimine, I can estimate it for you.

 

[genetics]

You could post this in the diet section and get responses for starters. Cheers.

 

[cobracock1979]

What are your maintenance calories? See stickies to work this out.

You should be eating clean and between 500-800 cals below maintenance. The split that seems to work best for me is a carb cycle of 3 days low carbs/ mod fat/ high protein, 1 day high carbs/ low fat/ high protein.

Eat pleny of fibrous veg, low GI carbs and not toomuch saturated fats - get lean cuts of meat. Only use whey PWO - the rest of your protein need to come from real foods.

 

[eClenbuterol]

Most mistakes I see guys doing is drinking to many protein shakes and not eating enough food.

 

[downunder hunter]

What are your maintenance calories? See stickies to work this out.

You should be eating clean and between 500-800 cals below maintenance. The split that seems to work best for me is a carb cycle of 3 days low carbs/ mod fat/ high protein, 1 day high carbs/ low fat/ high protein.

Eat pleny of fibrous veg, low GI carbs and not toomuch saturated fats - get lean cuts of meat. Only use whey PWO - the rest of your protein need to come from real foods.

Good advice mate ill give that split a go for sure. Some people are telling me 5 days no carbs and 2 days carb loading and im a bit hestitant because i think for those five days i would have absolutely no energy damn i still want to lift heavy while i cut!!
I have worked out my target calories to be 2380 so now i can start counting those calories!!
Thanks for the help

 

[Piper25]

my recipe I do every summer is cut down my carbs to under 200, sometimes 250 on leg days. 30gms protein every meal no matter what. most of my carbs after my work out and I never spike my insulin when dieting even after workout. no carbs after 6pm just protein and fats like flax, fish and peanut butter.
One day a week I ll get a milkshake or blizzard and I fill right up and it keeps my cravings at bay for another week.
cardio empty stomach 4 days a week if needed and a walk before bed.
If I start to get tired or energy drops I add more fats to my diet but never increase carbs above 250 IMO but that depends on your metabolism.

IMO ephedrine works better than clen/t3 for getting lean cause you get a major power boost to do duration cardio sessions....

good luck and keep the beer at bay or you can kiss the fat burning good bye.

 

[Dazido]

Hi everybody, I`m currently doing my first cutting cycle with equipoise, Winny tabs and test proportionate! its worth mentioning that i have done two bulking cycle with deca and d-bol before. my cycle is gonna be three month and the winstrols are being used for the last two month (8 weeks). currently im in the 5th week of my cycle. My weight befor starting the cycle was roughly 91 kg and now im about 98 kg. The problem is that as far as i undrestood a cutting cycle should help me loose weight but im constantly gaining weight! here are some infos from my physical condition: 181cm, 98 Kg, Bf is about 13% i have a rather clean diet having about 130 gram of protein per day, good cardio, been practicing brazilian jujitsu for a while. I was wondering if you tell me if the weight gain on my cycle is quite common or is it something that im doing wrong. since i never wanted to gain more weight and i actually wanned to go back to 87-88 kg.

 

[skinsfan]

Cutting Cycle means nothing. Its a cutting diet where your taking exogenous hormones to help your body retain as much muscle tissue as possible during a calorie deficit.

That being said... If your trying to lose bodyfat, you must understand that one pound of bodyfat has 3500 available calories. So you need to be 3500 calories under maintenance to burn that pound of bodyfat.

At 190lbs and 18% BF you have ~34.2lbs of fat. 12%BF would mean you want to cut 11.4lbs of BF. 11.4 x 3500 = 39,900 calories. You want to do this over 16 weeks, so 39,900/16 = 2494 calories per week, or alternatively 2494/7 = 357 calorie deficit per day. So you need to be 2494 calories in deficit every week for 16 weeks to reach your goal.

Take that number, then find out your BMR using any calculator (you can google this and find it in 5 minutes), and subtract the 357 calories from it. That will tell you exactly how many calories you need to eat each day to reach your 16 week goal. Take that calorie amount and design yourself a daily menu with a good protein:carb:fat ratio and bing bang boom you have got yoruself the perfect cutting diet for your body.

 

[downunder hunter]

Cutting Cycle means nothing. Its a cutting diet where your taking exogenous hormones to help your body retain as much muscle tissue as possible during a calorie deficit.

That being said... If your trying to lose bodyfat, you must understand that one pound of bodyfat has 3500 available calories. So you need to be 3500 calories under maintenance to burn that pound of bodyfat.

At 190lbs and 18% BF you have ~34.2lbs of fat. 12%BF would mean you want to cut 11.4lbs of BF. 11.4 x 3500 = 39,900 calories. You want to do this over 16 weeks, so 39,900/16 = 2494 calories per week, or alternatively 2494/7 = 357 calorie deficit per day. So you need to be 2494 calories in deficit every week for 16 weeks to reach your goal.

Take that number, then find out your BMR using any calculator (you can google this and find it in 5 minutes), and subtract the 357 calories from it. That will tell you exactly how many calories you need to eat each day to reach your 16 week goal. Take that calorie amount and design yourself a daily menu with a good protein:carb:fat ratio and bing bang boom you have got yoruself the perfect cutting diet for your body.

Thanks bro
Best advice i have had since being a member of this website! Good work ill get right too it! thanks again